Build towards a routine
Current Australian guidance for adults includes 30 minutes or more of moderate-to-vigorous activity on most days, strength work on at least two days, and mobility, balance or coordination on at least three days. Break up long sitting periods. If you're starting out, build up gradually rather than treating this as a day-one target.
Australian Government: adult movement recommendations (opens in a new tab)Try this first-week outline
This is an example to adapt, not an exercise prescription. Ask a qualified trainer to help with technique and suitable resistance.
- Start with an induction and an easy session to learn the space.
- Between sessions, choose a comfortable walk or another activity you enjoy.
- Return for a second short session when you feel recovered.
- At the end of the week, decide what felt practical enough to repeat.
Buy for the session
A mat makes floor work more comfortable; bands need a suitable resistance and secure setup. Check a dumbbell listing carefully: the weight may be per dumbbell, per pair or for the whole set. Before joining a gym, compare the trial, induction, timetable and cancellation terms. Home or community exercise is also a valid starting point.
Healthdirect: exercise and mental health (opens in a new tab)
