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Staying Physically Healthy

Being physically active has lots of benefits. Exercising regularly helps reduce the risk of several chronic diseases as well as improving your mental health and wellbeing.

    Benefits of Physical Activity

    Physical activity helps our body and mind in lots of ways; here are some of the key ones:

    • Exercise releases chemicals in the brain, like serotonin and endorphins, which are great for your mood.
    • It can also lead to better sleep and give you more energy.
    • Physical movements can ease tightness in your shoulders and neck which often come with stress and anxiety.
    • It also makes you feel like you achieved something.
    • Regular exercise can help reduce your risk of serious health issues, like type2 diabetes.
    • It also helps with weight management (and you’re more motivated to eat a healthier diet when you’re exercising regularly too).
    • Lastly and very importantly, regular exercise is great for your immune system

    What Sort of Exercise?

    The exercise doesn't have to be vigorous, moderate exercise such as a brisk walk is just as good. The ideal is to make it a regular part of your lifestyle - 30 minutes a day is recommended which can also be accumulated in 10 minute sessions if that is easier to fit into your lifestyle.

    There are lots of opportunities for keeping active in the City of Melville with recreation centres, sporting clubs and parks catering for a variety of needs.

    Information about these services and facilities can be found at the following links:

    LeisureFit Recreation Centres - LeisureFit@Home

    Physical activity is ranked second only to tobacco control in being the most important factor in health promotion and disease prevention in Australia! LeisureFit@Home offers a variety of workout options that you can access from home to help keep you active and healthy. Find out more about LeisureFit@Home

    Find out about LeisureFit Recreation Centres.

    Active in the Park

    Join us for our free Active in the Park fitness classes and help keep yourself and your family fit and active.

    Find out more about our current season and fill in the registration form to secure your place!

    Getting Children Active Outdoors

    Physical activity and nutrition are two of the most important factors for developing and maintaining good health in children.

    The 2008 Child and Adolescent Physical Activity and Nutrition Survey found that less than half of the school students interviewed reported undertaking the recommended minimum 60 minutes of physical activity every day. The majority of school students interviewed reported participating in more than the recommended two hours of screen-based recreation on at least one day in the previous week.

    Find out about Community Sport and Recreation Opportunities.

    Sometimes it can be challenging to get children moving so creativity is often key to getting them active, particularly if they do not enjoy or participate in sporting activities.

    There is some great information and ideas for getting children involved in outdoor activities at Nature Play WA.

    Enjoying the City's Parks and Gardens

    Enjoy recreating outdoors in one of our local parks or gardens. The City of Melville boasts several beautiful parks and gardens suitable for weddings, picnics and other large or small outdoor functions. Take a break from the pace of urban living and enjoy the peace and tranquillity in one of the City of Melville's enchanting parks and gardens.

    For more information visit Parks and Reserves.


    For more information visit ActiveLink (for People Facing Challenges).


    Winter Exercise Can Help Beat Colds and Flu Viruses

    It can be really difficult getting motivated to exercise in winter, but it’s definitely worth the effort!

    Research tells us that when we do moderate to vigorous exercise such as brisk walking, cycling or swimming, there are several positive changes in the immune system including enhanced movement of important immune cells through the body. Each time we exercise the immune system gets a temporary boost that can reduce the risk of infection over the long term.

    However, if you exercise hard or for a long period it can impair your immune system for a short period of time. This means that your odds of becoming sick in the hours or days after are increased two to six fold for up to two weeks after extreme events such as running a marathon.

    Do I exercise when I’m sick?  

    Generally speaking, if symptoms are from the neck up and fairly mild eg a sore throat or runny nose or slight headache, moderate exercise wont to any damage and might be beneficial.

    When best not to exercise

    If you’re feeling unwell symptoms are below the neck, eg chest congestion, muscular or joint aches or a temperature the symptoms are affecting the whole body and it is wise not to exercise. Exercising with major cold symptoms, especially fever can prolong illness and be dangerous. I can cause fainting and even heart damage.

    Whilst you may worry about undoing all your hard work taking an exercise break, missing a few days or a week isn’t going to have a major impact if you’ve been exercising regularly before that.

    How to avoid getting sick

    • Don’t smoke
    • Eat a well-balanced diet
    • Avoid stress (or manage it well)
    • Get enough sleep (7-8 hours)
    • Practise good hygiene(stay away from sick people, wash hands regularly, try not to touch your nose or eyes with hands as these are easy entry points for viruses)
    • Balance your workouts with adequate rest and recovery so that you avoid overtraining and chronic fatigue

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