Are you doing enough by fjzhxb



Are you doing enough?

Are you doing enough?
ADULTS: According to the National Physical Activity Guidelines, adults should
put together at least 30 minutes of moderate intensity, physical activity on most, but preferably all, days. In addition, if you can, do some regular, vigorous exercise for extra health and fitness! You can accumulate your 30 minutes (or more) of exercise throughout the day by combining a few shorter sessions of activity of around 10-15 minutes each. Moderate-intensity activity causes a slight, but noticeable, increase in your breathing and heart rate. Examples include brisk walking, mowing the lawn and gardening.

be active in South Australia
Just Walk It Physical Activity in Karoonda Handcycling Getting Stronger with Age Bike Ed Womad Finds 30 Trails Research Duke of Ed Award Fundamental Movement Skills 2005 be active Tour Frisbee Fever Diabetes

YOUNGER PEOPLE: For those between 5 and 18 years of age, the amount

of exercise required to keep healthy is at least 60 minutes of moderate to vigorous, physical activity every day. Vigorous activities are those that make you ‘huff and puff’ and include running, football, netball, soccer and swimming laps of a pool.

Autumn Tips Forum info

Welcome to the first edition of the be active newsletter for 2005! The stories and articles within tell of just some of the many events, fun ideas and initiatives in the area of physical activity throughout the State. These stories remind us that the be active message is about helping South Australians of all ages to become involved, energised and live life to the full! Behind the scenes, the State Physical Activity Council continues to work with the Minister’s Forum to ‘activate’ our Physical Activity Strategy to help make South Australia truly a ‘State of Activity’! The challenge of overcoming ‘physical inactivity’ is still huge. The Council believes however, that with the commitment of, and input from, State and Local Government, as well as the corporate and community sectors, we can, and will, rise to meet it. Enjoy being active and pass the message on!
Pauline Brooks OAM, Deputy Chair

Physical Activity Council

be active is the South Australian message to encourage and support lifelong involvement in physical activity by more South Australians.

be active
Just Walk It !
The City of Tea Tree Gully, in conjunction with the Heart Foundation, has recently adopted the ‘Just Walk It’ communitybased walking program. The program, sponsored by South Australian Rotary Clubs, aims to increase the community’s participation in regular and enjoyable physical activity.

• Employ a fitness instructor; • Purchase specialised equipment with a focus on keeping older people in the community more active; and • Set up twilight tennis and netball competitions focusing on participation and fun. The project highlights the way in which clubs in local communities can work together to provide new and varied opportunities for people to stay active and healthy in a safe, and less competitive environment. For more information, contact Maurice Wilcox on (08) 8535 6833.

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Volunteer walk organisers lead their own small walking group around their local area. Currently there are 26 walking groups within the City of Tea Tree Gully, and over 200 individuals have registered their interest in the program. These groups are walking within eight different suburbs in the city, with session times varying from morning, afternoon and evening. The program is proving a resounding success, with many more groups expected to be formed over the following months. For more information about ‘Just Walk It’ in Tea Tree Gully, contact Lisa Will on 8397 7442. If you are interested in starting ‘Just Walk It’ in your area, contact Michelle Wilson at the Heart Foundation on 8224 2826.


Handcycling is an activity suitable for a wide range of disability types, as well as those who have had hip replacements. Handcycles can be ridden on both the road and bike tracks, enabling people with a disability to cycle with able-bodied friends and family. The introduction of handcycling into the 2008 Beijing Paralympic Games has generated interest in the sport as a recreational activity in South Australia. Recently, Wheelchair Sports and the SA Cycling Federation joined forces to submit a successful funding application to the Office for Recreation and Sport’s ‘Move It! Making Communities Active’ grant program, for the establishment of a pilot handcycling program in South Australia. The program will encourage those with a disability to participate in physical activity through handcycling, and caters for both recreational riders as well as people wanting to compete at the elite level. Once established, it will be advertised through cycling clubs, disability expos, ‘Have a Go’ days, community groups and cycling’s junior and youth programs.

Physical Activity In Karoonda

A variety of sport and recreation groups in the town of Karoonda, have come together in partnership with the Mallee Health Service and the local council to improve the range of physical activity opportunities for the local community. The proposed project has been successful in gaining funding from the Office for Recreation and Sport’s ‘Move It! Making Communities Active’ grant scheme. The funding will assist the community to: • Purchase new gym equipment that will be safer and more suitable for frequent use by groups including youth and women;

Getting Stronger With Age

Research shows that without strength training, muscle mass declines with age and accelerates after the age of 45 years to approximately 5% loss per decade. However, strength and muscle can be gained/regained and maintained no matter what the person’s age or strength prior to the commencement of progressive weight training. ‘Living Longer Living Stronger’, a Council on the Ageing (COTA) National Seniors Initiative, is a progressive, resistance weight training program for the over 50’s, designed to ensure that


outh Australia
weightlifting for the over 50’s becomes a normality in fitness centres across South Australia. To encourage seniors to get into the gym, a number of benefits have been offered such as low cost (no more than $5 per session) use of qualified instructors, individualised assessment and programming for each participant and a suitable area for socialising. Endorsed partner centres include Fitness Bug, KP Fitness, North Adelaide Fitness Centre, Noarlunga Leisure Centre, Parks Sport and Fitness and Zest Health Club at Royal Park, Body Workshop Tea Tree Gully, ShapeUp to Fitness, Funlife Fitness Centre, The Lodge Health and Wellness Centre, Starplex Gawler, Zest Modbury, Mitcham and Burnside, and Mt Barker Gymnasium. For more information, contact Christian Hall on 8232 0422.

Womad Finds 30!

Since 1992, Womadelaide has developed a reputation as one of Australia’s most popular music festivals. This year was no exception with over 60 000 patrons enjoying sensational music, roving performances, cultural workshops and great food. This year, the be active - Find 30 team worked with Womadelaide organisers to promote the importance of finding 30 minutes of moderate level, physical activity most days. Patrons were encouraged to take a brisk walk along a be active - Find 30 track, which was set up next to the Botanic Gardens, as well as enjoy active dance during the festival. Free and secure parking was provided for those active enough to ride their bike to the event. Whether it was zipping across the 34 hectare Botanic Park or dancing to the great music, many found their 30 minutes of moderate physical activity whilst enjoying one of Adelaide’s great festivals!

Bike Ed

Bike Ed is a bicycle safety program delivered within the school environment designed for students from 9-13 years of age. Funded by the State Government through Transport SA, it is delivered by accredited Instructors from Freebott Pty Ltd. Bike Ed helps students develop skills for cycling and encourages personal responsibility for safe decision making. be active supports The Bike Ed Program as it not only encourages a safe lifestyle, but also an active lifestyle. Freebott are also offering holiday programs available for Out of School Hours Care Centres. These programs have a cost attached and provide additional skills for safer cycling. For further enquiries, please phone the Bike Ed office on 8374 3433 or 0431 485 536 and speak to Tony or Danielle.

Trails Research

A recent survey conducted on over 600 trail users of the River Torrens Linear Park and Coast Park Trails, found that urban recreational trails are enjoyed by a wide variety of people, attracting those from all age groups and backgrounds. The research also showed that: • Around 60% of those surveyed lived close to the trail; • A total of 63% of local residents used the trail mainly for ‘fitness or exercise’; • Around 60% of all respondents would have gained health benefits from using their local trail; and • An overwhelming majority of users agreed that being on the trail also gave them a sense of well-being, and used the trail to unwind and relax, or be close to nature. Exploring a local trail is an easy and convenient way to enjoy the benefits of being active! For more information about recreational trails in your area, visit

Duke of Edinburgh’s Award

The Duke of Edinburgh’s Award is an international program that recognises young people’s achievement in reaching their full potential in selected activities. Young people are supported in their Award program through


local community organisations such as schools, youth groups, youth service providers and employers. There are four sections of the Award: physical activity, skill, service and adventurous activity. The physical activity section aims to encourage improvement in physical performance through training and perseverance. Chosen activities should be enjoyable, regardless of physical ability, and lead to a sense of satisfaction and the adoption of lifelong healthy habits. Anyone aged 14-25, regardless of gender, race, religion or disability, can take part. A participant gains a Duke of Edinburgh’s Award when they have met their own set challenge and fulfilled the minimum time requirements. To find out more, call 8207 0680 or e-mail

2005 be active Tour
On January 19 2005, Premier Mike Rann sent off over 1900 riders for the 2005 be active Tour. The event, introduced to encourage participation in physical activity, saw riders tackle Stage 2 of the 2005 Jacobs Creek Tour Down Under (from Salisbury to Tanunda), before the professional riders took to the road later that day. One participant who was delighted with the 2005 be active Tour was Bill Spurr, Chief Executive of the South Australian Tourism Commission, who rode the 100km distance. He was kind enough to share his thoughts. What did you enjoy most about the 2005 be active Tour? Definitely the sense of achievement I felt as I crossed the finishing line - especially since 90km was the furthest I had ridden before (from the Hills to Victor Harbour). I also enjoyed watching such a wide variety of people participating – from serious cyclists to elderly people to kids and families – I even saw a father and son riding in tandem. Tell us about your preparation I started out with Sunday morning rides. As the be active Tour drew closer, the intensity of training steadily increased - so much so that after Christmas, I was cycling most days of the week. On top of that, I was going to the gym more often. How do you fit physical activity into your busy lifestyle? I currently go to the gym three or four mornings a week, starting at 6.00am. As well as this, I’m continuing to do a Sunday morning ride each week, which I really enjoy. What makes South Australia such a terrific State to be active? We have a perfect climate for physical activity – it encourages people to get out and about at any time of the year. Most people have a walking or bike trail close to home, which makes physical activity very accessible. Our terrain is also interesting and varied, and we don’t have the traffic that other major cities have. These are just some of the many reasons why South Australia is an ideal place to be active!

Fundamental Movement Skills for Four to Eight Year Olds

The Department of Education and Children’s Services (DECS) be active - Let’s go! initiative is trialling a Fundamental Movement Skills (FMS) program for educators of four to eight year olds. This program is currently being trialled in the Eyre Peninsula District and Wallara Outer South Metropolitan District. Two FMS Facilitators have received intensive professional development to lead two day professional learning courses for educators in DECS schools and preschools. The program: • Provides targeted professional development for early childhood teachers; • Enables educators to plan a suitable learning program for children; • Provides a developmentally appropriate movement program for children; and • Enables educators to assess children’s progress and review the program. If this trial is successful, it is planned that the project will be extended to other education districts across the State in 2006.


What is it about throwing a frisbee that has captured the imagination of so many people around the world? Is it the flight of the disc or how it hovers in the wind? Is it the seemingly endless number of moves you can learn whether it be trick throws, catches, or spins? Is it that almost anyone can enjoy it or is it simply the fact that it’s a great way to be active? Whatever the cause, there seems to be no cure for frisbee fever! If you really enjoy throwing a frisbee, you can now get involved in a sport called Ultimate Frisbee - an exciting, non-contact, team sport which mixes the best features of soccer, grid-iron, touch footy and netball. The basic aim is for the team with the frisbee to pass the disc up the field to others on their team and catch it in the endzone. At the same time, the defensive team is trying to intercept it or knock it down. If they succeed, they get possession of the frisbee and try to score in the other endzone. Played by thousands the world over, the simplicity of the rules means it is easy and fun for newcomers to pick up. If you are interested, contact the SA Flying Disc Association on 0407 235 212.

F r is b e e F e


If simply being active is more to your liking, why not get your friends (or dog) down to the local park or beach, and throw a frisbee around today! Frisbee facts: • Modern frisbee dates back to the 1920’s when Yale College students discovered the fun of throwing pie tins from the Frisbie Baking Company of Bridgeport, CT; • Fred Morrison, a Californian carpenter and building inspector, manufactured the first plastic flying disc in 1948.


What Is It?


Diabetes is the world’s fastest growing disease and Australia’s sixth leading cause of death. Over one million Australians have diabetes, half of whom are unaware they have it! Diabetes is a condition that occurs when the body does not produce or properly use insulin, and causes glucose (sugar) to build up in the blood. Insulin is made by the pancreas and is a hormone that changes glucose contained in the food we eat, into energy that can be used by the body. When the insulin is not produced or used effectively by the body, glucose cannot be converted into energy that the body can use. This means that the glucose stays in the blood, resulting in high blood glucose, which commonly leads to health problems.

The number of people with Type 2 diabetes in Australia has more than doubled since the early 1980s, in line with increases in the number of people who are overweight or obese. Maintaining a healthy diet is well known for helping to prevent and manage Type 2 diabetes, but the role of regular, moderate physical activity has only been understood relatively recently. The National Evidence Based Guidelines on Diabetes recommends regular physical activity for reducing the risk of Type 2 diabetes. The guidelines highlight studies that show regular, moderate intensity, physical activity decreases the risk of diabetes in both men and women. The guidelines suggest that flexible programs, with a variety of different lifestyle orientated activities, may be best for long-term participation and health improvements. For more information visit: nebg.html

Managing Diabetes


The most common form, Type 2 diabetes, can be prevented and managed by making healthy lifestyle choices, such as participating in regular physical activity and eating a balanced diet. Being overweight or obese is a major risk factor for developing Type 2 diabetes.

on the Australian Physical Activity Recommendations for Children and Young People When: Time: Where: Cost: Friday, 29 April 2005 9.00 am – 12.30 pm 9.15 am - 9.30 am Official Launch of Physical Activity Guidelines for Children and Young People Stamford Plaza Hotel, North Tce, Adelaide FREE

You are invited to a FORUM

Who for: The forum will be of interest to a range of people who work with children and youth including community groups, child care and children’s services, recreation and sport providers and those working in education, health, fitness, Local Government and transport sectors. The forum will include: • Presentations by Dr Jo Salmon (Deakin University) and Mr Trevor Shilton (Heart Foundation WA), key contributors to the recommendations. • An overview of the recommendations in relation to the be active Physical Activity Strategy for South Australia. • Opportunities to explore how we can best promote and use the recommendations in our work. For further information and to register please contact the Centre for Health Promotion on 8161 7777 or Registrations close on Friday, 22nd April.
An initiative of the Centre for Health Promotion, Women’s and Children’s Hospital, Children, Youth and Women’s Health Service, and the Department of Health.

See if you can fit in the following activities this autumn. Place a tick next to each activity once you’ve done it.

What would you like to see in future editions of this newsletter? If you want to see more (or less) of something, or you have an interesting story, event or a favourite activity, then we would love to hear from you! Leave your feedback or comments on beactive@saugov. or call the editor on 8416 6702. An electronic copy of this newsletter is available at If you would like to add your name to our electronic mailing list for future editions of the newsletter, please e-mail beactive@saugov.

 Set a physical activity goal to work towards - for both       
you and your family. Recruit a member of your family or a friend to be active with you. Get a free copy of “40 Great South Australian Short Walks” and walk at least one trail – copies available at or call 8416 6737. Make walking a regular part of your lunch time. Try a new activity such as yoga, kickboxing, or dancing. Check out the activities at your local recreation centre, club or youth centre. Take the stairs instead of the lift. Walk or play with your pets every day.

Remember to:  Do at least 30 minutes of moderate intensity, physical activity on most, but preferably all, days if you’re an adult. If you can, also do some regular, vigorous exercise for extra health and fitness; or  Do at least 60 minutes of moderate to vigorous physical activity every day if you are between 5 and 18 years of age.

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