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Healthy Active Whitsunday Region Project is providing free or low-cost activities to help you...stay tuned for more activities. | |
| Walk More Whitsundays | |
| 10,000 Steps A free health promotion program that encourages the use of step-counting pedometers to monitor your daily physical activity levels. | |
| Heart Foundation Walking Free community-based walking groups, led by volunteer Walk Organisers. It makes being active easy, even for those not used to being active. | |
| Beat It A moderate intensity physical activity program suitable for people with or at risk of diabetes, heart disease, obesity and metabolic syndrome. | |
| Lift for Life A strength training program designed specifically for people with Type 2 diabetes. | |
| Heartmoves Heart Foundation Heartmoves is a gentle physical activity program suitable for anyone who hasn't done any exercise in a while. See attached flyer for details on your local program. | |
| Aust Cycle Australian leader in providing cycling training for all people who want to ride bikes for recreation and transport. |
How much physical activity?
Adults should do at least 30 minutes of moderate physical activity on most days of the week. Periods of activity of 10 minutes can be good for you when they add up to 30 minutes on most days of the week. If you are just starting out, as little as 10 minutes helps! There are lots of ways to move for 10 minutes – a walk around the block, or to the corner shop. Finding an activity you enjoy makes it much easier for you to make physical activity a regular part of your day.
Children need at least 60 minutes and up to several hours of physical activity every day. As for adults, this time can add up across the day as sport and play, or active transport (walking to a destination). Try to keep your screen-based entertainment (TV, video games, movies and computers) to less than 2 hours a day. Why not have a family TV-free day each week!
What type of physical activity?
Moderate activities help to keep your heart, lungs and blood vessels healthy. You should aim to do 30 minutes of activity from this group on most days. This can be in three lots of 10 minutes or two lots of 15 minutes. These activities increase your heart rate, but they don’t necessarily make you puff.
Examples include:
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Vigorous activities make you “huff and puff”; where talking in full sentences between breaths is difficult. Remember though that you don’t have to exercise to the point of collapse in order to get health benefits. Start out by making small changes, and as you get used to them, gradually add more changes or activities before increasing intensity.
Examples include:
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| Note: If you are pregnant, have been previously inactive, or suffer from any medical conditions it is recommended that you seek medical advice before commencing vigorous activity. |
Strength activities help your muscles and bones stay strong. Make a time to do specific strength exercises two or three times a week, and build some of them into your everyday activities.
Examples include:
- Weight, strength or resistance training
- Lifting and carrying (eg. groceries or small children)
- Climbing stairs (instead of taking the lift or escalator)
- Moderate yard work (eg. digging and shifting soil)
Flexibility activities help you to move more easily. They include gentle reaching, bending and stretching. Try to do some form of stretching every day.
Examples include:
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Balance activities improve your balance and help to prevent falls. Make a specific time each day to do these exercises, or fit them in whenever you can.
Examples include:
- Tai Chi
- Pilates
- Yoga
Getting started
Choose a time
Think of the times that suit you to be active. If you are too tired when you get home at night, perhaps some activity at lunchtime is better for you? (Remember your hat, sunscreen and water if you’re going out in the sun). Or if evenings suit you best, maybe you could make that the time to go for a walk with a friend, a swim in the local pool or a visit to your local leisure centre?
Make small changes to your daily routine. For example, take your comfortable shoes, hat and water bottle and be prepared to:
- Go for a short walk at lunchtime
- Park the car and walk the rest of the way to work (don’t forget to leave home a little earlier!)
- Take the stairs instead of a lift or the escalator
Choose your activities
Being more active can also mean spending more time on things you already do - like gardening or taking the dog for a walk. Try different things. Remember to enjoy what you’re doing, so try the many options to choose from.
Set some goals
Start with short-term goals. They are a great way to move towards being more active. For instance, set the goal of going for a walk three times a week. Even if you only walk for 10 minutes each time, you have met your goal. Next week you might aim to walk for 15 minutes each time, or you might aim to walk more often.
Being active safely
Start slowly, increase gradually
Start out slowly and allow your body to warm up. Do some basic stretching and build your activity sessions up over weeks not days. Take some time after your activity to do some gentle stretching of the muscles you’ve used. Hold the stretches for 10–20 seconds and repeat each stretch 2–3 times. This will help to avoid muscle soreness.
Wear comfortable clothes
Wear loose clothes and comfortable shoes. This will make your activity safer and more enjoyable. For specific foot problems and further advice on footwear, contact your local podiatrist.
Be sun safe
Wear sun protective clothing, hat, sunglasses and sunscreen when out in the sun. Avoid the sun in the hottest part of the day.
Drink enough water
Remember to drink lots of water before, during and after your activity (don’t wait until you feel thirsty or start sweating).
