Whether you’re looking to get the most out of your next workout or looking for motivation to get started, our expert panel answered all your questions about exercise.
Look back through our Q&A blog where the ABC's Dr Karl, VicHealth's Sarah Loh, parkrun founder Tim Oberg and Professor Tony Blazevich shared their tips and tricks to help you get moving.
Key events
- How can I create a more positive relationship with exercise?
- What exercise can I do to offset the sedentary nature of my desk job?
- I had a heart attack a few years ago when exercising. How can I overcome the fear it'll happen again?
- Is it really better to exercise in the morning before you've eaten anything?
- What exercises can I do at my desk at work?
- Gym junkies can be intimidating. Any advice on overcoming social anxiety?
- I walk everyday. Does it matter that it's not a power walk?
- How do I seperate useful advice from 'gym-bro-science'?
- How can I go running and walking without getting back pain?
- Where do I start? I'm a complete beginner at 50
- Which form of running is better?
- Can running cause wear and tear on your knees?
- Can exercise outrun a bad diet?
- How do parents deal with teen sports that focus on competition over community?
- Is targeted fat loss a myth?
- I've recently had surgery. How can I get back to exercising?
- Best exercise for older people?
- I have ADHD and get bored. How can I make exercise interesting?
- I'm terrified of exercise. Is walking enough?
- Does cardio reverse the 'sick gains' I made in my weights sessions?
- Tips on balancing exercise with COVID fatigue?
- Got a question about exercise? Come and join the conversation
Live updates
By Jessica Riga
We'll wrap up our exercise Q&A here, but check back tomorrow for more
Thank you for joining our expert Q&A on exercise today, and for everyone who sent in a question.
And a huge thank you to Dr Karl, VicHealth's Sarah Loh, parkrun founder Tim Oberg and Professor Tony Blazevich for their insight.
We couldn't get to every single submission, but we hope you gained some tips and tricks from this Q&A, whether it be how to get the most out of your next workout, to finding the motivation to get started.
That's a wrap on the first of four sessions we're running as part of the ABC's Your Move project.
Join us tomorrow at 11:30am AEDT as another panel of experts tackle all your questions and concerns about sleep.
In the meantime, complete the ABC Your Move Health Quiz if you haven't already using the link below. Bye for now!
By Jessica Riga
How can I create a more positive relationship with exercise?
How can I create a more positive relationship with exercise? After recovering from an eating disorder, exercise can feel really intimidated, or something I should be doing to change my body. Does it have to be so scary?
- Emelia
Hi Emelia, this is a great question. Here's what Professor Tony Blazevich says:
Hi Emilia, congratulations on your success so far!
Of course, I strongly recommend that you take this journey with the appropriate support from your GP, psychologist or other health professional. A psychologist in particular can be of great help for myriad reasons, including continuing your recovery, creating positive relationships with many aspects of life (including exercise), and for with goal setting and expectation management.
Without being able to give you further, individualised advice, I'd suggest that you consider 'physical activity' (the term 'exercise' can have negative connotations) as a way for you to take control of your recovery. It's an important and pleasurable activity, and it's certainly a 'selfish' pursuit… and by selfish I mean that the only way to do it is to set everything, and everyone, aside and do something that's purely for you.
Physical activity is not so much important for your body shape as your physical and mental health… any focus on the effects of activity on your body shape is not only problematic but misses the most important benefits of activity. This is YOUR time to walk, jog or cycle; to wander through a park; to meet friends at the beach/pool/gym/court/field; and to feel the warmth that comes from getting outdoors and doing some activity… and it's a perfect excuse to visit your favourite café or restaurant afterwards.
Move for you, not for any other reason.
By Jessica Riga
Does running on hard surfaces cause long-term injuries on knees?
Does running on hard surfaces cause long-term injuries from the hard impact on knees?
- Runningman
Hi there, thanks for writing in. I've thrown your question to Professor Tony Blazevich. Here's what he said.
Hi Runningman, running on hard surfaces, in itself, doesn’t “cause” long-term injuries from impact.
In fact, if you don’t have an existing injury and you don’t abruptly increase your running volume or intensity (and you get adequate rest), the impact from running has positive effects on skeletal, joint and muscular health. It’s highly recommended!
But any repetitive stress can have adverse effects, so consider running on undulating, grassed surfaces when you can.
Also, try different running directions (forwards, backwards, sideways) and adding other exercises to your normal run (changes of direction, side skips, etc.). Of course, if you do find yourself having issues during running or you have an existing injury then it’s best to see an accredited exercise physiologist, physiotherapist or GP for individualised advice.
By Jessica Riga
Tips on reducing trips and falls in older age
Falls are the leading cause of injury-related death in older people. But can we re-train our brain to deal with trips better in older age?
Myf Warhurst takes 78-year-old Helen to NeuRA to see if their course can reduce her risk of falling.
This excerpt about trip training is from the Australian documentary series, Catalyst – Keep On Dancing. Australians can stream the program now on ABC iview here.
By Jessica Riga
Can you really lose weight by breathing?
We put this question to Dr Karl a little earlier. Here's what he said.
Yes, in the sense, that when you lose some body fat, the atoms that made up that fat (carbon, hydrogen and oxygen) leave the same way that they entered your body – via your mouth!
(That's right, the atoms that make up the fat can't vanish, or get turned into atomic energy. Vaporising 10 kg of fat releases the equivalent of 10,000 Nagasaki atom bombs. If you lost that fat over some 100 days, you would release the energy of 100 atom bombs per day – roughly one every 15 minutes. Your friends couldn't help but notice that were you losing weight …)
The chemical reactions that happen inside your body, when you burn fat, are (looking at a "typical" triglyceride molecule of fat)
C55H104O6 +78O2 → 55 CO2 + 52 H2O + energy
Suppose you want to lose 10 kg of fat. That means you're going to have to add 29 kg of oxygen – that's a lot of breathing, and huffing and puffing. And to finish the process, you're going to get rid of some 28 kg of carbon dioxide and 11 kg of water. And how are you going to get rid of this 39 kg of carbon dioxide and water?
Overwhelmingly, by breathing it out.
You might lose a tiny amount of this water as sweat or urine. But the vast majority of those atoms that originally made up triglyceride molecules exited your mouth and nose as carbon dioxide and water. However, you have to do a lot of breathing — each breath removes only 33 mg of carbon dioxide.
This means that your major excretory organ is your pair of lungs. And your lungs send it out via your nose and mouth
But, can you unlock the carbon in your fat cells, and lose weight, simply by breathing more? Kind of …
The most effective way to breathe more often is to exercise. So, eat less and move more.
By Jessica Riga
What exercise can I do to offset the sedentary nature of my desk job?
I have a desk job. I have a sit-stand desk so I can alternate throughout the day, and I try to do some stretching between job tasks as I’m standing. What else can I do to offset the sedentary nature of my job? I don’t always have the time to go for a walk/do something after work or on my lunch break, as life is busy this year and I have plenty of other chores and responsibilities. With that in mind, I’m curious if there’s ways to build more movement in while I’m at my desk.
- Curious
Hey Curious, thanks for writing in. Here's what Professor Tony Blazevich says:
Great start, Curious! Actually, one benefit of breaking up sitting time is that you’re MORE likely to then want to move throughout the day (we know how we feel after sitting still for many hours on end), so it’s a great start!
But also remember that low-intensity exercise improves cognitive function, so if you take 2 – 5 minute ‘exercise snacks’ each hour then you’ll make that time up simply by being more effective when you’re back at your desk… mild exercise can save time, not waste it, so it’s great for the busy worker.
And if you can’t leave your office for these 'snacks' then consider doing simple exercises each hour such as pushing up and down on your tiptoes, doing 10 squat-stand movements, putting a small step in your office to do 30 seconds of step-ups, walking the longest way possible to any bathroom or meal break, and definitely taking the stairs any time you can!
If you can then take a few minutes to walk the long way to and from your car or bus/train, you’ll have accumulated a lot of ‘movement’ in your day!
By Jessica Riga
Not sure which type of exercise is right for you? Use this guide
If you're keen to be fitter and healthier, finding what exercise is right for you can be a great first step.
ABC Everyday has a range of exercise guides to help you sample different types (from the comfort of your phone) and work out which ones best suit your needs and goals.
From free activities you could start today, to classes and group exercises you might like to try, we've made a list of our evidence-based guides to help you feel confident and get moving.
You can read the full article using the link below.
By Jessica Riga
Do I need a biomechanic assessment of my running technique to avoid injury?
Do I need a biomechanic assessment of my running technique to avoid injury?
- Anthony
Hey Anthony, thanks for your message.
Here's what Professor Tony Blazevich says:
Hi Anthony, the biggest factor influencing injury risk is past injury. So if you have an existing injury, make sure you seek professional advice first.
The next biggest cause is a rapid increase in either running intensity or volume. After not running for a while, we might be tempted to go for a ‘short 20 minute run’. But a better way to go is to start with a walk-run combination and slowly increase both volume and intensity over at least several weeks. And make sure you include days of rest in which you might go for a walk, stretch, or go to the gym instead.
Another tip is to vary your running – running in straight lines on flat surfaces causes us to accumulate loading on specific muscle, joint or bone structures. Consider running on grassed, undulating surfaces, or playing around with side skips and other movements.
If you have a long-term issue, then a biomechanical analyses might be sought by your health professional, so you can worry about it at that stage.
By Jessica Riga
I had a heart attack a few years ago when exercising. How can I overcome the fear it'll happen again?
I had a heart attack while exercise a few years ago, I want to get back to it but am filled with irrational fear that’ll happen again. Any suggestions on how to make a structured return?
- Josh Ellis
Hi Josh, thank you for sharing your experience with us. We're so glad you're okay. Here's what parkrun founder Tim Oberg recommends:
Hi Josh. Firstly, so glad you are still with us mate.
I can completely understand how you feel the way you do. I had a pretty bad panic attack a few years back and have an irrational fear that it will happen again. It never has, but that doesn’t make it any easier!
Obviously the person who should be advising you on your specific needs is your GP or another local health professional who knows your medical history.
However in general I recommend that you start small and ease your way into it. Take the dog for a 10 minute walk, increasing by 5 minutes every week until you get to an hour. Then start again, but this time jogging.
Another option is to exercise in spaces than that have defibrillators nearby. Most gyms will have these amazing pieces of lifesaving equipment on and so ask that question before you sign up to a class. If nothing else it will give you some piece of mind.
By Jessica Riga
What is an ideal, balanced exercise regimen?
What is an ideal/balanced exercise regimen? Specifically is there a particular about of cardiovascular/strength/balance etc.. exercises that we should be fo using on like how we have different proportions of nutrients we need in a diet?
- Annie
Thanks for your question, Annie. I passed it along to Professor Tony Blazevich.
Hi Annie, just like our diet, a broad-based physical activity plan is the best way to go.
We’re now learning that each exercise type has slightly different benefits, and we can target your health by using exercise just as we use combinations of medicines to target illness.
But the best exercise balance for most people is almost always ‘the one you like the most’, because the best exercise is the exercise you do. So if you love one type of exercise more than another, then it’s ok to do more of it.
Ultimately, if you’re able to get small doses of different types of exercise then you’ll be doing well! And if you want to gain those extra few percent of benefit, or hit specific goals, then you can might want to see a professional to get a more tailored exercise program.
By Jessica Riga
7 exercises you can do from the couch
There are a lot of exercises you can do without even leaving the comfort of your couch. And most don't even require props.
These exercises might not totally transform your health or physical appearance, but they're a good start.
By Jessica Riga
Is it really better to exercise in the morning before you've eaten anything?
Here's Dr Karl's verdict:
Yes and no.
Yes, in that a 2010 Belgian study kind-of-showed more weight loss if you exercise before eating.
The researchers looked at some healthy young men – average age 21, with an average body weight of 71 kg. They persuaded them to eat an extra 30% of kilojoules every day for six weeks. The new diet was very rich in fat. In fact, fat made up 50% of their total intake of kilojoules.
They split the men into three groups.
The first group did no extra exercise. They gained 3kg. Their blood chemistry showed that they were developing insulin resistance. Their muscles were loaded with fat cells.
The second group did endurance exercise training (four days per week) in the mid-morning – after breakfast. They gained about 1.4 kg. Their blood chemistry was a little worrying, but certainly a lot better than the group that did no exercise.
The third group did the same exercise program, but on an empty tummy and "in a fasted state" – ie, before breakfast. They gained only 0.7 kg, and their blood chemistry was virtually normal.
We know that skeletal muscle "plays a major role in glucose metabolism accounting for ~ 75% of whole-body insulin-stimulated glucose uptake". But it's interesting that the timing of muscle activity had an effect.
(But if "weight loss" is the main purpose of exercise, then exercise is a very inefficient way to lose weight. Eating less is far more effective.)
And more "yes" in that if you follow a routine and exercise first thing every day, then you are less likely to skip exercise for the busy day – because you have already done it.
No, in the sense that exercise can be a social thing to share with family members. Sometimes, they are not ready before breakfast, and instead, a post-dinner walk at night is a much better bonding experience. Exercise is very nice if it can be a shared experience with family members.
By Jessica Riga
What exercises can I do at my desk at work?
I’ve got a knee injury — recovery is going well, but it locks up a bit when I sit down for long periods, which is usually at work. What exercises can I do at my desk to help that won’t make me look like an idiot?
- Funny walker
Hi there, thanks for your message. Here's what parkrun founder Tim Oberg recommends:
The obvious solution here would be to NOT sit down for long periods as it is actually seriously bad for your health (not just your knee). People who sit too much have an increased risk of type 1 diabetes and heart disease. Additionally, many studies have linked excessive sitting to weight gain and obesity.
Have you considered a standing desk? I have one in my office and it’s great! There are many benefits associated with the use of standing desks including:
1. Decreased risk of weight gain, obesity and heart disease
2. Reduced back pain
3. Improved mood and energy levels
4. In your case, it will stop your knee locking up.
By Jessica Riga
Gym junkies can be intimidating. Any advice on overcoming social anxiety?
I like going to the Gym, but sometimes the gym junkies can be quite intimidating. Do you have any advice on what I can do to help me get over the intimidation?
- Gym Social Anxiety
Hey there, this is a great question. Here's what Professor Tony Blazevich thinks:
I completely understand!!! The most important thing to remember – and I know a lot of gym junkies – is that almost all of them love seeing everyone else in the gym doing whatever they do!
Just remember: it’s as important to them that you think that gym is awesome as it is for you to feel comfortable joining them. Humans innately seek approval from others, and gym junkies are no different! So if you see them looking at you, just remember they’re probably just happy to see you there.
But if you still feel intimidated then you might try one of the following:
1. Say hello as you walk passed (the friendly ones will say hello and the others won’t)
2. Consider attending exercise classes (I assume the gym junkies are on the weight room floor, not in the spin or pump class)
3. Go outside of peak hours (when gym junkies usually attend)
By Jessica Riga
How do I stay motivated to exercise when I have depression?
I'm dealing with PTSD and depression. I know exercise is considered a treatment. The problem is my energy levels and motivation is really low. I also know that exercise leds to more energy but that doesn't happen in my case. Any suggestions?
- Margaret
Hi Margaret, thanks for sharing your experience with us. Here's what parkrun founder Tim Oberg suggests.
Hi Margaret. As I suggested to Russell (below), I think you would benefit from exercising with a friend or loved one. This turns it from something that you may perceive as a chore into a fun, social activity that also happens to be good for you! Have a think about one friend or family member who you could ask to go for a walk with you for 30 minutes, then send them a text asking if they are keen. The worst that can happen is that they will say no. Another option could be to take a dog for a walk - yours or someone else's!
And if you or anyone you know needs help, call:
- Lifeline on 13 11 14
- Kids Helpline on 1800 551 800
- MensLine Australia on 1300 789 978
- Suicide Call Back Service on 1300 659 467
- Beyond Blue on 1300 22 46 36
- Headspace on 1800 650 890
- QLife on 1800 184 527
By Jessica Riga
What's the minimum amount of exercise you need to stay healthy?
If your fitness goals for the year are to stay healthy and maintain your fitness, you might be wondering: How much exercise do you really need to do each week?
You can continue reading this article using the link below.
By Jessica Riga
I walk everyday. Does it matter that it's not a power walk?
I like to walk for 90 minutes every day. Does it matter that it not a power walk, but a moderate 5km per hour roughly?
- Michele
Hi Michele, thanks for sending in your question.
I've put it to parkrun founder Tim Oberg. Here's what he said:
Michele, you are amazing and in the top % of Australian adults in terms of physical activity levels!
The Australian Government’s Physical activity and exercise guidelines for all Australians states that "Adults should be active most days, preferably every day.” And that we should do either 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous intensity physical activity.
Given that you are already doing over 10 hours of moderate intensity walking you are absolutely smashing it!
By Jessica Riga
How do I seperate useful advice from 'gym-bro-science'?
There's a lot of "gym-bro-science" about supplements. I just want to be healthy and be fit enough to enjoy hiking and other outdoor activities, as well as make steady improvement in the running I've taken up in the past year. Should I consider supplements, and how can I separate useful advice from "gym-bro-science"?
- Jeremy
Hey Jeremy, thanks for writing in. I ran this question by Professor Tony Blazevich. Here's what he says:
Hi Jeremy, great question!
First, based on the exercise goals you’ve listed, you’ll get all the important nutrients you need from eating a broad-based, balanced and healthy diet. There’s almost no reason you’d need supplements to support your efforts (we humans have performed remarkable feats throughout our 300,000 year history without them!).
You might, however, benefit from supplements if you have a specific condition, such as excessive cramping, abdominal distress, or chronic tiredness.
If that’s the case, then it’s best to consult a registered dietician and/or your GP to look at your eating plan and determine whether you have any gaps that need filling.
By Jessica Riga
How dancing can help slow — and potentially reverse — the ageing process
For most of us, dancing is a fun way to unwind, or something we do after a few too many drinks on a Saturday night. But what if dancing can actually help to slow — or in some cases even reverse — the ageing process?
Watch the Catalyst clip above and read our article using the link below.
By Jessica Riga
How can I go running and walking without getting back pain?
How can I go running and walking without getting back pain afterwards?
- Moham
Hi Moham, thanks for writing in. I've thrown this question to parkrun founder Tim Oberg.
Whilst running provides many benefits, both physical and psychological, for some people the repetitive stress and impact that comes with it - especially long-distance running - can lead to back pain.
If you are experiencing back pain after your exercise than the first thing you need to do is speak to your GP or other health professional.
If they give you the all clear to exercise than I suggest you start with walking short distances, then gradually increase your distance and duration. If the back pain returns than ease off and start to build again. In time you can hopefully progress back to running pain free.
Something else you can consider is taking up stretching or yoga to help improve your mobility and general fitness. I yoga 2-3 times a week and absolutely love it!
