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G’day,

I’m Physical Phil

I know that movement is an essential part of life, not an optional extra. To keep up the habit, I choose exercises I actually enjoy, train with a friend to keep accountable and set realistic goals to stay motivated. When I’m busy, I remember any movement is better than none so I use a standing desk and fit in a quick walk around the block after work.

What are the benefits of getting physical?

Less than a quarter of Aussie adults get the recommended amount of movement each week. Make regular physical activity one of your superpowers with gains like these…


How do you become a Physical Phil?

Start stepping towards better wellbeing with these simple habits.

Move a bit more

Move a bit more

Get your heart pumping with moderate-to-vigorous physical activity. This means your movement is intense enough that you can talk, but not sing.

Phil’s helpful hint

Aim for 30 minutes of movement every day, but anything is better than nothing. If all you have time for is a five-minute walk around the block, that's enough.

Phil’s helpful hint

Work your muscles

Work your muscles

Strengthening your muscles has benefits beyond flexing, like improved bone density, joint function and balance. You can use your bodyweight, dumbbells or resistance bands but even activities like swimming, running and gardening can count.

Phil’s helpful hint

Aim to engage in muscle-strengthening activity at least twice a week. Start small and build up.

Phil’s helpful hint

Limit sitting still

Limit sitting still

Minimise and break up long periods of sitting, lying down or being inactive.

Phil’s helpful hint

Even when life gets busy, you can avoid long periods of inactivity by using a standing desk at work or breaking up Netflix binges with a bit of stretching.

Phil’s helpful hint

Heroes don’t work alone and neither do healthy habits…

Physical Phil’s habits make him a Good Health Hero but being healthy is more than getting active. Meet the other heroes, learn about their habits and combine their powers to become a Good Health SUPERHero.

Think you're invincible?

Find out which health habits you're nailing and the ones that need work.

More health information for men

#menshealthweek #goodhealthheroes #healthhero #localhero

Be a part of the conversation.

Help spread the word about the small steps men can take to build up better health. Share an infographic, hashtag your healthy heroics and start a conversation about men’s health with those close to you to encourage awareness and action amongst your community, for the benefit of all Australians.

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How to find health information

If you have concerns about your health, it’s important to chat with a health professional.

Share with a friend

Good Health Hereos work as a team. Get your mates involved.

Take the Good Health Hero test

Are you a Physical Phil or Connected Kai? Take the test to find out.

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