Move it or lose it: taking steps towards a healthier you
 Want to feel better, have more energy and maybe even live longer? Getting active can be simple, affordable and fun and has benefits for everyone.
Today, more than half the Australian adult population is not active enough to maintain good health. With obesity, heart disease, diabetes and depression on the increase, there has never been a better time to get moving.
The good news is that it’s never too late to become active. Beginning or resuming activity at any age will benefit your health.
If you have a medical condition, are overweight, over 40 years of age or have not exercised regularly for a long time, see your health practitioner for medical advice before increasing your activity. They can help you design an activity plan that is safe and helpful to your individual needs.
How physical activity can help you Becoming physically active not only significantly lowers your risk of illness, but can also help to improve many pre-existing health conditions.
Heart disease A staggering 92 per cent of Australian adults have one or more risk factors for heart disease. Physical inactivity and poor diet are the most prevalent risk factors – and both are preventable. Regular exercise can lower blood pressure and blood cholesterol levels, and reduce body fat. Aerobic activity is particularly beneficial for heart health; and even low impact activities such as swimming, bike riding, or moderate-paced walking will provide benefits.
Type 2 diabetes Every day in Australia, 275 people develop diabetes (more than 100,000 annually), and being inactive is a major contributing factor. If you already have type 2 diabetes, physical activity can help to improve the body’s response to insulin, which can in turn lower blood glucose levels, help control weight, and lower heart disease risk. Regular, supervised strength training (weight training) has been shown to be particularly helpful for the treatment of diabetes.
Depression While it can be difficult for people suffering from depression to feel motivated to be physically active, it can be beneficial – particularly in managing mild to moderate depression or anxiety. Research shows that regular physical activity of light or moderate intensity can lead to a reduction in symptoms of up to 50 per cent, especially in women. Becoming more active can help to block negative thoughts, distract you from daily stresses and, if you exercise with other people, the social contact can be invaluable.
Osteoporosis and bone health Women are at a much higher risk than men of developing osteoporosis. Although most of our bone mass has been achieved by the time we’ve reached adulthood, physical activity can still be of great benefit to our overall bone health. Being active increases muscle strength and also helps to improve our posture,
balance and coordination. Maintaining physical activity into old age can reduce the risk of falls and fractures.
Arthritis It is estimated that around three million Australians have some form of arthritis. Regular light exercise can help to relieve joint stiffness, build muscle strength, lower stress or depression and can help you maintain independence for longer. It is important to find the right balance between exercise and rest. Try exercising in water or chair exercises to help maintain your strength.
Weight loss
Excess body weight is often a result of physical inactivity and is a major risk factor for many chronic conditions. Around 54 per cent of Australian adults are either overweight or obese. Physical activity combined with healthy eating is the best approach for sustainable weight loss. Even moderate-paced walking (about 5km/hour) burns in excess of 100 calories per half hour.
Physical activity can also:
- Lower your risk of some cancers (e.g. bowel and breast cancer)
- Ease back, muscle and joint pain
- Promote better sleep quality
- Increase energy levels
How much physical activity is enough? The Australian National Physical Activity Guidelines for adults recommends a minimum of 30 minutes of moderate activity on most days of the week to benefit your health. There are many ways to achieve this – and it isn’t as hard, or as time consuming, as you think. According to the guidelines, three 10 minute activity sessions are just as effective as 30 minutes of continuous activity.
Types of activity
Moderate activity is movement that causes a slight increase in your breathing and heart rate – but you should still be able to talk. A brisk walk, mowing the lawn or even vacuuming are examples of moderate activity.
Vigorous activity, enough to make you ‘huff and puff’, is recommended to those who are able, and wish to achieve further health and fitness benefits. Aerobics and running are examples of vigorous activity.
Getting started
Planning is essential. To increase movement, start by looking at daily activity as a long-term investment in your health. Write a plan and put it where you will see it every day, like on the mirror, fridge or in your car.
Points to remember
- Think of movement as an opportunity to be active, not an inconvenience
- Be active every day in as many ways as you can
- Aim for at least 30 minutes of moderate intensity physical activity on most, preferably all, days
- If possible, include regular, vigorous activity for extra health and fitness
|
Be realistic. Start by inserting small amounts of activity into your schedule, then increase your time and pace gradually as you become fitter. This is essential to ensure you enjoy the activity and therefore keep doing it for longer.
Ideas for
getting
active |
At home
- Vacuuming
- Gardening
- General tidying
- Playing with children or grandchildren
|
At work
- Walk during lunch break
- Get up and speak to people instead of email/phone
- Use the stairs
|
Out and about
- Get off public transport a stop or two early and walk
- Walk to the local shops to get milk/newspaper
- Walk the dog
|
Setting goals
Set some short and long-term goals for yourself. A short-term goal might be to build up to a brisk 30 minute walk every day for a week. A longerterm goal, something you work slowly towards, might be to participate in a fun run, go bushwalking or lose some weight. Reward yourself when you achieve your goals. An incentive may help you keep going on a day when you aren’t feeling motivated. Try setting goals using a pedometer. Aim for 1,000 extra steps every few days until you reach 8,000 to 10,000 steps per day.
No more excuses
Starting a physical activity plan is the easy part – sticking to it is more difficult. Here are a few ways of overcoming some common barriers.
I don’t have time
Schedule activity into your daily routine. Get up earlier or walk during your lunch break. If you can’t find half an hour then try for three 10 minute sessions. If you drive to work, park 10 minutes walk away.
I’m too tired
Physical activity actually helps to improve your energy levels and can help you sleep better as well. Start small and slowly build up as your energy levels increase.
I’m too old
It’s never too late to benefit from the positive health effects of physical activity. If you are worried, speak to your doctor about what activities would best suit you.
I can’t afford it
The amount of free activities to improve your fitness is only restricted by your imagination. Walking, dancing to your favourite music, or having sex are just a few examples of budget-friendly activities.
I’m not well
If you have a pre-existing condition it may be more difficult for you to become physically active; however it can be of great benefit to your overall health and wellbeing. Ask your health practitioner what activities would be of benefit to you.
Walking
Walking is one of the most popular and achievable forms of physical activity. “Surveys show that women prefer walking over all other activities and when they walk with friends they walk longer and report walking is more enjoyable,” says dietitian Cate Lombard. “Set a time and place to meet each week – rain, hail or shine – and make the effort to turn up. Group activities are more social and you can encourage each other to keep going.”
Top 10 tips for getting active
1. Plan ahead Schedule physical activity into your daily routine and stick to it! A commitment to being active needs to be long-term, and should become a normal part of your everyday lifestyle. If time is limited, try getting up earlier or walking during your lunch break. |
2. EquipmentYou do not need expensive equipment to begin exercising. Start with a good pair of training shoes and comfortable clothes. Take a water bottle and don’t forget to wear sunscreen and a hat in summer. |
3. Get supportYou are more likely to succeed if you have the support and encouragement of family or friends. Group activities are a great way of staying motivated and a good opportunity to get involved in your local community. |
4. Choose an activity that is right for youWhen choosing a new activity, take time to consider what would best suit you. Think about convenience, budget, pre-existing medical conditions and whether or not you will enjoy the activity. You wouldn’t take up waterskiing if you couldn’t afford it, had to travel for hours and don’t like getting wet! |
5. Be creativeTry something different – let your imagination run wild. Vary the places you go walking or try line dancing or water aerobics - there’s bound to be something out there that’s perfect for you. |
6. Reject excusesWe can all think up excuses for not being more active. Don’t let these barriers stand in the way of a happier, healthier you. Think positive, plan ahead and always keep the benefits in mind. |
7. Set goalsSet both short and long-term goals so you have something to work towards. Be realistic – you won’t be able to run a marathon in two weeks time; but you might be able to walk every day for a week. Keep track of your achievements. |
8. Reward yourselfIt’s important to reward yourself when you achieve your goals. Having an added incentive can also help you to keep going when you don’t feel motivated. A reward could be anything from buying your favourite magazine, getting a manicure or going away for the weekend. |
9. Listen to your bodyExercising is not about ‘no pain, no gain’. If an activity causes you pain either slow down or stop altogether. Pain is a sign that something might be wrong. If you are worried, see your health practitioner before continuing. |
10. Have funEnjoyment is essential for maintaining a long-term commitment to being more physically active. Be selective in the activities that you choose, get involved in group activities and stay positive – you’re worth the effort. |
Resources
Go for your life
www.goforyourlife.vic.gov.au
Healthy Active
www.healthyactive.gov.au
Heart Foundation Walking
www.heartfoundation.org.au/walking
Kinect Australia
www.kinectaustralia.org.au
Council on the Ageing
www.cota.org.au
© 2008 The Jean Hailes Foundation for Women's Health
Apart from fair dealing for the purposes of private study, research, criticism or review, as permitted under copyright legislation, no part may be reproduced or reused for any commercial purposes.
Content Updated May 31, 2008
|
