Healthy Food Guide (Australia)



Add these simple exercise habits to your day

1 Never miss a Monday

Research shows you’re most likely to fall off the healthy bandwagon later in the week. Take advantage of that ‘fresh start’ mentality and kick-start the week with a Monday morning sweat session.

2 To dust is a must

You bend to vacuum and stretch to hang out the washing, so start thinking of housework as a fee-free gym class. The more muscle you put into your chores, the more your body will benefit.


You know what they say … it all adds up. And it’s true! When you don’t have time to fit in a 30–minute workout, break it into three shorter 10–minute bouts of activity across the day. Every bit counts!

4 Take the stairs

It’s an oldie but a goodie. The problem is, these days taking the lift or escalator is the norm, so break that habit and start a positive one by climbing the stairs wherever possible.

5 Stan & deliver

Standing for three hours at work could burn an extra 600kJ (144cal) per day. Stand while talking on the phone or in meetings, and take frequent trips to the printer and water cooler.

6 Track your steps

A pedometer or fitness-tracking app on your phone is a great way to stay motivated and accountabl­e. Aim for 8000–10,000 steps a day, and then challenge yourself to beat your previous day.


Just as you would pencil in an appointmen­t or lunch date with a friend, make exercise a non-negotiable activity that’s simply part of your daily routine. Don’t think — just do!

8 Squat breaks

Burn extra kilojoules during those incessant ad breaks on TV by doing squats, lunges, push-ups or sit-ups. If you do one exercise per ad break, it can painlessly add up to six different exercises over just one hour!

9 Garde wit gust

Digging, weeding, planting and mowing help fire up your arms, shoulders, calves, thighs and glutes. It’s a full-body workout! You could burn 800kJ (191cal) in just 30 minutes.

10 Listen & learn

Download a podcast or audiobook, but only listen when you’re out walking or running. You’ll want to keep on listening to find out what happens next, so you’ll be more motivated to keep moving.

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