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Move Well

Moving well while studying and working is important for your physical and mental wellbeing. Movement can assist with concentration, memory and productivity. Adopting small changes to your daily routine can have a big impact. Below are a range of ideas for how you can include movement into your lifestyle.

Why is physical wellbeing important?

Being active can be an effective way to maintain your physical and mental health. Regular physical activity can be a good way to boost your mood, increase energy levels, temporarily distract people from daily worries, help people feel less alone if they exercise with others, reduce stress, and even improve sleep.

Research says regular physical activity is a good way to help prevent or manage mild anxiety and depression.

Physical activity does not have to be exercise. It could be anything you do in your day-to-day life such as running errands or doing housework. If you're able, you can start small. You may have physical limitations or a condition that would make physical activity harmful, or perhaps impossible. Or you may be going through a stressful time. Whatever your personal circumstances are, different people need different levels of physical activity and exercise. It helps to talk to your doctor to determine what kind of physical activity is right for you.

The current recommendation is for at least 30 minutes of moderate intensity physical activity on most, and preferably all, days of the week. However, people with anxiety or depression may find it difficult to get started or get motivated or continue to exercise on a long-term basis which impacts on wellbeing, confidence and provides opportunities to socialise.

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    Should you find yourself having to study or work from home or not able to make it to the gym follow these Home Workouts to keep you fit, healthy and active. 

    • Tabata workout¬†- A phase-based high intensity workout, with low-intensity alternate options. Follow along with this 17min workout.
    • The Pyramid¬†-¬†One round for time with alternating exercises demonstrated for you to complete at your own pace.
    • Lower body burner¬†-¬†Five rounds for time with alternating exercises for you to complete at your own pace.
    • 300 ab challenge¬†- One round for time with alternating exercises demonstrated for you to complete at your own pace.
    • 4 x 100's¬†-¬†One round for time with alternating exercises demonstrated for you to complete at your own pace.

    Disclaimer: You should understand that when participating in any exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Bond University Sports Centre and it’s instructors from any and all claims or causes of action, known or unknown arising out of Bond University Sports Centre.

  • Sports clubs - including rugby, swimming, netball and basketball
    Sports Centre - provides students with the best possible gymnasium, sport facilities, training sessions and fitness advice.
    Personal training - Book in for a personal training session that’s guaranteed to get you motivated towards your health and fitness goals. All our trainers are fully qualified and registered with Fitness Australia.
    Group exercise - The Sports Centre offers group exercise sessions suited to every workout style. There are weekly classes that combine an all-body workout with a friendly, supportive group environment. 

  • Strava¬†-¬†a popular run and ride-tracking app
    Sworkit - builds workouts for you to follow based on four categories: strength, cardio, yoga or stretching
    Nike - is a popular running app
    MapMyFitness - this app allows you to track 60+ different sports. It has audio coaching and training plans.
    Gymaholic - provides workout plans for all abilities
    Seven - puts your whole body through its paces in just seven minutes using only your bodyweight, a wall and a chair
    Pocketyoga - offers 200 different poses and 27 different sessions

 

 

Should you find yourself having to study or work from home or not able to make it to the gym follow these Home Workouts to keep you fit, healthy and active. 

  • Tabata workout¬†- A phase-based high intensity workout, with low-intensity alternate options. Follow along with this 17min workout.
  • The Pyramid¬†-¬†One round for time with alternating exercises demonstrated for you to complete at your own pace.
  • Lower body burner¬†-¬†Five rounds for time with alternating exercises for you to complete at your own pace.
  • 300 ab challenge¬†- One round for time with alternating exercises demonstrated for you to complete at your own pace.
  • 4 x 100's¬†-¬†One round for time with alternating exercises demonstrated for you to complete at your own pace.

Disclaimer: You should understand that when participating in any exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Bond University Sports Centre and it’s instructors from any and all claims or causes of action, known or unknown arising out of Bond University Sports Centre.