Physical activity tips (1) - think active

Around seven million Australians are overweight or obese. Obesity increases the risk of chronic and potentially lethal diseases such as high blood pressure, stroke, diabetes and heart disease.

The bad news is there are no miracle cures or quick fixes. The good news is that you can prevent most of these conditions through healthy eating and regular exercise. If you are at an unhealthy weight or have real difficulty losing weight, don’t lose heart. Research tells us that increasing your activity levels can have health benefits, even without significant weight loss.

Think about the benefits
Don’t get left on the couch. Around 43 per cent of Victorians aren’t active enough and put themselves at greater risk of illness and premature death. There are lots of good reasons to be active:

• Burn up kilojoules – any physical activity brings benefits. Light exercise, such as a game of golf or a leisurely stroll, burns around 17kJ (kilojoules) per minute. Moderate intensity exercise, such as swimming, jogging or aquaerobics, burns around 30kJ a minute. And vigorous activities like cycling, running and skipping burn up to 42kJ a minute.
• Improve your health – as little as 30 minutes of moderate activity every day will help improve your bones and muscles, reduce the risk of illness and disability, and give you more energy.
• Reduce stress – a balanced lifestyle can help you manage stress. Exercising can cheer you up by releasing endogenous opiates, or ‘feel good’ chemicals, in your brain. A brisk walk can help you clear your mind.
• Make new friends – being active is also a great way to meet people and, believe it or not, it can be fun!

• Look ahead – make the commitment to a healthier life.
• Set realistic goals – set a goal you can achieve. Aim to lose a few kilos and keep them off, then progress steadily and safely.
• Change habits in stages – don’t burst out of the blocks only to fade away. Gradually increase the amount of activity you do each day.
• Don’t weigh yourself every day – this is a certain path to frustration. Your weight can fluctuate daily – weigh yourself once a week.
• Get advice – talk to your doctor about a healthy weight range and a safe and effective exercise program.

• Your doctor
• Your local community health centre
• ‘Go for your life’ Infoline Tel. 1300 739 899
• Heartline Tel. 1300 36 27 87
• The Mental Health Foundation of Victoria Tel. (03) 9427 0406
• Better Health Channel Activity finder

• Obesity is a factor in several chronic diseases.
• Obesity can be prevented through healthy eating and exercise.
• As little as 30 minutes of moderate activity every day will help reduce the risk of illness and disability, and give you more energy.

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