The Wellah Workout Series is now LIVE!
We're stoked that you can now join the Wellah team for equipment free workouts that are perfect for home, hotel rooms and the park. You can find these workouts to try whenever you like on the Wellah Workout Series YouTube Channel.
Getting active each day is important in looking after your physical, mental and spiritual health while giving you an opportunity to get outside and connect to Country, the land.
Each movement within the Wellah Workout Series is demonstrated by Personal Trainer, Sarah and Gymnastics Coach, Lena. The movements are adaptable to suit a wide range of fitness and mobility levels. Do what feels right for your body and aim for perfect form over speed.
Here's a sneak peek at what you'll find on the Wellah Workout Series on YouTube...
So how much movement should I be aiming for in a week?
For adults, across a week, we should aim for 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity activity. Adding in weight bearing movement at least twice a week is also recommended to keep strong bones.
What this really means is aiming for at least 30 minutes of movement on most, if not all, days of the week.
Start small and build up to more minutes. Even a little bit of movement is better than nothing. To start with, think about moving more and sitting less where you can.
Wait, what are moderate and vigorous intensity activities?
Great question, this will be different for everyone depending on how active you already are. The talk and sing test is a great guide for working out if what you're doing is moderate or vigorous. Check this explainer out from the National Guidelines around Physical Activity...
Why should I aim to move more and sit less?
Staying active has soooooo (how many o's can I fit in one blog?!) many benefits for our physical, mental and spiritual health. Being active outside is also a really great way to connect to Country. Check out some of these great reasons to stay moving...
Some tips to get you started...
Find your Thirty!
Think about what you're already doing and find ways to make it all count. This could be parking the car a little bit further away from work, uni or the train station to get in some more steps. Take the stairs instead of the lift or escalator. Walk the long way to the shops and pick up the speed. Cleaning and gardening can count too! Why not throw in a few lunges while vacuuming or purposefully hold that squat while you're pulling weeds or cleaning windows. Make it work for you!
Find something you enjoy!
Getting moving doesn't have to feel like a chore. Make it fun and find something you enjoy doing. Whether it's dancing around your lounge room or kicking a footy and pretending you're Dusty Martin or Katie Brennan, moving can be fun! When we enjoy what we're doing, we're more likely to keep it up for longer.
If the activity you've chosen feels like absolute torture and you never want to do it again, switch it up and try something new.
Moving your body is for every body!
You don't have to look a certain way when you move. You don't need to wear a certain 'outfit' or worry about being 'too sweaty'. Nope. Never! You do you.
Let's ditch the shame factor and celebrate our hot sweaty messes for getting it done.
Make it social!
Getting moving is a great way to catch up with friends and make new ones! When we get moving with our friends we're benefiting each other. Maybe you could swap that coffee catch up for a takeaway cuppa and a walk. Or join a gym or sport together get double the benefits from hanging out.
Joining a new club can be a fun way to meet new people too.
Hear from Kirsten in VicHealth's most recent This Girl Can campaign about getting moving with her 5am Sisters...
Remember, start small and stay safe!
Always consult your Doctor before beginning a new exercise program, especially if you have any medical conditions.
We are Wellah Together.
Ready? Let's go!