MOVEMENT MATTERS!!

How regular movement supports your body and mind

A walk around the neighbourhood. A spot of gardening. Dancing in the kitchen. Playing with the grandkids.

These everyday moments of movement can make a valuable contribution to your health. You don’t need to be a runner or spend hours in the gym to get started. Finding enjoyable ways to move regularly is a great first step.

At Winston Hills Physiotherapy Centre, we encourage people to think about movement as an opportunity to keep doing the things they love.

GOOD FOR YOUR BODY

Regular physical activity supports much more than fitness. According to the NSW Government, it can help maintain strong muscles and bones, improve blood pressure and blood sugar levels, and reduce the risk of conditions such as heart disease and type 2 diabetes.

The Heart Foundation also highlights benefits for circulation, strength and energy levels. Building movement into your routine is an investment in your long-term health—and it’s never too late to start.

GOOD FOR YOUR MIND, TOO

Have you ever felt a little clearer or more relaxed after a walk?

Healthdirect Australia explains that regular exercise can help reduce stress, improve sleep, support concentration and memory, and boost self-esteem. It can also help reduce symptoms of anxiety and depression.

Movement can create opportunities for connection, too. Walking with a friend, joining a class or playing social sport gives you time with other people while being active. Healthdirect notes that this can help reduce feelings of loneliness and isolation.

Physical activity can form part of mental health care, alongside other support or treatment when needed.

SMALL AMOUNTS ARE A WORTHWHILE START

If you haven’t been active lately, you don’t need to begin with a big exercise program.

The NSW Government suggests that even five minutes a day is a good starting point. Begin with something manageable and build up gradually as your confidence and capacity improve.

Try adding movement to something you already do:

• Take a short walk after breakfast or lunch.

• Walk around while chatting on the phone, if safe.

• Put on a favourite song and have a dance.

• Spend a few minutes tending the garden.

• Arrange a walk and catch-up with a friend.

• Set aside a regular time for your prescribed exercises.

Choose something you enjoy and can realistically repeat.

BREAK UP LONG PERIODS OF SITTING

Being active also means looking for opportunities to move throughout the day.

Australia’s movement guidelines recommend limiting sedentary time and breaking up prolonged periods of sitting as often as possible. A planned workout is valuable, and regular movement breaks matter too.

Between tasks or television episodes, take an opportunity to change position or move around in a way that suits your ability.

WHAT SHOULD YOU WORK TOWARDS?

Australia’s current guidelines for adults aged 18–64 recommend being active most days, preferably every day, including:

• At least 30 minutes of moderate to vigorous physical activity on most days.

• Muscle-strengthening activities on at least two days each week.

• Activities targeting mobility, balance and coordination on at least three days each week.

• Plenty of light movement throughout the day.

These are goals to work towards, and your starting point should suit your health and ability. Different recommendations and adaptations may apply depending on your age and circumstances.

YOUR MOVEMENT CHALLENGE THIS MONTH

Choose one small change: a five-minute walk after lunch, a regular movement break or a weekly activity with a friend.

Make it achievable. Give yourself room to build gradually.

If pain, injury, balance concerns or uncertainty are making it difficult to get started, our team at Winston Hills Physiotherapy Centre can help you find suitable activities and develop a plan around your goals.

Contact Winston Hills Physio on 98388449 to take your next step towards moving more.

• Australian Government Department of Health, Disability and Ageing — Recommendations for adults aged 18–64.

• NSW Government — Physical activity guidelines for adults.

• Healthdirect Australia — Exercise and mental health.

• Heart Foundation — Benefits of physical activity for your heart.