Being active is one of the most powerful things you can do for your health. Regular physical activity supports both physical and mental health, reduces your risk of common chronic conditions such as heart disease and diabetes, and may even help prime your immune system to lessen the risk of infection.
Our exercise fact sheets, developed by the Baker Institute’s exercise physiology team, give you a simple starting routine you can do at home with minimal equipment — with five versions tailored to different ages, health conditions and circumstances.
What you will learn in these fact sheets
Each fact sheet provides a complete starting routine on a single page.
- How to start with just 10 minutes of exercise a day.
- A seven-exercise resistance circuit you can do at home with everyday items.
- How to progress safely towards recommended weekly activity targets.
- Safety guidance tailored to your age or health condition.
Getting started: just 10 minutes
You don’t need a gym membership or special equipment to get moving. Each fact sheet is built around the same simple structure:
- Warm up and cool down. Start and finish every workout with five minutes of gentle movement.
- Cardio. Ten minutes of activity at an intensity that makes you huff and puff, but still lets you hold a conversation — a brisk walk, marching on the spot or skipping.
- Resistance circuit. Seven simple strength exercises using your own bodyweight or everyday household items.
If you are just starting out, progressively increase your weekly activity towards a goal of at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise each week — such as walking, running, swimming or riding — plus two to three resistance exercise sessions each week.
How the resistance circuit works
Each fact sheet includes a circuit of seven strength exercises, illustrated step by step and chosen to suit the target group. For each exercise:
- Start with 10–12 repetitions and progress up to 15 as the exercise becomes easier.
- Perform each exercise at a controlled rate.
- Repeat the full cycle of seven exercises three times.
Many exercises include an easier starting option and a progression — for example, beginning with a sit-to-stand from a chair and building up to a full squat, or starting push-ups against a wall before progressing to the floor.
Tips during exercise
- Stay hydrated.
- Wear appropriate footwear.
- Use a resistance band, light dumbbells, or everyday items like bottles of water or cans of soup.
- Try to exercise at the same time each day, so it becomes routine.
Staying safe
If you feel unwell while exercising — for example, lightheaded or experiencing intense chest pain — stop exercising. If you continue to feel unwell, seek medical advice or contact your GP.
The exercises in these fact sheets are generic and not individualised. For a program tailored to your current fitness level and needs, seek the assistance of an accredited exercise physiologist (AEP). You can find an AEP in your local area at essa.org.au/maps, or learn more about the Baker Institute’s own Exercise physiology services.
Choosing your fact sheet
Exercise for healthy adults
A general starting routine for adults looking to build regular activity into their week, including squats, push-ups, step-ups and a plank.
Exercise for older adults (over 65 years)
A routine designed with safety and independence in mind, featuring balance-focused exercises such as single-leg stance, seated leg extensions and calf raises. Includes practical safety advice — clear away trip hazards, keep a stable surface within arm’s reach for balance, and let someone know you are exercising.
Exercise for people living with cancer
Physical activity can counteract many of the adverse effects of cancer and its treatment, including fatigue. This routine offers a gentle, adaptable circuit — but before starting, consider your current health status, as cancers and their treatments may affect your ability to perform some activities.
Exercise for people living with cancer
Exercise for people living with diabetes
For people living with diabetes and pre-diabetes, exercise is critical for assisting with blood glucose control and preventing long-term complications. This routine includes combination movements such as the squat overhead press and side plank to build strength efficiently.
Exercise for people living with diabetes
Exercise for people living with heart disease
For people living with heart disease, exercise is critical for managing heart health and reducing the risk of cardiac events and complications. This routine keeps intensity carefully in check — work at a pace where you can still hold a conversation — and finishes with a leisurely five-minute cool down.