Getting Active in Indigo and Fitbits

Developed by

Gabriella Tange & Kat Bennett

2020

Topics

• Importance of physical activity

• WHO Physical Activity Guidelines for Adults

• Physical activity survey summary

• Goal setting: tips to get started

• Workshop: How to set up and use your fitbit

• Discussion: communication and information

• 6 week review and information session

Importance of physical activity

• Never too late to benefit from exercise:

– Reduce incidence falls

– Increase muscle strength and flexibility

– Reduce risk heart disease, stroke diabetes and some cancers

– Sleep better

– Increase energy

– Boost mood & self esteem

– Reduce risk depression, dementia & Alzheimer’s disease• https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

Resources: Importance of physical activity

NHS – UK: Resource

https://www.nhs.uk/live-well/exercise/exercise-as-you-get-older/?tabname=exercise-tips

Better Health Victoria https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-setting-yourself-goals

Physical activity guidelines - WHO

• Aim for at least 150 minutes of moderate activity every week

• Or 75 minutes vigorous high intensity every week

– One way of achieving 150 minutes of activity is to do 30 minutes on at least 5 days a week

– Start with 10 minutes at a time if just returning to exercise

• Activities to work and strengthen your muscles

– 2+/week

Moderate Activity

• Examples of moderate-intensity aerobic activities include:

– Walking fast

– Water aerobics

– Riding a bike on level ground or with few hills

– Playing doubles tennis

– Pushing a lawn mower

Physical Activity Survey

• 33 responses

• Purpose of survey

• Current activities & frequency

• Other activities

• Barriers

• Preference to exercise

• Goals

• Fitbit information

Question 1: Current activities

Question 2: Frequency

Question 3: New activities

Question4: Benefits of physical activity

• Flexibility• Wellbeing• Healthier• Social interaction• Enjoy the environment• Improved mental health • Increased energy• Brain stimulation• Maintain independence• Overall health benefits

Question 5: Ways you like to be PA

Question 6: Barriers

Question 7: Goals

• Increase cardio fitness• Improve strength• Improve balance• Improve flexibility• Get outside more• Improve sleep

• Increase confidence• Meet people• Build stronger social networks• Maintain independence• Improve overall health &

wellbeing

Question 8: Fitbit features

1. Heart Rate2. Activity level3. Number of steps/reminders4. Calories burned5. Sleep tracking6. Distance travelled

FITBIT Instructions

Compatible fitbit apps

Getting started

Goal setting

Key principles:

• Pinpoint your goal

• How to achieve goal: what do you need? What resources?

• Set small, specific mini goals

• Monitor your progress regularly

• Adapt to changing circumstances

• Don’t be too hard on yourself

Physical activity ideas (1)

• Yoga with Adriene

https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA/videos

• Chair yoga

https://www.youtube.com/wacth?v=-Ts01MC2mlo

• Slow and gentle

https://www.youtube.com/wacth?v=kFhG-ZzLNN4

Physical activity ideas (2)

• Local outdoor gyms:– Wangaratta: West End along a walking track– Wodonga: Belvoir Park & Felltimber Reserve– Albury: Norieul Park

• 6 Free Apps to encourage physical activity :– My Fitness Pal– Map my Walk– C25K (couch to 5km)– Nike+ Training Club– 7 Minute workout– Daily Yoga

• https://www.oversixty.com.au/health/body/health-fitness-apps-for-over-60s

Tips: How to make exercise fun

• Find an exercise buddy

• Embrace your inner child

• Explore the local community

• Be kind to yourself

• Start small

• Mix it up

• Mix it up

• Up for a challenge?

• Try a Mantra

• Be realistic

• Don’t beat yourself up

• Keep a diary or training journey

• Reward yourself

Health and wellbeing

• Look after your health & wellbeing:

– be physically active

– maintain a healthy weight

– choose amounts of nutritious food & drinks to meet your energy needs

✓ Maintain muscle strength

✓ Health Weight (If over 65 years, better to carry a little extra weight than to be malnourished and restricting diet!)

Remember

• Break down your ultimate health and fitness goal into small, specific and achievable mini-goals.

• Keep a training diary to monitor your progress.

• Always see your doctor for a medical check-up before starting any new fitness program, particularly if you are over 40 years, overweight, haven’t exercised in a long time or suffer from a chronic medical condition.

• https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-setting-yourself-goals

6 Week review and information session

• Any topics of interest?

• What information would you like over the next 6 weeks?

• Review goals and report back?