Lets Get Moving (MAY2026) FINAL inc. Acknowledgement - Flipbook - Page 7
Types of movement
Sport, active recreation and active travel are all types of physical activity. Physical activity includes anything that gets
your body moving, makes you breathe faster and speeds up your heart rate.
There are lots of ways you can be active. They don’t all need to be done every day, but it is bene昀椀cial to do more than
one type each week.
Active recreation is physically demanding activities done for enjoyment, exercise and relaxation. These can include
endurance, strength, balance or 昀氀exibility exercises.
Endurance
Strength
Balance
Flexibility
Also known as aerobic
exercises, these
activities increase
your heart rate and
breathing, improve
overall 昀椀tness and help
keep your heart, lungs
and circulatory system
healthy.
Also known as
resistance training,
these activities use
weight or resistance to
build strength in your
muscles, protect your
bones and joints.
Balance is the
foundation of everyday
movement, including
walking, standing
up, sitting down or
stepping o昀昀 a curb.
Balance activities help
maintain your quality
of life, prevent falls
and help you become
more aware of how your
body moves. Balance
activities can look like
standing on one leg,
heel raises, heel-to-toe
walks or riding a bike.
Flexibility exercises
stretch your muscles,
help your body move
and bend more easily
and create stability
within joints.
Endurance exercise
can look like running,
jogging, walking,
dancing, swimming or
biking.
You can use equipment
or your own body
weight. Strength
training can look like
push ups, squats, lifting
weights, carrying
groceries or moving
boxes.
Active travel is using your energy to get from one place
to another. This can include:
-
Riding a bike
-
Skateboard
-
Scooter
-
Or walking to or from school or work
Incidental activity is the physical activity required to do
everyday tasks. These small amounts of movement build
up over the day and can help you meet your physical
activity guidelines. Incidental activity can include:
These activities protect
your quality of life,
help blood 昀氀ow and
recovery. Flexibility
activities can look
like static or dynamic
stretches, yoga, Tai Chi
or Pilates.
Informal or social sports are physical activities or games
played in relaxed settings. These activities prioritise fun
and social connection over competition and scheduled
sports. For example,
-
Having a hit of tennis with a friend on a Sunday morning
-
Backyard cricket
-
Run clubs or walking groups
Organised sports are structured competitions that follow
de昀椀ned rules, are o昀케ciated by referees or judges and
usually governed by an organised body.
-
Housework like vacuuming, washing windows, hanging
washing or deep cleaning
-
Playing football or netball every Saturday morning
as part of an organised competition
-
Gardening like mowing lawns, weeding or raking leaves
-
-
Walking the dog
Competing in a running or cycling road race that
has a set route, registration and race marshals
-
Playing with children
-
Carrying heavy shopping up stairs
(Department of Jobs, Skills, Industry and Regions (DoJSIR), 2022;
Jeanes et al., 2023).
bchs.com.au
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