Push-Up
The push-up is a bodyweight compound exercise targeting the chest, anterior deltoids and triceps. It also engages the core muscles as stabilisers, making it an efficient upper-body movement that requires no equipment.
How to Perform
Start in a high plank position with hands slightly wider than shoulder-width apart, fingers pointing forward. Keep the body in a straight line from head to heels. Lower the chest towards the floor by bending the elbows, maintaining control throughout the descent. Press through the palms to return to the starting position. Exhale on the push up, inhale on the way down.
| Detail | Information |
|---|---|
| Primary muscles | Pectoralis major, anterior deltoids, triceps |
| Secondary muscles | Core, serratus anterior |
| Difficulty | Beginner to Intermediate |
| Equipment | None |
Safety Notes
Avoid letting the hips sag or pike upwards. If a full push-up is too challenging, perform the movement from the knees or against an elevated surface (such as a bench). Stop if you experience shoulder or wrist pain and seek professional assessment.
Yoga — Warrior II (Virabhadrasana II)
Warrior II is a standing yoga pose that develops lower-body strength, hip flexibility and balance. It also encourages focused breathing and body awareness, which may support stress management.
How to Perform
From a standing position, step one foot back approximately 1 metre. Turn the back foot out to 90 degrees. Bend the front knee directly over the ankle (do not let it extend past the toes). Extend both arms parallel to the floor, palms facing down. Turn the head to gaze over the front hand. Hold for 5–10 steady breaths, then switch sides.
| Detail | Information |
|---|---|
| Primary muscles | Quadriceps, glutes, hip flexors |
| Secondary muscles | Shoulders (deltoids), core |
| Difficulty | Beginner |
| Equipment | Yoga mat (optional) |
Safety Notes
Keep the front knee aligned with the second toe to protect the joint. If you have hip or knee issues, reduce the depth of the lunge. Maintain level hips — avoid tilting the pelvis forward. Breathe steadily throughout the hold.
Steady-State Running
Running at a consistent moderate pace is one of the most accessible forms of cardiovascular exercise. It may improve heart and lung fitness, support bone density and contribute to overall energy expenditure. Individual responses to running programmes vary.
Getting Started
If you are new to running, begin with a walk-run approach: alternate 2 minutes of walking with 1 minute of jogging for a total of 20–25 minutes. Gradually increase the running intervals over several weeks as fitness allows. Always start with a 5-minute walking warm-up and finish with a cool-down and gentle stretching.
| Detail | Information |
|---|---|
| Primary benefit | Cardiovascular fitness, endurance |
| Secondary benefit | Lower body strength, bone health |
| Difficulty | Beginner (walk-run) to Advanced |
| Equipment | Quality running shoes appropriate to gait |
Safety Notes
Invest in properly fitted running shoes — a gait analysis at a specialist store can help identify the right type. Run on even surfaces where possible. In Australian conditions, avoid peak UV hours (10 am – 2 pm) when possible, wear sunscreen, a hat and stay hydrated. If you experience persistent joint pain, shin splints or unusual breathlessness, consult a health professional.