By our Gym+Fitness team at
The benefits of keeping our bodies fit and active as we transition into retirement not only have added social benefits but can also go a long way to support a more enjoyable and prolonged life. Exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties and improve cognitive function.
You should aim for about 30 minutes of moderate-intensity physical activity every day. Moderate-intensity exercise should make you feel a bit breathless, but you should still be able to talk comfortably. Incorporate different types of physical activity into your daily routine. This will keep it interesting and easier to stick to over time.
If you are stuck for ideas please drop into your local PCYC Queensland Gym+Fitness Club and a member of the team will show you our Activ8 Fundamentals program. This program offers all Gym+Fitness members 4 to 12 weeks of support from qualified Trainers – free of charge!
By our Gym+Fitness team at PCYC Hills District
Exercise is often praised for its physical benefits, but its impact on mental health can be equally profound. Engaging in regular physical activity has been shown to have a positive effect on mental well-being, offering a holistic approach to mental health maintenance and improvement.
One of the most notable benefits of exercise on mental health is its ability to reduce stress and alleviate symptoms of anxiety and depression. When you exercise, your body releases endorphins, neurotransmitters that act as natural painkillers and mood elevators. These endorphins not only enhance your sense of well-being but also help to alleviate feelings of stress and anxiety, leaving you feeling more relaxed and at ease.
Exercise can also serve as a powerful distraction from negative thoughts and rumination. By focusing your attention on physical activity, you can temporarily shift your focus providing a much-needed mental break. This diversion can help break the cycle of negative thinking patterns and provide a sense of relief and clarity.
Regular exercise has also been linked to improved sleep quality, another crucial aspect of mental health. Sleep plays a vital role in regulating mood, cognition, and emotional well-being. By engaging in physical activity, you can promote better sleep patterns, helping you feel more refreshed and energised during the day.
Exercise offers opportunities for social interaction and connection, which are essential for mental health. Whether it’s joining a group training class, going for a walk with a friend, or participating in team sports; exercising with others can provide a sense of camaraderie and support. These social connections can help combat feelings of loneliness and isolation, fostering a sense of belonging and community. If you have a club with Activ8 Group Training nearby, give it a go and find a new workout buddy!
In addition to its immediate benefits, regular exercise can also have long-term effects on mental health. Research suggests that consistent physical activity may reduce the risk of developing certain mental health conditions, such as depression and anxiety disorders. By incorporating exercise into your daily routine, you can build resilience to stress and improve your overall psychological well-being over time.
Whether it’s a brisk walk, a yoga session, or a high-intensity workout, finding activities that you enjoy and that suit your lifestyle is key to maintaining a consistent exercise routine.
Exercise is a powerful tool for promoting mental health and well-being. By prioritising exercise as part of your self-care routine, you can cultivate a healthier mind and body, ultimately leading to a happier and more fulfilling life.
By our Gym+Fitness team
Do you want to build a stronger core? Add these exercises to your regular workout routine to feel the burn and gain some strength!
Day 1: 20 Crunches, 15 Leg Raises, 30s Plank
Day 2: 25 Crunches, 20 Leg Raises, 35s Plank
Day 3: 30 Russian Twists, 15 Sit-Ups, 40s Plank
Day 4: 20 Bicycle Crunches (each side), 15 Reverse Crunches, 45s Plank
Day 5: 25 Crunches, 20 Flutter Kicks (each side), 50s Side Plank (each side)
Day 6: 30 Russian Twists, 20 Heel Touches, 55s Plank
Day 7: Rest & Recovery
Day 8: 35 Crunches, 25 Leg Raises, 60s Plank
Day 9: 30 Bicycle Crunches, 20 Sit-Ups, 50s Side Plank
Day 10: 40 Russian Twists, 25 Flutter Kicks, 45s Plank
Day 11: 25 Reverse Crunches, 30 Heel Touches, 50s Plank
Day 12: 30 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 13: 40 Russian Twists, 20 Mountain Climbers, 60s Plank
Day 14: Rest & Recovery
Day 15: 40 Crunches, 30 Leg Raises, 60s Plank
Day 16: 35 Bicycle Crunches, 25 Sit-Ups, 55s Side Plank
Day 17: 50 Russian Twists, 30 Flutter Kicks, 60s Plank
Day 18: 30 Reverse Crunches, 35 Heel Touches, 50s Plank
Day 19: 40 V-Ups, 30 Bicycle Crunches, 60s Side Plank
Day 20: 50 Russian Twists, 25 Mountain Climbers, 70s Plank
Day 21: Rest & Recovery
Day 22: 50 Crunches, 35 Leg Raises, 70s Plank
Day 23: 40 Bicycle Crunches, 30 Sit-Ups, 60s Side Plank
Day 24: 60 Russian Twists, 35 Flutter Kicks, 70s Plank
Day 25: 35 Reverse Crunches, 40 Heel Touches, 60s Plank
Day 26: 50 V-Ups, 40 Bicycle Crunches, 70s Side Plank
Day 27: 60 Russian Twists, 30 Mountain Climbers, 80s Plank
Day 28: Rest & Recovery
By our Gym+Fitness team at PCYC Dalby
Training whilst on your period can sometimes feel like an uphill battle. Due to the wave of hormonal changes that occur during a menstrual cycle, your body may not always perform at its peak. ‘Cycle Syncing’ is the practice of syncing training sessions with the hormonal changes that occur during this time. Some reasons for adapting ‘Cycle Syncing’ to your training can be:
During the follicular phase (14 days from the first day of your period), estrogen levels rise. This leads to potentially higher energy levels and increased performance, making this phase ideal for increasing the intensity of training sessions. This phase is also the perfect time for chasing those all-important strength and muscle gains.
At the luteal phase (day 15 onwards of a 28-day cycle) of the menstrual cycle, the increase in progesterone can result in an increase of body temperature and a decrease in energy. During this phase it is important to listen to your body and incorporate more rest where it is needed.
Being aware of the phases of your cycle can help in assessing your body’s needs so you can adjust your training accordingly. This will foster a deeper connection to your overall health and wellbeing both physically and emotionally.
It is always important to remember that what is experienced during a menstrual cycle is unique. Not everybody’s cycle neatly follows a typical phase. Factors like stress, lifestyle factors and overall health can have an impact on how you will feel throughout your cycle. If needed, adjust workouts according to the phase and how you are feeling and always listen to your body. If you feel you need guidance before making significant changes to your training routine, always consult with a healthcare professional.
By our Gym+Fitness team at PCYC Ashmore
After your bundle of joy has arrived, you might be wondering when to start training again. First and foremost, please seek clearance from your doctor as to when it’s best to resume your fitness regime.
If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready, but it is best to seek your doctor’s approval first. If you had a caesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again.
Aim to stay active for 20 to 30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles.
Gradually add moderate-intensity exercise. If you exercised vigorously before pregnancy or are a competitive athlete, you can work up to vigorous-intensity activity.
Remember, even 10 minutes of exercise benefits your body, but if you start to feel any pains, please stop exercising.
It’s best to avoid high-impact exercise such as running or cardio workouts until at least your six-week postnatal check so your body has time to recover from the birth.
Don’t push it
There may be pressure out there to “bounce back,” but your body has been through an experience it needs to rest and heal from, not be put through exercise boot camp. Often, your baby will not allow you to rest or recover, so don’t feel at all guilty to take every free minute to lie down or sleep. Feed yourself, shower, nap… Exercise does not need to be a priority in the first weeks after giving birth.
Start small
Think a walk around the block, for your first time back to introducing movement into your life. You have to get to know your new body shape and abilities postpartum while also balancing your fatigue. Take a walk, lift half a kilo weight, or tin of spaghetti in front of the TV, or do some stretching on the floor to start. Build up at your own pace.
Listen to your body
Listen to your body. If you get tired, take a break. If you have the energy or feel that some exercise could give you some energy, try it. You could injure yourself trying too much too soon, so keep taking mental stock of how you are physically feeling. If you experience higher than usual bleeding this could mean you’ve pushed yourself too far and need to reel it back.
Involve your baby
Take your baby on a stroller walk or jog or take a walk while babywearing. Lift your baby up and down 10 times in a row as if they were a weight. Put them on the floor next to you while you do yoga. This will let you exercise for longer since you won’t have to stop to take care of their needs – they’ll already be there. Plus, it’s a nice time to bond.
Set realistic goals
The number on the scale isn’t the most effective measure of health. Set goals like being able to touch your toes, lifting your baby without your back aching, being able to walk or run for 5 minutes longer than yesterday, and other milestones unrelated to weight.
Whether you want to work on self-care, feeling more yourself again, flexibility, strength, or another fitness goal, celebrate the wins when you reach your target. Reward yourself with a book, a bath, or a treat—whatever makes you feel good—when you reach those achievements.
Postpartum fitness doesn’t have to be a chore. Make it fit with your new lifestyle by incorporating your new baby and respecting the limits of your body as you go. You’ll be able to build up to more and more over time, but there’s no need to rush. Focus on your health instead of weight loss and be gentle with yourself as you go at your own pace.
All of the information above is written in line with the AUSactive guidelines.
