Sports Exercises — NourishAU

Physical activity is an important component of overall health. The Australian Department of Health recommends adults accumulate 150–300 minutes of moderate-intensity activity per week, or 75–150 minutes of vigorous activity. The exercises below cover common training modalities. Always warm up before exercising and consult a health professional if you have pre-existing conditions.

Barbell Back Squat

Category: Compound strength · Lower body

Primary muscles: Quadriceps, glutes, hamstrings, core stabilisers.

Technique

Position the barbell across your upper trapezius. Stand with feet shoulder-width apart, toes slightly turned out.
Brace your core. Bend at the hips and knees simultaneously, lowering until thighs are at least parallel to the floor.
Drive through your full foot to return to standing. Keep your chest upright and knees tracking over your toes throughout.

Safety note: Begin with a lighter weight to practise form. Use a squat rack with safety bars when training alone.

Person performing a squat with proper form

Push-Ups

Category: Bodyweight strength · Upper body

Primary muscles: Pectorals, anterior deltoids, triceps, core.

Technique

Start in a high plank with hands slightly wider than shoulder-width. Maintain a straight line from head to heels.
Lower your chest toward the floor by bending your elbows to approximately 90 degrees.
Press back up to full arm extension. Avoid flaring your elbows excessively wide — aim for roughly 45 degrees from your torso.

Modification: Perform on your knees or against an elevated surface to reduce the load if a full push-up is too challenging.

Steady-State Walking or Jogging

Category: Cardiovascular · Aerobic

Primary benefits: Cardiovascular health, mood regulation, body-composition maintenance.

Guidelines

Aim for 30–60 minutes at a moderate pace where you can hold a conversation but feel slightly breathless.
Wear supportive footwear appropriate for the terrain. In Australian summer, exercise during cooler hours (before 10 am or after 4 pm) and carry water.
Gradually increase duration or pace over weeks. Sudden large increases in volume raise the risk of overuse injuries.

Note: Walking is a valid form of exercise at any fitness level. There is no requirement to run to achieve health benefits.

General Exercise Principles

Progressive overload — gradually increase intensity, volume or complexity over time.
Recovery — allow at least 48 hours before training the same muscle group with high intensity again.
Variety — combine strength, cardiovascular and flexibility work across the week.
Consistency — regular, moderate exercise yields better long-term outcomes than sporadic intense sessions.

Individual responses to exercise vary. If you experience persistent pain during or after exercise, seek assessment from a physiotherapist or exercise physiologist.