There simply are no downsides to living a healthy lifestyle at the best of times. And now you have an even bigger reason to be healthy because you’ll want your immune system firing on all cylinders! There’s no magic one-size-fits-all thing you can do to boost your immune system. A wheatgrass shot isn’t going to cut it.

That’s because your immune system is just that – a system – an incredibly complex system, and not a single entity. So many things must be in harmony and balance in your body for your immune system to function well and respond effectively to germs that enter the body. This system requires the right fuel, right sleep and the right chemicals to keep the machine humming. One very important component of keeping this balance is peak physical fitness and there’s only one way to achieve that… regular exercise.

To some that’s a four letter word and to others it’s a joy. If you’re in the first category, changing the way you feel about exercise can literally change your life – and there’s never been a more urgent time to make this change. If you’re already an exercise junkie then make sure you don’t overdo it and put more strain than usual on your body.

A consistent program of 20 minutes’ brisk exercise each day has so many benefits. But what exactly does “brisk” mean? It means you need to start sweating. If you’re not sweating you will need to work a little harder.  Here’s the good news: 20 minutes if the perfect amount of time to do your Physie routines through twice without any breaks and that should make you sweat! Easy.

Apart from helping your immunity, here’s a few more benefits: improved cognitive function, better circulation, stronger joints, increased muscle strength, injury prevention, better posture and fewer back problems, better sleep, better skin and improved self-esteem. It’s a win-win.

Remember when you exercise the pattern should always be warm up, stretch, sweat, cool down. Here’s a suggested plan for 20 minutes of physie at home:

  1. Warm up – cardio : 2 mins
  2. Stretch – major muscle groups : 2 mins
  3. Sweat – 5 physie routines straight through twice : 14 mins
  4. Cool down – slow stretchy movements : 2 mins

If you need to shorten it, do the physie routines once (13 mins total) but don’t cut out the other steps.

Keep trying to build muscle mass because this will keep connective tissue and joints stronger, meaning less likelihood of injury. Move every day, even if it’s just one run through of your Physie routines.  Every little bit helps.  And here’s my favourite quote ever about exercising:

“The best exercise is the one you’re going to do.”

5 mins with Ariana

July 21st, 2024|

My life as a Physie girl in 5 words is ….. Fun, friends, caring teachers, learning, rememberable! The best


July 20th, 2024|

ADRENALINE is the body’s response to stress or fear. It is a hormone that is released into the

Tip Of The Week

July 19th, 2024|

A trunk forward bend is a difficult physie move to master. It involves strong core strength, control over


July 18th, 2024|

Here is a weekly series to help you perfect some key Physie positions. Watch the video to see


July 16th, 2024|

Back in the 1920’s physical culture included Grecian Posing, a form of movement that depicted emotions like joy,

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery


Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.