Why Exercise?

You need your body to do everything you want of it and to last a very long time. One magic pill for that is EXERCISE.

All physical activity is good but we still need added exercise.

This brochure will tell you what to, how to and why you should….


Just Do It!


Some interesting facts:

Use it or lose it!

With age you will lose up to 200grams of muscle each year without exercise.

Unless you do something about it…


Fit vs Fat

Current research shows that fitness provides resistance against early mortality – no matter how much you weigh!


Make more money…

A recent study showed that being physically active increased long term (15 year) income with physically active subjects generating income 14-17% higher then less active subjects.


Types of Exercise


Cardiorespiratory/huffy puffy exercise

Anything to increase your heart rate and breathing rate while you work out.  For example: walking, jogging, stand up paddle boarding, hiking, dancing.  Some strength training will be also cardiorespiratory.  Doing short bursts 60 seconds with increased load and repeating this 4-6 times during your training session has added benefits.  Refer to the benefits of exercise to see what your hard work will achieve.


Strength training

These become increasingly important as we age. Typically performed with weights, resistance bands or body weight, strengthening also occurs with short, powerful bursts during training eg: lunges or brisk stair climbing. It is very important for increasing bone density.


Flexibility / Balance

These help to maintain or increase joint range of motion and muscle length.  Balance work decreases your risk of falls. You may enjoy attending a yoga, pilates or physioform class to try something new in your stretching routine.


Incidental exercise

We are becoming a sedentary society that sits too much. There is now evidence that suggests that it doesn’t matter how much you exercise, if you sit for the majority of your day you increase your risk of hypertension, diabetes, stroke and cardiovascular disease.

So to improve your physical activity and metabolism, reduce the hours spent sitting.  Try these tips:

  • Take the stairs
  • Conduct walking meetings
  • Stand up every 20-30mins and go for a 2 minute walk to move your big muscles
  • Park a little further away from your destination and walk
  • Ride to work
  • Dance around the house to your favourite song!

How often should I exercise?

We should perform moderate cardiovascular exercise three times per week for a minimum of thirty minutes.  The exercise activity you chose must suit you.

The key: You need to keep to your exercise 70% of the year for your body’s health.  More importantly you MUST exercise year after year after year…

The Key: Some is better than none.  More is better than some.  Too much is difficult to get!

We NEED to exercise.  There are many reasons why this is good for you.

The benefits of exercise

  • Bone strength
  • Muscle strength
  • Improve balance
  • Increase stability
  • Reduce risk of injury
  • Decrease pain
  • Reduce stress
  • Improve mental health
  • Increase brain function
  • Increase energy
  • Manage chronic illness
  • Increase quality of life
  • Rehabilitate from injury
  • To help achieve goals (walk up stairs, run a marathon, lose weight)
  • Make more money


Here @ SCP we have developed our physioform classes to assist individuals rehabilitate from injury or improve their current level of function using the most current research available. We focus on optimising and strengthening your    muscle patterns to achieve individual goals and prevent common musculoskeletal conditions.

Your physiotherapist will be able to provide advice, motivation and guidance in your exercise endeavours. Just ask!