Nervous to start exercising? Start with the basics

By Physiotherapist, Vanessa Boon 

How do I get started? 

  1. Start small – you can start with 10mins. daily. Any activity is better than no activity!
  2. Make it a habit – make it a habit to set aside time, to prioritise exercise and your health!
  3. Work up to it – get started and see what works for you, if you find that you can dedicate more time in a day, do it. But remember to make sure it is manageable and is something that you can be consistent with. You will never see changes overnight, consistency is key.
  4. Listen to your body – If you are ill, if you are in pain or just really run down, it is ok to take a break. In fact, it is good practice to take a break when you need it. The goal is to get back into your routine as soon as possible. If you are in pain, consider doing alternative exercises that will not flare you up. If you are finding it difficult to think of alternatives, give us a call and one of our physios or exercise physiologist can help you out with that!
  5. Manage your expectations – Set achievable goals for yourself and reward yourself when you achieve them. Do not expect it to be easy or to get fit overnight. Fitness and health is not a quick overnight fix, consistency is key.


What are the recommendations for exercise?


For strength/resistance training: aim to target major muscle groups 2/week. If you want some exercise ideas, head on over to our Instagram to watch all sorts of videos with tips and tricks to help you on your fitness journey. Make it more challenging by adding weights or using resistance bands! 


For aerobic activity: aim to get more than 150 minutes of moderate activity/week or 75 minutes of vigorous activity/week. 


An easy way to measure activity intensity:

  • Low = you can belt out your favourite song 
  • Moderate = you can hold a proper conversation 
  • Vigorous = you are trying to catch your breath 

How do I work up to the recommendations? 


The simple answer is to make it work for you.

Exercise is not one size fits all. Not everyone likes the same sort or style of exercise. Choose one that you enjoy and have fun with it! Pick activities that fit your lifestyle and stick to it! 

If you know you do not like to exercise alone such as resistance training, join a class or a group. Make it social! When where you workout with friends it makes the experience more fun, and it will keep you motivated.

If you want to try a group exercise class with our team, send us an email or give us a call at 8599 9811 to find out when we are doing our next F45 class. Or, if running is more your thing, check out our Run the Streets (Barangaroo) run club, who go for group runs every Monday at 12:15. 

Is your goal to run a race in 2020? The perspective of racing through the eyes of a runner.

By Physiotherapist, Paulina Backiel 

I always scan through insta, looking at runners and their smiling, perfect race photos, looking like they are having a blast. Well let me tell you, this is what I look like (yep, that’s me right there – not a stock photo). Not really pretty right? Reality usually isn’t, its messy and all over the place. So here is a sneak peak into my mind when fighting for that messy 1st place.

I’m at the start line, everyone is staring me down since I’m a female lining up with the men at the front of the line. I’m wearing a singlet, and I see females in sports bras, six pack abs showing, and I’m thinking to myself, “I’ve already lost” (with my one pack). The announcer says 3 more minutes until “Start.” I take my gel and caffeine strip to wake me up (I’m not a morning runner). The countdown begins.. 3..2..1…GO! My heart beat sky rockets, I can feel it travel up my body and into my throat. One guy passes me, then another, then some female runners. I don’t let this falter me, I just have to stay on their tail. I try to convince myself that they are starting too fast so they will fade eventually (right)? Breathing is getting harder. I start to hyperventilate and have to close my eyes while running, reminding myself to take slower, even breaths. After 4km I finally start getting into the groove and all the sudden I pass a female runner, then another. I read a sign someone is holding saying “you are our inspiration,” and it almost brings tears to my eyes, but I have to keep running. My legs are starting to get heavy as 7km approaches; holding a sub 4min/km pace is starting to get harder. Then someone from the side cheers saying “first female, keep running!”

The adrenaline rush that hits me is unreal. I start thinking “I can actually do this,” and I can feel the warmth spread through my body like electricity straight to my fingertips and my toes. At this point the world does not exist, I can do anything I put my mind to. Nothing is impossible anymore! One kilometer to go – I’m on fire. At this point it feels like everyone I love is pushing me forward. My uncle who, rest his soul, is telling me not to give up like he did, while my dad is telling me I’m running too slow and can go faster (typical dad). Everyone that ever doubted me can no longer bring me down. I sprint the last 600m, and i’m stumbling over the line. I come to a harsh stop almost crashing into another runner. The crowds are cheering, I have to sit down with my head between my knees to try to regain my regular breathing pattern. 

The announcer calls my name over the mic, “…and first female, Paulina Backiel, has just crossed the line!”

Distance running is not about how good you look in your running photo or how big your six pack abs are. Distance running takes training and, most of all, mental strength. Trust your body’s abilities. If you believe you can do something, do it. That belief, along with the time you put in your training, can get you farther than the person next to you at the next race. So train hard and believe in yourself. If you want something, you have to be willing to reach for it, even if it feels like reaching for the stars at the moment.