10 before 2: Active August
The 10 Before 2 wellness initiative started with a simple idea: create a set of actionable tasks to achieve each day and feel a greater sense of accomplishment. As we head into August and look forward to spring approaching, we want to help you keep that momentum going, because winter is often when we need it most.
According to Exercise & Sports Science Australia (ESSA) and the Australian Department of Health, regular physical activity helps boost mood, reduce stress, support sleep, and strengthen your heart, mind, and muscle tissue. It doesn’t need to be extreme, just consistent. Exercise isn’t just about fitness, it’s about feeling better. And now we’ve got serious research to back that up.
In 2023, A major review from the University of South Australia, published in the British Journal of Sports Medicine, looked at 97 reviews, over 1,000 trials and 128,000 participants. The comprehensive review on how physical activity impacts mental health found that:
Exercise is 1.5 times more effective than counselling or medication for managing depression, anxiety and psychological distress. (Singh et al., 2023)
Dr Ben Singh, lead researcher, explained “Physical activity is known to help improve mental health. Yet despite the evidence, it has not been widely adopted as a first‑choice treatment.”
And the study makes clear “It doesn’t take much for exercise to make a positive change to your mental health.” All kinds of movement helped: walking, resistance training, Pilates, yoga… meaning you can choose what feels good.
The August Challenge
Introducing the 10 Before 2 Active August challenge, a chance to move more, feel better, and do it alongside a community that’s cheering you on.
The goal: move your body, every day, for 31 days.
It doesn’t need to be fancy. No apps, no pressure, just a goal that feels right for you. Maybe it’s a lunchtime walk with a friend. Maybe it’s riding to work, a stretch in your lounge, or chasing your kids around the backyard. Whatever works for your body and your routine, in a rhythm that suits you, it all counts.
Need some inspiration?
Let’s do this, together, here’s how to join in:
- Start August 1
- Choose a daily goal / challenge (or make your own)
- Track your progress, using our downloadable tracker, or any way you like
- Share your progress: #ActiveAugust
- Join our Strava Club
August Challenge Tracker PDF
Want to get social? Optional Events:
- Running for Resilience Events https://www.runningforresilience.com/first-time
- Park Run: Saturdays 8am
- Saturday Social Club at 10Yards: less about movement, more about celebrating – with a wine in hand.
References:
Peer-reviewed study:
Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szabo, A., Harris, J., Lane, K., & Smith, B. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2022-106195
University of South Australia article summarising the research: UniSA Media Release (2023). Exercise more effective than medicines to manage mental health.
https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/
Joe Rogan quote sources: LADbible (2023). https://www.ladbible.com/entertainment/joe-rogan-depression-comment-podcast-518750-20230519 & CalfKicker (2023). Joe Rogan: Exercise more effective than SSRIs
https://calfkicker.com/joe-rogan-exercise-is-one-and-a-half-times-more-effective-than-ssris-for-depression/
Australian Government Guidelines: Australian Department of Health and Aged Care. Australia’s Physical Activity and Sedentary Behaviour Guidelines.
https://www.health.gov.au/resources/publications/australias-physical-activity-and-sedentary-behaviour-guidelines
Exercise & Sports Science Australia (ESSA Guidelines): Exercise & Sports Science Australia. (2023). Physical activity guidelines. Retrieved from https://www.essa.org.au/physical-activity-guidelines/
