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Move Harder

The harder you work your body the more health benefits you will receive.

Doing regular cardio reduces your risk of developing type 2 diabetes, heart disease and some cancers. It can also help you get fitter, sleep better and improve your mood and energy levels.

Australia's Physical Activity and Sedentary Behaviour Guidelines recommend that each week adults aim for:

  • 2h 30min to 5h (150 to 300 min) of moderate-intensity physical activity or
  • 1h 15min to 2h 30min (75 to 150 min) of vigorous-intensity physical activity
  • or an equivalent combination of both

This means that at a minimum you should do 30 min of moderate-intensity physical activity on most days.

How intense is my activity?

Exercise intensity can be split into three categories: light, moderate and vigorous-intensity. This can include play, exercise and chores.

Man stretching at desk

Source: World Obesity Federation

Light-intensity activity

Light-intensity activity involves a slightly higher level of energy than your resting state. If you're doing light-intensity activity you'll be able to talk normally and your breathing rate won't increase. Examples include light stretching and walking at a slow pace.

Lady cycling

Moderate-intensity activity

Moderate-intensity exercises include brisk walking, leisurely swimming or bike riding, sports where a proportion of the time is spent standing around like cricket or volleyball and active housework like vacumming. Strength exercises like using free weights, own body weight exercises, yoga, pilates, rock climbing and carrying groceries or kids also count. If you're doing moderate-intensity exercise you'll be able to comfortably chat, but you won't be able to sing more than a few words without running out of breath.

People playing wheelchair basketball

Vigorous-intensity activity

Vigorous-intensity exercises include activities like circuit training, running or sprinting, walking up stairs or hills, highly-active sports like AFL, netball, soccer or tennis, vigorous forms of gym cardio (think the rowing machine or skipping) and moderate-intensity exercises performed more vigorously e.g. swimming for exercise, cycling fast or interval training. If you're doing vigorous-intensity activity you won't be able to say more than a few words without having to pause to breathe.

Exercise ideas

  • Climbing stairs
  • Gardening
  • Home workout program - beginner, intermediate or advanced
  • Hula hooping
  • Lounge room dance party
  • Skipping rope
  • Trampolining
  • Wii fit

Find a local club using the WA Government's club finder, or check out the links for each sport below:

  • Aussie rules football
  • Badminton
  • Baseball
  • Basketball
  • Cricket
  • Hockey
  • Lacrosse
  • Netball
  • Rogaining
  • Roller derby
  • Rugby league
  • Rugby union
  • Soccer
  • Softball
  • Squash
  • Synchronised swimming
  • Ultimate Frisbee
  • Underwater hockey
  • Volleyball
  • Water polo

  • Barre
  • Bootcamp
  • Circus class
  • Dance
  • Gym class e.g. Body Combat
  • Gymnastics class
  • Gymnastics class
  • Kickboxing
  • Martial arts class
  • Movement class
  • Pilates
  • Tai chi
  • Yoga
  • Zumba
Did you know?
People who participate in sports and organised recreational activities enjoy better mental health, are more alert and less stressed.

High intensity interval training

High-intensity interval training (aka HIIT) has been gaining popularity over the last few years. It involves working at a high-intensity for a set (relatively short) period of time, taking a short break to get your heart rate down a little, then repeating. HIIT is particularly effective for weight loss and increasing cardiovascular fitness.

The big advantage of HIIT is that you get significant health benefits without spending a lot of time exercising - even though you have to put in more effort, it's over faster. While that increased effort is notorious for bringing on that 'make it stop' feeling, studies suggest that many fitness beginners actually prefer HIIT workouts, why not see if you're one of them!

Interested in giving HIIT a try? Check out our beginner and intermediate interval workout programs.

Feeling fired up and ready to get moving?

Keep the momentum going by setting some exercise goals using this easy to use worksheet.