Exercise

• It releases chemicals in your brain, like serotonin and endorphins, which are great for your mood
• It can also lead to better sleep and give you more energy
• It can provide you with a sense of having achieved something
• Regular exercise can help reduce your risk of serious health issues, like type 2 diabetes, heart disease and stroke
• It also helps with weight management (and you tend to feel like eating a healthier diet when you’re exercising regularly, too)
• And lastly, but definitely not least, regular physical activity is great for your immune system.

As a general rule, you should be doing about 30 minutes of exercise per day. If you need to lose weight, aim for 45-60 minutes every day.

According to the Australian Government Department of Health:

• 2.5 hours of moderate intensity physical activity or 1.25 hours of vigorous intensity physical activity per week will help improve blood pressure, cholesterol and heart health, as well as muscle and bone strength
• 5 hours of moderate intensity physical activity or 2.5 hours of vigorous physical activity per week will help to prevent cancer and unhealthy weight gain

1. Start Simple Increase your activity levels gradually Begin with simple activities, such as walking, gardening or doing small household tasks. Take a short 10-minute walk around the block when you wake up in the morning, at lunchtime, and when you return from work.
2. Listen to your body Make sure you listen to your body if you are not used to exercising and be mindful of your limits. Doing a quick warm-up can help to prevent injuries. If you feel pain or discomfort, take a break, also remember to stay hydrated!
3. Do what is enjoyable Do activities you enjoy with family and friends. Find options and group activities in your local area. Over time, these activities will become easier, more interesting, relaxing, and satisfying. Doing what you enjoy will help you stay motivated.
4. Partner up You can involve another person, such as a jogging partner, or join a group fitness class. Being accountable to someone else can keep you motivated.
5. Make a plan and stick to it Work out a regular routine for being active. Don’t forget that every step counts and it is even better when stairs are involved!
6. Use a pedometer (step counter) Keeping track of how much exercise you are doing can build motivation to move more.

Head Outside:

• Head out for a run
• Do a circuit in the park
• Go for a bike ride or
• A gentle walk – (9 reasons to love walking)

Exercising at Home:

Workout online:

• On YouTube there are endless free exercise videos to try, regardless of your fitness level or the size of your living room. From yoga and strength workouts to Pilates, high intensity interval training (HIIT) and more.
• Virtual classes – many personal trainers, dance instructors and other qualified fitness professionals are moving their classes online so, you can join a class virtually, and get the social connection benefits of exercise too.
• Download some exercise apps for your phone or tablet

Go Freestyle:

If a structured routine is not your style, get creative and build your own workout. Instead of weights use household items like filled water bottles and cans or jars of food. Walk or run on the spot for 30 second intervals, do some star jumps, planks, sit ups, push-ups, or even burpees. Anything to get your heart rate up a little.

Useful Online Resources:

• Get Active Victoria – Victorian Government initiative to inspire all Victorians to move more, every day
• This Girl Can – VicHealth – Inspiring women to get active
• Fitness Australia – Find a Workout
• Be Active – 5 Ways to Wellbeing

Want access to a multitude of facilities, whenever you like and as often as you like? Look no further! A Fitness Passport card paves the way to your health and fitness goals, allowing you (and your family) access to any of the facilities available on this program.

Fitness Passport is available for employees with a valid employee number via a one year subscription.  Your first fortnightly payment is the administration fee and your card will be sent to you within two weeks of signing up. You can add any family members at any time.

Prices for your weekly membership from Friday, 7 January 2022 are:

$13.95 p/week Individual Membership (Employee only)

$23.50 p/week Family Membership (Employee + Partner + Children <18)

$13.95 p/week Dependent Child (Child <25)

This price increase means we can continue to add a wide variety of gym and pool options to your program

https://portal.fitnesspassport.com.au/WNV