Get Active for Life: Issue #2

Where do I start?

July 22, 2025

In this issue:

  • Where do I start

  • Meet Mick

  • Start where you are

  • and more…

Hello there,

Where do I start with getting more active?

As with all things in life the best place to start is at the beginning!

If you are going to change your life for the long term a good place to start is to think about why you really want to do this. What outcomes can you think of? How will your life be better if you not only start this, but keep it up in the long term?

These are good things to think about up front, but also important to remind yourself of as you proceed.

The next thing to consider is what might be holding you back (in terms of fears or other obstacles). We all have these things at the back of our minds and they are not the same for everybody. Is it time, motivation, fear of injury, something else? If you are honest about these, you can begin to address them.

Next, you need a plan. Not a grand, ambitious one, but a sensible, realistic one (we are in this for the long haul, not the next two weeks!). A plan you can start on now, and keep going with. Are you a complete beginner? Maybe a 5 minute walk every day. A lapsed swimmer? Drag out the bathers and start with a couple of slow laps of the pool 3 times a week. Pick something (anything) and begin now.

Also, understand that life happens. Some days (or even some weeks) it’s not going to happen as you thought it would. This doesn’t mean you’ve failed - you just took a break. Start again and keep going. Consistency beats everything else in the long term.

Many of us will find it easier to do this with others. Maybe a local friend, a group, a club? It makes you more accountable for those days when you lack inspiration and you can help others when they are struggling too. Plus, we are designed for connection. Exercise can be social too.

Finally, if you are new to exercise or haven’t done much in a while, go and see your friendly local doctor before you start. They are on your side, and there to help.

There you have it! We’ll be giving you more tips as we go, but you now know where to begin.

As Winston Churchill said: “Now this is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning.” 💪

🕺 Interesting People

Meet Mick

Mick. What a Champion!

Mick’s Story: From 150kg to a Life Transformed

At 34 years old and weighing 150 kilos, Mick made a decision that changed everything: he gave exercise a go. With the help of a young trainer named Eric, he lost 60 kilos in just nine months. But that was only the beginning. Over the decades that followed - despite injuries, surgeries, and setbacks - Mick kept showing up.

Today, 40 years later, he’s still going strong!

In this short video, Mick shares his powerful story, what exercise has come to mean in his life, and his no-nonsense advice for getting started - especially if you’re older or have a long way to go.

“Give it a go. It’s worth it.”

This is what Get Active for Life is all about - real people, real change, and a better life through movement 🥰

You can watch our interview with Mick here.

📝 Health & Wellness News

What we’ve been reading this week

🎯 It's Never Too Late to Start Moving

A major review of 85 studies found that people who get regular exercise are 30-40% less likely to die prematurely from any cause. Even better news: those who started exercising after being inactive were 22% less likely to die early, and people who increased their activity levels saw an additional 20-25% reduction in death risk.

💤 Daily Exercise is the Secret to Better Sleep

New research from the University of Texas at Austin found that exercising more frequently - ideally every day - improves sleep quality, particularly deep, restorative sleep. As little as 10 minutes of moderate activity daily was enough to make a difference. The study showed that daily movement is better for sleep than doing all your exercise on weekends.

🧠 Gratitude Boosts Mental Health Daily

Research shows that expressing gratitude every day can elevate mood, manage anxiety and depression, and reduce stress. Simple practices like keeping a gratitude journal or noting 3-5 things you're grateful for can have significant mental health benefits and improve overall wellbeing.

Source: Today.com

🏃‍♂️ Best Age to Start Healthy Habits? Any Age!

Longevity researchers confirm it's never too late to start building healthy habits. Key practices include regular exercise, avoiding ultra-processed foods, prioritising nutrition, eating enough fibre, getting adequate sleep, and staying socially connected. The secret lies in consistency rather than perfection.

Source: Today.com

💪 Heart-Healthy Habits Benefit Your Whole Body

New research from Emory University reveals that maintaining optimal cardiovascular health significantly improves overall physical and psychological wellbeing. The study found that heart-healthy behaviours benefit every organ system, from brain function to muscle strength, proving that taking care of your heart truly helps your entire body.

🌱 Everyday Foods with Extra Health Powers

Sometimes called nutraceuticals, functional foods are everyday items that deliver bonus health benefits beyond basic nutrition. These include foods like fatty salmon (omega-3s for heart health), yoghurt (probiotics for gut health), and oats (beta-glucan for cholesterol control) that contain special compounds proven to boost your wellbeing. You'll also find them in berries (antioxidants), nuts (healthy fats), and beans (fibre) - all readily available at your local shops.

👍 Actionable Tip of the Week

Start Where You Are

You don't have to be fit to get fit. The best exercise plan is the one you'll actually do, not the perfect one you'll never start. If a 30-minute walk feels too much, start with 5 minutes around the block. Can't do a push-up? Do them against the wall. Hate running? Don't run - dance in your kitchen, swim at the local pool, or play with the dog instead.

Meeting yourself where you are isn't giving up - it's being smart. Every bit of movement counts, and starting small means you're more likely to keep going. The goal isn't to be perfect; it's to be a tiny bit more active than you were yesterday.

You can start this today. Pick something. Do it. Make a note of it. There - you’ve started!

❝

If you think you can't, change your mind.

Denis Morton

😊 Fun & Quirky

The lighter side of Health and Life

🏃‍♂️ Stand-Up Comedy: First Time at the Gym

A comedian shares their hilariously awkward first gym experience in this true stand-up story. Expect laughs, relatable moments, and the kind of gym anxiety we've all felt at some point.

Link: YouTube

🏋️‍♀️ Mum Perfectly Impersonates Every Wellness Influencer

A mum named Caitlin Murray created a hilarious video that perfectly captures every bit of conflicting health, fitness, and wellness advice you normally hear from influencers on social media. It's spot-on and will have you laughing while nodding in recognition.

Link: Upworthy

🧘‍♀️ The Ancient Art of Sound Healing

From Tibetan singing bowls to Aboriginal didgeridoos, cultures worldwide have used sound as medicine for thousands of years. Sound healing works by using vibrations from instruments or nature (like ocean waves or rainfall) to calm your nervous system and shift your brainwaves into a relaxed state. Modern science backs what ancient healers knew - rhythmic sounds can actually reduce stress hormones, slow your heart rate, and trigger feel-good chemicals like dopamine and serotonin in your brain.

🐶 Golden Retriever Turns Out to Be Secret Comedian

Think Golden Retrievers are just gentle giants? This compilation proves some are actually natural comedians with perfect timing and hilarious antics that will melt your heart. Pure joy in furry form!

Link: Youtube

Thanks for reading!

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Disclaimer: The content of this newsletter does not constitute medical advice. You should always take the advice of a qualified health professional as required.