Mum Daily

Shape up for Summer

With the weather heating up and summer on its way, now is the perfect time to start shaping up for the months ahead!

Make the most of the longer daylight hours by getting active to help recharge your mind and body.

We’ve got five easy tips to help get you started.

  1. Walk the talk. Get out your active wear and head outdoors. Each day, schedule in time to go for a walk – whether you get up 30 minutes earlier to walk around your neighbourhood, or simply go for a short walk in your lunchbreak, walking is a great way to build muscle strength and maintain a healthy weight. Just 30 minutes of moderate-intensity exercise every day will deliver noticeable health benefits, and 60 minutes can further reduce your risks of cancer and other chronic diseases.
  1. Get tech savvy. While it may seem counterintuitive to use your smartphone to get fit, there are some great apps that will help keep you motivated and provide inspiration for your workouts. Apps like 7 Minute Workout have a range of training sessions on offer that will give you a full body workout. Other apps like MapMyRun can assist with monitoring your fitness levels, distance covered and how many calories you have burned.
  1. Build muscle. Whether you decide to hit the gym to lift weights, or would prefer the privacy of your own home, weight training is an important way to improve your strength, balance, stability and even eliminate aches and pains. If you don’t have access to a range of equipment, simply get some dumbbells to use at home. These can be beneficial for working your shoulders, arms, chest and back muscles, leaving you feeling fit and energised.
  1. Get puffed. Add some cardio into your workout routine. Cardio consists of exercise that gets your heart rate up and improves blood circulation. Cardio not only helps burn off those unwanted calories, but improves the health of your heart, increases energy levels and improves metabolism, among many other benefits. Whether you go for a bike ride, run, swim or take part in a fitness class, cardio is a quick and effective way to get in shape.
  1. Exercise incidentally. Hanging out the washing? Do a few lunges on your way to the washing line. Watching your favourite television show? Do stretches instead of sitting on the couch. Integrating small forms of exercise into your daily routine is easy to do and will help you feel fitter, stronger and healthier.

For a healthy, balanced lifestyle, complement your fitness routine with a healthy diet.

We know that at least one third of all cancer cases are preventable through lifestyle changes – including maintaining a healthy weight, eating a healthy diet, being SunSmart limiting alcohol and being active.

More information about Cancer Council Queensland is available at or call Cancer Council on 13 11 20.