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It’s the occupational hazard no one warns you about. The slow decline that increases your waistline. The dreaded desk job that encourages a sedentary lifestyle, with outcomes as drastic as anxiety, depression, increased cancer, and cardiovascular disease risk.

The guys in white coats say the average 18-64 year old should accumulate 2-5 hours of moderate physical activity each week. That’s 45 minutes. Every. Single. Day.

Take back the day (and the scales) by making little changes that impact your health in a big way. By getting a little bit more active, you can combat the frightening side effects associated with sitting still, such as diabetes, obesity, heart disease, and muscles cramps.

Rehab your habits with these top tips to squeeze in a little more activity every day.

TAKE THE STAIRS

It’s the obvious first step – opting to climb floors rather than slouching in the lift. Take this tip to the next level by sinking your heels into each step. Not only will you be forcing your glutes to switch on, but you’ll burn more calories in the process.

PICK AN ACTIVITY YOU LIKE

Remember that time you decided you’d become a runner? One jog had you huffing and puffing, dreading the next bout of self-induced agony. Skip the torment and pick an exercise regime you actually enjoy, and are more likely to stick to.

COUCH TIME

STRETCH YOUR CHINWAG MUSCLES

Turn your social outing into a sneaky exercise session by enjoying an activity that encourages movement, such as a visit to the zoo, botanical gardens, an expo, or a theme park. Stretch your legs trying something new, like exploring your local bushwalking trails, going camping for the weekend, or forming your own sports team with friends or work mates!

Did you know?

According to the Heart Foundation, walking for half an hour a day, five days a week, may increase life expectancy by up to three years!