Flinders Island is well on its way to being a healthier island. With more people everyday saying “its time to get rid of the bulge”, We here some tips from Maree our local nurse, Â to keep you motivated!
Think of movement as an opp0rtunity not an inconvenience. Make it fun! Choose activities you will enjoy, do it with someone else if you can. Join a walking group or other activity group. Activity can be diverse as walking, jogging, swimming, dancing, cycling, aerobics, “sit and be fit” classes. For older Australians include activities that also promote strengthening of your bones and muscles, flexibility and coordination skills. It helps prevent osteoporosis and the chance of falls.
Be active every day in as many ways as you can. Make a habit of walking or cycling instead of using the car. Park further away so you walk to where you want to go. Take the stairs instead of the lift. Get out and play with your kids and grand kids – kick a ball, go for a walk, jump on the trampoline!! Walk the dog. Go for a bike ride. Jog on the spot while waiting for the kettle to boil. Get into the garden, move the lawns. At work or school – go for a walk on your lunch break-it clears your head and makes you feel refreshed and fell more productive. Park further away. get up and walk around the room or down the corridor every hour.
Put together at least 30min of moderate activity most preferably all days. Moderate activity will raise your heart rate and rate of breathing slightly. You will still be able to hold a conversation while doing your activity, you may like to do a brisk walk, kick a football, walk your of your neighbour’s dog. You don’t have to do it all at once. You need 10 minutes at a time to get any benefits so 3 lots of 10 minutes is fine. Build up gradually to increase fitness and avoid injury risks activity.
If you ca, also enjoy regular vigorous activity. This does not replace Steps 1-3, just adds an extra level. Vigorous activity will make you “huff and puff” and you will find it difficult to speak between breaths. Activities may be sport like netball, aerobics, running, football, squash, fast walking or cycling.
Extra tips
Set a start date and stick to it. This is often the hardest part. Don’t get discouraged if you don’t see or feel immediate benefits. It takes a little time if it is to last. If you slip up or get slack – don’t worry, get back to it. Enlist the support of family and friends in your decision to get more active. They can encourage you. When you’ve reached a realistic, short term goal – treat yourself with a long relaxing bath, massage, time out with a friend or good book.
Guidelines for children
Age 0-5; Active every day.
5-12: 60min per day of moderate vigorous activity
12-18: 60 min per day of moderate activity (remember it can be broken up into smaller 10-15 minutes blocks
Guide lines for weight loss
At least 60 minutes of moderate intensity activity and not exceed you kilojoule requirement’s (eating too much)
Good webistes – “how do you measure up?” , “Healthy active” , many others
Tags: active flinders island, Flinders Island, health, health flinders island, healthier eating, healthier flinders island, maintaining health flinders island, motivated flinders island
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