<h2>Fitness 101</h2>
<p>Get back to basics and understand the foundations of healthy movement with a helping hand from our experts. It’s fitness made simple (not to mention, enjoyable!).</p>

How to start exercising (and stick to it)

HIIT stands for high-intensity interval training. It’s an exercise structure that involves short, intense bursts of activity at maximum effort, followed by periods of rest.

HIIT workout

Your core supports almost all of your physical activity. It encompasses the major and minor muscles across your whole torso, which include your transverse abdominis, pelvic floor muscles, obliques and spine stabilisers.

Core

A deep layer of muscle that attaches from the pubic bone to the tailbone. It forms a hammock-like support for your bladder and bowel.

Pelvic Floor

fitness jargon

<h2>Level up your workout</h2>
<p>Find your motivation with some of of our favourite fitness tips, plus fresh ways to workout, direct from those who know it best.&nbsp;</p>

7 morning stretches that are (almost) better than coffee

Gabrielle Petterwood

If you really want to get into your glutes, unilateral single leg exercises are really beneficial. And playing with the tempo can make a big difference

Sometimes if you’re doing just bodyweight exercises for your glutes it’s not challenging enough. Try making sure you’re coming down into your lunge or squat really slowly.

Expert tip 

<h2>Recover strong&nbsp;</h2>
<p>Whether you’re wanting to build muscle or simply enjoy movement each day, recovery is incredibly important. Get to know the science behind recovering strong.</p>

Spoiler alert: our bodies need more than just protein for energy and recovery.

Getting to know workout powders: types, benefits and more 

Fuel your fitness goals with our nutritionist and naturopath diet & sport product selections.

expert recommended

Explore top move healthy brands

How to set and keep effective fitness goals

Is a gym membership worth it?

How to kickstart your family fitness challenge

Fitness Goals

Why is walking good for your health?

How to keep fit as you get older

Staying active

When to use ice or heat for lower back pain

Does warming up really prevent sporting injuries?

Your first aid kit checklist

Injuries

Curated reading guides

<p>Current<a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians#:~:text=At%20least%203%20hours%20per,least%203%20days%20per%20week."> Australian guidelines</a> recommend everyone between 18 to 64 years old to be active on most (preferably all) days, and have a weekly total of 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours vigorous activity, or an equivalent combination of both.</p>
<p>However, their overarching recommendation is simply to sit less, get people moving and be active for life.</p>
<p>That’s why<a href="https://www.healthylife.com.au/learn/how-to-pick-an-exercise-that-you-love"> choosing exercises you actually enjoy doing</a> is likely to lead to more motivation to be active. Research into this area has shown that people who choose an activity they themselves want to do are more likely to stick to their physical activity goals, exercise for longer and feel less exhausted when exercising.</p>

<h5>What’s a good daily exercise routine?&nbsp;</h5>

<p>Exercising can feel like a chore, but there are a few<a href="https://www.healthylife.com.au/learn/how-to-start-exercising"> simple strategies</a> that can help you stay active.</p>
<p>Firstly, it’s easy to get swept up into doing something you think you should do or what’s claiming to be the ‘best’ exercise around at the moment. What’s more important though is picking an activity you actually enjoy doing!</p>
<p>Secondly, treating your exercise time like a meeting or a date means you’ve booked that time out in your diary and you’re making it a priority.&nbsp;</p>
<p>Other tips for sticking to an exercise routine include celebrating your wins, enlisting family and friends (even colleagues) for support and making incidental exercise part of your everyday routine. This can include walking the dog every day, walking to the shops or work (or part of the way) if possible.</p>
<p>Still need help kick starting your exercise and movement goals? Sign up to our expert-developed<a href="https://www.healthylife.com.au/programs/ways-to-move"> Move More programs</a>. You’ll get all the know-how you need to stick to your movement goals, delivered straight to your inbox.</p>

<h5>How do I stick to an exercise routine?</h5>

<p>When you<a href="https://www.healthylife.com.au/learn/benefits-of-lifting-weights"> build muscle</a> by lifting weights, it assists with everyday activities – such as playing with your kids or washing your car. The stronger your muscles are, the more supported your body will be when moving through life. In short: muscle supports our skeletal system and without it, your movement may be limited.</p>
<p>Another (lesser known) benefit of weight training is it may help to maintain bone density as we get older.&nbsp; As our bodies age, bone density naturally decreases. When we lift weights or do weight-bearing activities, we apply stress on the bone, which encourages them to strengthen.</p>
<p>Other<a href="https://www.healthylife.com.au/learn/benefits-of-lifting-weights"> benefits to lifting weights</a> include increased flexibility and quite possibly a better mood and increased confidence! What’s not to love?&nbsp;</p>

<h5>What are the benefits of lifting weights?</h5>

<p>One of the most effective methods to <a href="https://www.healthylife.com.au/learn/how-to-get-rid-of-sore-muscles">minimise muscle soreness</a> is to exercise consistently. If you keep giving your body a regular dose of exercise, it’ll reward you by adapting and getting less sore.</p>
<p>Other ways to get rid of sore muscles involve active recovery whenever possible, such as light cycling, <a href="https://www.healthylife.com.au/learn/is-walking-good-for-you">walking</a> or swimming. <a href="https://www.healthylife.com.au/learn/how-to-stop-eating-junk-food">Good nutrition</a> and hydration is key and light stretching or foam rolling may also help.</p>

<h5>How do I get rid of sore muscles after exercising?&nbsp;</h5>

<p>A <a href="https://www.healthylife.com.au/learn/should-you-exercise-everyday-or-take-a-day-off">rest day</a> is an off day from your everyday exercise routine.&nbsp;</p>
<p>It could be a day where you take a complete break from any movement, or a day where you engage in active rest. Whatever you choose, the idea is to give your body a physical and mental health break. More specifically, it gives your muscles time to repair, alleviates muscle soreness and replenishes your energy.</p>
<p>And while there’s no hard-and fast rule for how often you should have a rest day, consider your current fitness levels, goals and lifestyle.</p>

<h5>Do I really need a rest day?</h5>

Check out some of the most common questions we get asked on staying active, plus our expert-backed advice.

Questions? Answers.

<p>From boosting your mood to keeping strong, and so much more,<strong> </strong><a href="https://www.healthylife.com.au/learn/sam-wood-staying-active">staying active</a> is essential for a healthy life. At healthylife, moving more is about enjoying a level of fitness for the benefits of our physical and mental health (while being kind to yourself along the way!). Let’s help you achieve your fitness goals and reap the rewards, starting today.</p>

<h2>Move Healthy</h2>

blue-greyscale-900

From boosting your mood to keeping strong, and so much more, staying active is essential for a healthy life. Find ways to support your fitness goals right here.