Exercise and activity essentials

Being physically active and exercising regularly is an important part of living a healthy lifestyle. Research shows that 20mins of moderate levels of exercise or activity 5 days per week has many health benefits and can reduce your likelihood of illness and disease.

Take a look at some simple and effective solutions to help get you active and maintain your optimal health and wellbeing.

Why should I exercise or be active?

  • Regular exercise reduces the risk of type 2 diabetes and heart disease
  • Reduced stress and anxiety
  • Increased energy
  • Increased muscle strength
  • Weight control

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

  1. Low/Medium Intensity Exercise: – 5 days per week for 30-60 minutes – E.g. walking, golf, yoga, tennis.
  2. Higher Intensity Exercise: – 3 days per week for 20-40 minutes – E.g. running, swimming, hill walking.
  3. Strength Training: – 3 days per week – 8-12 exercises of 8-12 reps.


  1. Do something you like – swimming, walking, biking, aqua, group exercise
  2. Set aside time each day
  3. Get the family onside to help
  4. Start small and be consistent – little and often over the long haul
  5. Ensure you do some strength training

What level of intensity should I be doing? 

Low/Moderate intensity physical activity requires some effort, but still allows you to speak easily while undertaking the activity. If you haven’t been exercising or active for awhile then this is a good place to start and slowly work your way up to more high intensity activity.

Examples include walking, golf, yoga, tennis.

Higher intensity physical activity requires more effort and makes you breathe harder and faster (“huff and puff”). Examples include running, swimming, hill walking, fast cycling.

Finding help

If you are having a hard time getting started on your exercise and activity regime then you could consider seeing one of our exercise physiologists at the Mullumbimby Comprehensive Health Centre to help you get the support you need to specifically meet your needs.

Please note that you should see a doctor before you start a new exercise program if you are over 40, have a pre-existing medical condition, have not exercised for a long time or if you are pregnant.

If you have any questions or concerns, please book an appointment with one of our specialised General Practitioner’s or Exercise Physiologists.


If you need a doctor urgently outside of our opening hours please call Byron District Hospital on 6639 9400.

For emergencies call 000 for an ambulance.

Urgent Care Clinic

On the day appointments are available by calling the surgery from 8am onwards until slots are filled. We recommend calling early to secure an appointment.

Opening Hours

Medical Centre
Monday – Friday: 8.30 – 17.00
Saturday: 8.30 – 11.30

Allied Health
Monday – Friday: 8.30 – 17.00
Saturday: 8.30 – 11.30