Regular movement can support your physical and mental health. Life changes such as changing jobs, growing your family or leaving military service can affect your routine and make it harder to stay active. Finding simple ways to move in a way that suits you can help you build routine, stay connected and support your wellbeing.
Movement does not have to look the same as it did during service. Even small amounts of regular activity can help.
Tips for staying active
Start where you are
You do not need to do hard or highly planned exercise to get benefits. Walking, stretching, gardening or light exercise can all help. Starting small can help you build up over time. Any movement is better than none.
Build movement into daily life
Try to build movement into your day. You could walk part of the way to an appointment, do jobs around the house or choose an active hobby. This can help you keep moving when your routine is changing.
Find activities you enjoy
You are more likely to keep moving if you enjoy what you do. This could include:
- Team sports or group activities
- Individual exercise
- Outdoor activities
- Fun activities that match your interests, what feels manageable for you, and your energy levels
If you enjoy an activity, you are more likely to keep doing it.
Use movement to support mental wellbeing
Regular movement can help your mood, lower stress and improve sleep. It can also help you feel less alone by giving you routine, a sense of progress and chances to connect with other people.
Stay connected through movement
Group activities, sports clubs and community exercise programs can support your physical health and help you stay connected with others. Many veterans find that sport or recreation helps them feel part of something and gives them a sense of purpose during transition.
There may also be programs for veterans in your area.
Know how much movement is recommended for your age group
What your body needs can change depending on your age. Your needs can also be different during pregnancy.
Australia’s 24-hour movement guidelines can help you understand what is recommended for your age group.
These guidelines cover:
- how much physical activity you should do each day
- ideas to fit more physical activity into your daily life
- the importance of reducing and breaking up the time you spend sitting or lying down when not sleeping
- how much sedentary screen time is recommended
- how much sleep people should get
- how people can get good quality sleep.
Check in with a health professional if needed
If you have an injury, a health condition, or have not been active for a while, a GP or allied health professional can help you find safe ways to move. They can also give advice about pacing yourself, managing injuries and choosing exercise that suits you.
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