Finding the time to get out of the house and exercise can be tough, but just 30 minutes a day can make a world of difference to your physical and mental wellbeing.

Would you like to be more physically active?

Finding time for physical activity can be tricky but the benefits are enormous.

Whether you go for a walk, train at a gym or play a team sport, physical activity will improve your mood, concentration and alertness.

That's because exercise releases 'feel good' hormones called endorphins, leading to reduced stress and an increase in positive emotions.

By being physically active you will also:

  • Increase optimism and self-esteem
  • Develop better mental wellbeing and social connections
  • Reduce your chances of chronic disease
  • Increase your energy and productivity, and
  • Build stronger bones, muscles and joints.

First steps

The first step to a healthier you is taking a first step.

A regular walk will improve your general health and wellbeing, and can be the start of your fitness journey.

If you haven’t been active for a while (or have existing conditions), check with your GP before you start an activity program, or to have a program designed to your physical capacity.

Self help

If you’re having trouble getting motivated, the Physical Activities tool can help. It has suggestions of physical activities you can try and tips for getting started and staying active.

When you’re starting out, choose smaller activities that are relatively easy to do. Once you’re in the habit of being active you can try some more challenging activities. The Physical Activities tool is also available on the High Res app to use on the go.

Brians’s story...

I found a new support outlet with my Martial Arts, firstly in Kung Fu and was able to include that as part of my rehab plan. I started off training two nights a week, but I was enjoying it so much that two nights a week wasn't enough and after 12 months of doing Kung Fu, I decided to move to another school to learn Wing Chun. What I love about Martial Arts is that it builds character, self-discipline and self-confidence.

Read Brian’s full story here.

Activities and programs for the ex-serving community

The Heart Health Program aims to help veterans improve their health and wellbeing through practical exercise, nutrition and lifestyle management support.

Heart Health is a program conducted over a 12-month period. It includes two physical activity sessions per week and 12 health educational seminars. It can be offered as an individual or group program.

For further information visit:

Community-based walking programs are popular across Australia, including:

These challenges not only increase your physical activity, but also provide the opportunity to socially connect with others.

For further information on your first steps to better health, visit: