I will
  • reduce my risk of cancer and other diseases
  • increase my fitness
  • reduce my stress
  • have more energy
  • improve my mental health and concentration

Cancer Australia recommends: Aiming for at least 30 minutes of moderate intensity physical activity every day and limiting sedentary habits, such as watching television, to reduce cancer risk.

  • Globally, it has been estimated that 135,000 deaths from cancer each year are attributable to physical inactivity.
  • Being physically active in everyday life and limiting time spent sitting helps to prevent weight gain and protect against cancer.
  • There is evidence that physical activity has a protective effect against colon cancer, postmenopausal breast cancer and endometrial cancer and also improves cardiovascular fitness, maintains bone mineral density and reduces stress.

I don’t have the time to exercise

30 minutes of physical activity every day might sound like a lot, and for many of us who are time-poor, exercise is the last priority. But with a few small changes, you can fit exercise into every day:


  • Think of exercise as part of your daily routine and prioritise it, just like brushing your teeth.
  • Include small amounts of exercise throughout your day – go for a walk at lunch, take the stairs instead of the lift, get off the bus one stop early, or catch up with a friend for a walk instead of a coffee.
  • Put out your shoes or exercise clothes the night before, or take them to work, so they are ready to go when you are busy.

I don’t have the discipline to exercise

Even small amounts of physical activity are better than none. The hardest part is getting started!


  • Set realistic goals, start at your own pace and build up a regular routine over time.
  • Include variety and try different workouts, sports or local activities which you enjoy doing. Adding variety to your exercise routine will prevent boredom and help you keep reaching your physical activity goals.
  • Be social – involve a friend, colleague, neighbour or relative in your exercise routine. This will help keep you both motivated and committed, while having fun!
  • Use a Physical Activity Planner to track your progression. Compare this against a Meal Planner to make sure you’re balancing the food you eat with how much exercise you do.

Top tip

Register with The Healthy Weight Guide, an online tool which will help you to set your goals, plan healthy meals and physical activity, and provide support along the way.


Gyms are too expensive and there’s nowhere to exercise where I live

You don’t need a gym or expensive equipment to get fit, you can make it part of your day wherever you are!


  • Be active in your own home – try an exercise DVD, download an exercise app or do body weight exercises like push-ups, squats or lunges.
  • Walk to and from places rather than driving or taking public transport, for example to the shops or a friend’s house.
  • Work in the garden – get into some energetic gardening like digging or mowing the lawn to raise your heart rate.

I’m too old to exercise

Older adults, who are generally fit and have no health conditions that limit their mobility, should try to be active daily through aerobic and muscle-strengthening activities.


  • It’s always a good idea to speak with your doctor about the most suitable activities for you before you start.
  • Start with a low impact activity such as walking, aqua aerobics or Tai Chi.
  • If you have good mobility – try dancing, bushwalking or exercising to music.
  • Any increase in physical activity is beneficial for your physical and mental health. Try starting with 10 minutes each day and slowly build your way up to the recommended amount.