Flourish - Latest Edition - Flipbook - Page 33
A simple weekly plan (beginner-friendly)
Practical tips (so you stick with it)
Aim to meet na琀椀onal guidelines while keeping it
doable. Here’s a gentle layout you can tweak:
• Monday — Pilates (30–45 mins): mat or reformer
session focusing on core control and mobility.
• Tuesday — Walk or light cardio (30 mins)
• Wednesday — Strength (30–40 mins): full-body
resistance session — squats/hinges, push, pull,
core. Two sets to start; progress to 3.
• Thursday — Pilates mobility (20–30 mins) or
ac琀椀ve recovery
• Friday — Strength (20–30 mins): lighter, focus
on technique or a di昀昀erent movement pa琀琀ern
• Weekend — fun movement: gardening, a bike
ride, a surf — whatever gets you outside
The Department of Health recommends adults
include muscle-strengthening ac琀椀vi琀椀es at least
twice a week and build up moderate aerobic
ac琀椀vity across the week — this plan does both
without burning you out.
• Start where you are. If you’re brand new to
weights, use bodyweight and lighter loads while
you learn technique. Gradual progress wins.
• Learn good form. A Pilates teacher can help
you 昀椀nd the right posi琀椀ons; a strength coach
can translate that control to safe li昀琀ing.
Combine the two.
• Keep it short and regular. Studies show health
bene昀椀ts from rela琀椀vely modest volumes of
resistance training (think ~60 minutes a week).
Consistency beats intensity.
• Mix mat and machine Pilates. Mat sessions
are cheap and portable; reformer classes add
resistance and variety if you want to level up.
The informa琀椀on in this ar琀椀cle is general in nature and not a subs琀椀tute for personalised medical advice. Before beginning any new 昀椀tness
rou琀椀ne — especially if you have an exis琀椀ng medical condi琀椀on, are pregnant, recovering from injury, or taking medica琀椀on — please consult
your healthcare professional (for example, your GP, physiotherapist or accredited exercise physiologist). If you experience dizziness,
chest pain, fain琀椀ng, severe breathlessness or other concerning symptoms while exercising, stop immediately and seek urgent medical
assistance (in Australia call 000).
