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                    Top tips to move your own way

                    Group of people using skipping ropes in a park
                    We want physical activity to be part of everyday life for the people who live work and play Melbourne. It’s easy to improve your health by getting more exercise and making simple dietary changes.

                    ​​​Physical activity is more than just organised exercise. Little changes like commuting to work, walking to a meeting or taking the stairs can make huge differences. However you do it – move your own way.

                    Health and activity

                    Research shows that more than half of Australian adults are not active enough, contributing to cancer, cardio vascular disease, type-two diabetes as well as high blood sugar, cholesterol and blood pressure levels. Getting active can help you to lose weight, build strong muscles and bones, improve your mental health and provide opportunities to interact and connect with others. 

                    Did you know?

                    The recommend levels of physical activity per week for people aged 18 to 64 years are:

                    • 150 to 300 minutes of moderately intense activity
                    • 75 to 150 minutes of vigorous activity
                    • an equivalent combination of vigorous and moderately intense activity.

                    Healthy ways at work

                    Being at work all day doesn’t mean that you can’t squeeze some physical activity in to keep you fit and healthy. Here are some simple ways to get more exercise:

                    At work

                    • Take a short work during lunchtime and get some fresh air.
                    • Deliver messages in person rather than emailing.
                    • Take the stairs instead of the lift, even if you only walk a couple of floors and then use the lift.
                    • Arrange stand up meetings.
                    • Take a water break every hour and go to a kitchen further away if available.
                    • Walk around while on mobile phone calls.
                    • Park further away and walk to office when you drive to work.

                    Before and after work

                    • Aim to do some gentle exercise every morning. Start with a short walk around the block and build up to longer distances.
                    • Get up to turn channels on the television instead of using the remote.
                    • Arrange a walking catch up with friends rather than sitting.
                    • Do sit ups and lunges during television ads.
                    • Walk to the supermarket to do some of your grocery shopping.
                    • Take your bicycle out for a spin at the weekend.

                    More information

                    • Department of Health – physical activity guidelines.
                    • Better Health Channel provides reliable medical and health information.
                    • VicHealth has a range of programs, projects, events  that focus on health and wellbeing and are available to individuals and organisations. They also provide research grants and funding.
                    • Heart Foundation provides information and guidelines for health professionals and the public, assists people with cardiovascular disease and funds world-class cardiovascular research.
                    • Diabetes Victoria aims to minimise the impact of diabetes in the community, helping all people affected by diabetes and contributing to the search for a cure.
                    • Arthritis Victoria represents Victorians living with arthritis and other musculoskeletal conditions.
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