Adults

Becoming active can easily be incorporated into your everyday life. Remember to follow the 4 Physical Activity Guidelines for adults:

• 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, preferably all, days
• if you can, also enjoy some regular, vigorous exercise for extra health and fitness

Below are just some ideas that will help you get on the right path to becoming active.

At Work

• take the stairs instead of the lift
• go for a walk at lunch time
• get off the bus, train or tram one stop early and walk the rest of the way
• park the car 15 minutes away and walk the rest of the way
• get together with some workmates and form a sports team

At Home

• limit time in front of the TV or computer
• jobs like cleaning and gardening still count
• have fun with your children - go to a park or playground and be active
• walk or cycle to the shops
• take the dog for a walk

• be active with friends - go for a regular walk and finish at a cafe
• have a go at something you've always wanted to try - golf, dancing, netball or volleyball
• plan active outings for the family such as swimming or bush walking
• join a gym or leisure centre
• try a Yoga, Tai Chi or Pilates class

Remember to

• start slowly and remember to warm up before exercising
• gradually increase your physical activity level
• wear comfortable flat soled shoes

And consult your doctor before you start if you have any health concerns or you've been inactive for some time.

Getting and staying motivated

To stay motivated it's important you find an activity that you enjoy and that matches your level of fitness. Also, try to:

• vary your activities so you develop new interests
• set a physical activity goal and work towards it
• make your goals realistic - start with small goals and then build up slowly
• involve a friend, it's more fun and can help keep you motivated

back to top

Mature Age

If you're over 50, there are many considerations that you need to face when beginning, or continuing, an active lifestyle.

The 50-plus adult's physical capabilities and chronic diseases make your individual needs different than those of a younger person.

Too often people jump into exercise or try to do what they did 20 years ago, injuring themselves in the process!

To encourage older adults to be active and minimise the risk of injury, here are some simple tips:

Get a checkup
Its is a good idea to meet with your healthcare provider to see whether you'll need to consider any special modifications before starting an exercise program.

Know your options
Before starting any program, examine your options. Select activities you know you will enjoy. Some individuals like to go to a gym and do a structured workout, while others enjoy a neighbourhood walking club.

Determine your participation style
Would you prefer taking a class or going solo? Are you a morning or night person? Does indoor fitness appeal to you, or would you prefer to play outside? Could you dedicate large blocks of time to physical activity or could you fit only shorter, more frequent intervals into your schedule? Be realistic about how you participate.

Start slowly
Many people are eager to get started and sometimes overdo it, which usually makes them sore and can make them want to stop. Start out slowly and gradually increase your level of activity.

Make a date
Find a buddy to exercise with you and keep you motivated. Whether it's a friend to walk with in your neighbourhood or a personal trainer in a gym, that appointment makes it more likely you'll do the walk or workout.

Set specific short- and long-term goals
Make goals as specific as possible. For example, On Monday, Wednesday and Friday, I will do a brisk, 10-minute walk in the morning before my shower, at lunch time and after dinner. Being specific means you are planning for activity in your day and making it a priority. Long-term goals are also important. Is there an activity you would like to do that you feel physically incapable of at the moment, but may be able to do with a little effort? Set a long-term goal to help you do it.

Make a list
List the benefits you expect from your physical activity program, then make sure these are realistic and reasonable. Try to make the benefits about things you can control, rather than an outcome (such as weight).

Invest in your health
Do you want to spend money on joining a program? Or would you prefer to develop a program you can do for little cost? Both options are available.

Do your own house and garden work - it all counts!

Create a support network
Tell friends and family about your new goals and ask for their support and encouragement. Involving others often helps us to keep our commitments.

Know your challenges
List things that keep you from being active and come up with a solution for each. Recognise that challenges can be overcome.

Wear the right shoes
Foot comfort and support is important for all impact physical activities. If you have arthritis, diabetes or orthopedic problems, you can remain physically active with the help of appropriate shoes.

Participate in events
Once you're more physically active, set a goal to participate in an event such as a fun run/walk or Master's sport. Ask a friend to be your exercise and event partner.

If it hurts, don't do it
Work around pain, not through it.

Do some balance exercises, as well as strength exercises

Make your car work for you
Park at the outer edges of the grocery store parking lot, rather than looking for the space closest to the door. Walk up the first flight of stairs in a high-rise, rather than waiting for the elevator. Add another floor every week. Walk to the grocery store or other services when possible.

Reward yourself
Once you've reached your goal, treat yourself to something that reminds you what a good job you've done and encourages you to continue. Make it something that feeds your spirit, but is not necessarily food or an expensive purchase.

Don't quit
Like brushing your teeth, make exercise part of your daily life.

*Information kindly supplied by the ICAA website http://www.icaa.cc (opens new window)

back to top

People with a disability benefit from physical activity
Everyone, including people with disabilities should engage in regular physical activity. People with disabilities, however, often face barriers to participation.

Statistics show that only a small percentage of the 19 per cent of people with disabilities participate in regular physical activity.

One of the keys to increasing participation lies in educating the community and people with disabilities about the opportunities available to participate in physical activity.

When people with disabilities stay physically fit, they accrue the same health benefits enjoyed by others and, at the same time, reduce their risks for developing additional health problems.

Physical activity for people with a disability can be either structured or unstructured. Unstructured physical activity includes general mobility and play, and can happen at home, in the backyard, at school or at the playground or local oval or park.

Adapted equipment to assist people with a disability participate in physical activity is available.

When a person has a disability, being physically fit can help him or her perform activities of daily living more easily.

Being physically active gives those with a disability the chance to perform activities in daily life, which results in benefits such as:

• improved stamina, muscle strength and motor abilities, 
• increased self-esteem and quality of life and
• the opportunity to interact with friends, siblings and family.

Many of these suggestions are applicable to all people, whether or not they have a disability. Everyone who exercises should warm up, cool down and be careful to not overwork joints and muscles.

Helping someone with a disability
There are no hard and fast rules when assisting people with a disability to participate in physical activity. The most important thing is to listen to the individual's needs and not to pre-judge their requirements.

back to top

Children

Children love to be active. Making physical activity a part of their daily routine is not only fun, but also healthy.

Physical activity is important for healthy growth and development. By encouraging children to be active when they are young also establishes a routine that could stay with them throughout their life.

Did you know?
Children should be physically active for at least 60 minutes a day and spend no more than 2 hours a day surfing the net, watching TV or playing video games.

There are plenty of ways to be active, here are some ideas to get your children started.

be active together. Quality time isn't time in front of the TV, or eating takeaway food in the car. Plan some trips. Picnics are great at the park or the beach. Being active together will improve personal relationships and get your family communicating better.

Encourage both moderate and vigorous activities every day. As a family, aim to do a range of different activities that helps children develop healthy bones, muscles and joints. Do more moderate exercise like brisk walking and vigorous activities that make everyone 'huff and puff'. A game of footy in the backyard will get the blood flowing!

Get active any way you can. Children love it when mum and dad join in their games. Throw a frisbee or ball together, fly a kite or play hop-scotch. Stay active by walking the children to school or riding your bike with them.

Become a team player. Team games are great fun. Play football, basketball, netball, tennis or soccer by joining a club, or just play team games with friends in the neighbourhood.

Take up active recreation at every opportunity. Enrol children in dance classes. Or, for that matter, enrol yourself! The tango can give you quite a workout. Enjoy rollerskating, take up swimming, go for a gentle run or a good walk.

Get into physical education. The importance of physical education for children shouldn't be underestimated. All children deserve the opportunity to learn new skills to be active for life. Try a range of activities that call for different skills, like catching, throwing, balance and coordination.

Reduce inactive leisure time. Limit television viewing, cut down on video games and reduce time surfing the net.

Get the family involved in local activities. Encourage more social involvement by joining after school clubs and taking part in community events.

Be a good role model for your kids. If an active lifestyle is part of your life, you're much more likely to pass similar good habits to your children.

Explore ways to be an active family. Explore a national park, go bushwalking, hike and camp in the hills, take a walking tour of the city, bike ride together and play with your children.

Lock up your car. Leave the car at home for short journeys like the school run and trips to the shops - take a bike ride, go rollerblading or walk there instead.

Support your children's choice of activities. Some children go for organised sports such as netball and basketball. Other children prefer less structured activities like bike riding. Whatever their choice, praise them for their efforts.

back to top