Choose Health - Be Active!
Why is physical activity so important?
Acknowledgments:
This module has been developed by DVA National Health Promotion, using material from Choose Health - Be Active booklet developed in partnership with Sports Medicine Australia, Prof Wendy Brown (Queensland Uni) and Department of Health and Ageing.
Today's technology has reduced much of the day-to-day physical activity we took for granted years ago. Cars have reduced our need to walk, machines do our work and home entertainment like television keep us off our feet for long periods. Although making life easier, our increasing use of labour-saving devices and new technology has brought with it an increase in our waistlines and other health problems.
Most people are aware of the health benefits of regular exercise, however, still nearly half of the Australian population does less than the recommended goal of 30 minutes of moderate physical activity on most days of the week.
How can we change that?
Why is Physical Activity so important?
It makes you look and feel better!
- Gives you more energy
- Helps you sleep better
- Helps you to relax
- Helps you to meet people and make new friends
- Increases sensual awareness and enjoyment
- It can actually be lots of fun!
It is good for your mind!
- Reduces stress and anxiety
- Improves concentration and can reduce the risk of dementia
- Improves self-confidence and sense of well being
- Lifts your mood and reduces feelings of sadness.
It is good for your body!
- Helps to control weight (and reduce body fat), blood pressure, cholesterol, diabetes and bone and joint problems (eg. arthritis)
- Reduces risk of heart disease, stroke and some cancers
- Helps to manage pain
- Helps to maintain and increase joint movement
- Helps to prevent falls and injury.
Activity may not add years to your life but it will add life to your years!
If physical activity is so important, why don't we all do it regularly
Think you don't have time?
Try making exercise a priority, set a routine and take every chance you can to be active (walk to the shop for the paper, walk an extra bus stop, park in the furtherest car park not the closest! Do some exercises while watching TV).
Feel too tried?
Believe it or not, by being active you will actually feel less tired and achieve more in your day. Often, if you have all day to do one thing, it can take that long, but after some exercise, the heart is pumping faster and you will be ready to 'get up and go'!
Already have a long-term illness?
Chronic health conditions like arthritis, heart disease and asthma can make exercise more of a challenge, but talk to your doctor or physiotherapist about appropriate exercise for you. Most health problems can be helped by activity. Exercise can assist you manage pain, get stiff joints moving, and breath easier. There are even different chair based activities you can do if moving around is a big problem.
Worried about getting injured?
Walking and swimming are low impact exercises unlikely to cause injury. If you can't swim, try a gentle exercise class at the local pool. Great to try in winter in a nice indoor heated pool!
Money tight?
Loads of free opportunities exist - walk to buy the daily newspaper, get off the bus a stop earlier and walk the rest of the way - in fact walk anywhere! You don't need special shoes just comfortable ones.
Find it hard to get motivated by yourself?
Often a problem, so turn it around and make it an excuse to spend time with friends, family or neighbours. Ask them to join you in your walks, a game of tennis or golf. Join any exercise group, class, sporting club or local gym. You will find lots of other singles only too willing to encourage you, in return for your support.
Weather too hot, too cold, raining?
Think 'just a walkin'in the rain', they didn't sing about it for nothing, it is actually very pleasant armed with an umbrella. Rug up against the cold with a coat, hat and gloves, you will be amazed how much warmer you feel on return home. Beat the heat by going out early, or exercise indoors in air-conditioning. Shopping centres offer a great free opportunity for a long walk in a cool climate or snug over winter!
Think this exercise thing is only for the young?
Think again, you are NEVER TOO OLD - ask any of those veteran athletes in the Masters games how good they feel. Sure some are amazing, racing bikes at 82 or running the 200m at 90, but you too can move more. Grasp every opportunity you can to add some physical activity to your day. Try strength training exercises, the frailer you are the more you have to gain!
Transport an issue?
Be active around your home (include lots of walks in the area or appreciate your stairs as an exercise opportunity) or ask a friend to drive you somewhere. Community transport offers an option for those without cars or the ability to drive.
Afraid you'll wear out?
Inactivity is really the killer - our bodies were made to move! Muscles, joints and bones all improve with movement and weighted exercises.
Brings back memories of military PT?
You don't have to hurt or do loads of repetitions to gain health benefits - choose an activity you actually enjoy.
Just move any way you enjoy!
Never been the sporty type?
Activity doesn't have to be 'sport' - try gardening, dancing or any exercise to music. Conductors use heaps of energy every concert!