Written by Trinity, Exercise Physiologist | Healthy Connections

This winter season, we're encouraging you to spring into action and keep the momentum going for Active August!

As the mornings become cooler and the days a little shorter, it's easy to spend more time indoors and let regular movement slip down the priority list. If that sounds familiar, you're certainly not alone. While it's completely normal to notice a dip in motivation and energy during the cooler months, staying active can be one of the best ways to support your physical and mental wellbeing through winter.

The good news? You don't need to start doing intense workouts or spend hours at the gym to enjoy the benefits. Building a consistent, manageable routine with regular movement can make a significant difference to how you feel.

Why Stay Active During Winter?

When temperatures drop, it's tempting to stay indoors and get comfortable. However, regular physical activity can help make winter feel more manageable by supporting both your body and mind.

Some of the many benefits of staying active include:

• Improving cardiovascular fitness
• Increasing circulation, which can help keep your body warm
• Building strength and maintaining muscle mass
• Improving balance and mobility
• Reducing aches and pains
• Boosting mood
• Increasing energy levels
• Improving sleep quality
• Reducing your risk of falls

Regular movement also supports your immune system and can help you maintain healthy habits throughout winter, making it easier to transition into the warmer months feeling strong and energised.

How Much Activity Do We Need?

The Australian Physical Activity Guidelines recommend that adults aim for:

• At least 150 minutes of moderate-intensity physical activity each week (or 75 minutes of vigorous activity).
• Muscle-strengthening activities on at least two days each week.
• Breaking up long periods of sitting by moving regularly throughout the day.

Remember, these recommendations are something to work towards. Every minute of movement counts, and it's never too late to become more active.

Simple Ways to Get Moving

Being regularly active can feel like less of a mental challenge when you have a variety of simple activities to choose from. You don't need a structured exercise program to begin. There are plenty of ways to incorporate movement into your daily routine.

This winter, I've been making the most of the warmer afternoons by heading out for a walk while the sun is still shining. Even a short walk in the fresh air helps me reset and enjoy a little sunshine before the day winds down. It's a simple reminder that staying active doesn't have to be complicated.

Going for a brisk walk around your neighbourhood is a great way to add more movement to your day while soaking up some vitamin D. Other ideas include:

• Walking during your lunch break.
• Completing a home-based strength, stretch or balance routine (add your favourite music for extra enjoyment!).
• Gardening or doing active household tasks.
• Stretching while watching television.
• Parking a little further away from your destination.
• Meeting friends for a walk before or instead of catching up over a coffee.

Choose activities you enjoy. You're much more likely to stick with them.

How to Monitor Your Physical Activity

Tracking your activity can help you stay motivated and see your progress over time.

Some simple ways to keep track include:

• Recording your daily step count.
• Using a smartwatch, fitness tracker or smartphone app if you find it helpful.
• Keeping a diary or marking your progress on a calendar.
• Setting small weekly goals and celebrating your achievements.

Remember that progress looks different for everyone. Focus on building consistency rather than striving for perfection.

Make Active August Your Challenge

What could your Active August look like? Setting yourself one simple goal can be a great way to build healthy habits that last beyond winter.

You could aim to:

• Walk for 30 minutes five days each week.
• Complete two strength sessions each week.
• Stand up and move every hour throughout the day.
• Stretch for 10 minutes before bed.
• Try a new form of exercise such as swimming, Pilates or cycling.

Small, sustainable changes often lead to the biggest long-term improvements.

Ready to Take the Next Step?

Building healthy habits doesn't have to happen on your own. If you'd like personalised support to become more active, the accredited Exercise Physiologists at Healthy Connections are here to help.

Whether you're returning to exercise after a break, managing an injury or health condition, or simply looking to improve your strength, balance and confidence, our team can develop an exercise program tailored to your individual needs and goals.

To find out more or book an appointment, contact Healthy Connections on (07) 3624 2121.