Physical Activity
Why is physical activity important?
Keeping fit and being active is the key to getting the most out of life, whatever age you are. Physical activity can help prevent some illnesses and reduce the risk of heart disease, type II diabetes, osteoporosis, colon cancer, obesity and being injured in a fall. Gentle exercise can also help reduce stress, alleviate depression and anxiety, enhance mental well-being and provide a great opportunity to enjoy activities with family and friends.
Physical inactivity is now recognised as a key health issue, and is the second most important risk factor, after tobacco use, that contributes to the burden of disease, morbidity and mortality in Australia. It is a seriopus public health problem that is associated with health outcomes such as cardiovascular disease, diabetes, some cancers and falls in older people.
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.
National Physical Activity Guidelines
The National Physical Activity Guidelines for Australians are to:
- Think of movement as an opportunity, not an inconvenience.
- Be active every day in as many ways as you can.
- Put together at least 30 minutes of moderate intensity physical activity on most, if not all days of the week.
- If you can also enjoy some vigorous exercise for extra health and fitness. (Source; Department of Health and Aged Care 1999).
These recommendations for specific age groups are intended to identify the minimum level of physical activity required for good health.
There are many opportunities to be more active in everyday life, like walking to work or school, parking the car further from the shops, taking the stairs instead of the lift, spending more time in the garden, or walking the dog.
Department of Sport and Recreation is part of the NSW Department of the Arts, Sport and Recreation which is an agency within the NSW Government, Australia. This department provides and facilitates sport and recreation services to adults and children of NSW.
Physical Activity Programs for Adults
WALKING
Walking is the easiest way to get active and is a great way to improve 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. The 10,000 Steps Walking program gives information to promote a walking program to all age groups.
If you would like to walk with a group or join a club, contact the NSW Heart Foundation or phone the National Heart Foundation Walking Group Line on 1300 36 27 87.
CYCLING
Cycling is a great activity in which individuals, families and groups can participate. It is beneficial for the environment and for the health of the individuals. Incorporating cycling into your daily routine is a great way to increase physical activity, furthermore it allows you to avoid traffic congestion and arrive were you are going refreshed and energised.
For more information on strategies to encourage cycling in the workplace refer to the RTA cycle to work or Bicycle NSW websites.
LIFEBALL
Lifeball is a fun team game intended for everyone - no matter what stage of life they are in. Its a thinking game designed to improve skill and fitness and encourages physical movement and teamwork in a fun relaxed atmosphere. The game is played at a walking pace and utilises basic ball skills such as passing, throwing, catching, and shooting goals.
Where can I find a Lifeball group near me?
WHERE | CONTACT |
Alstonville - Leisure & Entertainment Centre | 0266 283533 |
Ballina - Richmond Room, Council Building | 0266 813667 |
Banora Point - Salvation Army Centre | 0755 245081 |
Coffs Harbour - Sportz Central | 0266 512501 |
Murwillumbah - Seventh Day Adventist Church | 0266 725629 |
Port Macquarie - PCYC | 0265 843712 |
CHEGS
Community Health Education Groups (CHEGS) offers exercise and weight management programs run by trained and accredited fitness leaders who plan and coordinate a sets of exercises appropriate for different groups. 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.
ACTIVE AND OLDER
Active and Older is a group of volunteers that provide information about physical activity opportunities available in the Hastings area. The Active and Older booklet provides a list of activities within the Hastings area.
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. However, it is wise to talk to your doctor before starting any exercise program.
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.
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.
HEALTH CHECKS
If you are over 75 years of age (45+ if you are Aboriginal), 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.
HEALING
Healthy Eating Activities and Lifestyles for Indigenous Groups. This pilot program has been designed to provide realistic and practical information for women facing social, emotional and financial difficulties and to support these women in their decision to take control of their lives, making positive lifestyle changes.
SASI (Stay Active Stay Independent)
For more information on healthy ageing visit the North Coast Area Health Service Stay Active Stay Independent website which is aimed at people 60 years and over who would like to stay more physically active.
Physical Activity Programs for Children
Children love to be active and making physical activity a part of their daily routine is not only fun but also healthy. Encouraging children to be active when they are young also establishes a routine that could stay with them throughout their lives. Children need at least 60 minutes (and up to several hours) of moderate to vigorous physical activity every day. Also children should not spend more than two hours a day using electronic media for entertainment (e.g. computer games, TV, Internet), particularly during daylight hours.
Parents and family can help kids by being a good active role model, supporting active play, encouraging and supporting walking and cycling to school, and negotiating time limits on screen based activities. The Active Play Guides may also help with some suggestions for kids sport and other activities.
Building a Healthy Active Australia has practical information and up-dates, news for families, parents, teenagers, children and their carers, particularly for children and adolescents and active living.
ACTIVE PLAY GUIDES
The Kids Active Play Guides are a list of physical activity options for primary school aged children in major North Coast areas. Parents should consider the Checklist for Parents & Carers - QLD Sport & Recreation when choosing a program for their children. This guide can be used in conjunction with the Active Kids Are Healthy Kids - Department of Health & Ageing pamphlet. Current activities and contact information for programs on the North Coast.
Alstonville & Ballina
Bellingen & Dorrigo
Byron Shire
Casino & Kyogle
Coffs Harbour, Sawtell, Woolgoolga & Nambucca
Evans Head, Woodburn & Coraki
Grafton, Yamba & Maclean
Kingscliffe & Murwillumbah
Lismore
Macleay Valley
Port Macquarie & Wauchope
Tweed Heads
Limitations Note: All of the ACTIVITIES in this handout "Kids Active Play Guides" operate independently of the NCAHS. The NCAHS will not be held responsible for events occurring within the independently operated activities. This guide is a directory containing an alphabetical listing of details of sport and recreation facilities and/or providers. However, NCAHS does not warrant or represent that the directory is free from errors or omissions, that the qualifications claimed by subscribing organisation are valid or that the published address of any subscribing organisation is the address at which a telephone call directed to the subscribing organisation is answered.
CHILDREN'S PHYSICAL ACTIVITY PROGRAMS
Programs have also been developed for preschools and schools to encourage physical activity amongst children.