Activities

Physical Activity

Taking physical activity usually benefits most people. However if you have, or think you may have a health condition that may be affected by participating in physical activity it is always wise to talk to your doctor before starting.

The National Heart Foundation physical activity recommendation for adults of all ages is 30 minutes of moderate activity on five or more days of the week. This is preferable to more vigorous activity done less frequently. The good news is that you don’t have to do the 30 minutes all in one go – why not try just 10-minute blocks three times a day to begin with.

There are different types of physical activity to choose from to suit your needs:

Walking with a friend or your dog and swimming are ideal ways of becomming more active and can be done at your own pace.
Household tasks such as washing the car, cleaning windows, gardening, or vacuuming are all good ways to get started.
Group and sporting activities - such as group exercise, Tai Chi, balance programs, Lifeball and golf can all help improve strength, balance, flexibility and mobility. These activities are great ways of being more active in a fun, social environment.
If you prefer to exercise on your own there are many good exercise books and programs to choose from.

Walking

Walking is the easiest way to get active and is a great way to imrove your general fitness. In particular, walking helps to build up your stamina and strengthen your leg muscles. Walking is an ideal way to explore the countryside or discover the parks, beaches and other places of interest in your area. People of all ages can enjoy walking. It is a great way for families to have fun and get fit together, many older people also find it helps them to keep active and mobile.

If you would like to walk with a group or join a club, the NSW Department of Tourism, Sport and Recreation have a Walking for Pleasure program. The NSW Heart Foundation also offers lots of useful information and ideas about walking programs.

You may also access information from your local Community Health Centre, Neighbourhood Centre or Library.

Tai Chi

What is Tai Chi?
Tai Chi is known as one of the most effective exercises for health and is practiced throughout the world. It consists of fluid, gentle and graceful, circular movements, relaxed and slow in pace. Breathing is deepened and slowed, aiding visual and mental concentration.

What are the benefits of Tai Chi?
The techniques used in Tai Chi help strengthen and mobilise all joints and muscles, improve balance and coordination, physical fitness and mental relaxation. Tai Chi helps integrate the mind and body, allowing for total harmony.

Who is Tai Chi suitable for?
Tai Chi is suitable for people of all ages. In a recent study in Sydney, a 16 week Tai Chi program reduced falls by 30%

To find out where your nearest Tai Chi group is please contact Community Health Education Groups (CHEGS) on 02 6620 7523 or your local Adult Community Education.

Group Exercise

What is group exercise?
As the name suggests this form of exercise involves a number of people who exercise together and usually requires a trained leader who plans and coordinates a set of exercises appropriate for the group. The exercise program offers many benefits including improved muscle strength, flexibility, balance and heart and lung functions.

Many people enjoy this type of activity for its fun and social atmosphere.

Where can I find a group close to where I live?
For more information and a list of available groups contact Community Health Education Groups on 02 6620 7523 or your local Adult Community Education.

Help from your GP

All doctors and other health practitioners are encouraged to provide advice and information to their patients regarding physical activity. Some GPs are involved in referring/recommending their patients to appropriate physical activity programs within local areas. Your doctor or practice nurse can help you begin or continue a physical activity program that suits your personal needs by:

Ensuring it is safe for you to increase your physical activity.
Recommending the level and type of physical activity that suits your current needs.
Recommending or referring you to suitable local activities you may like to try.
Supporting you in your long-term goal in maintaining an active healthy lifestyle.

Health Checks
If you are over 75 years of age, you will be eligible for a health check through the Enhanced Primary Care scheme. Your GP will use this assessment to advise you about your physical activity needs and appropriate activity available in your area. Ask your GP for more information about having an assessment.