Getting Active in Indigo and Fitbits Developed by Gabriella Tange - PowerPoint PPT Presentation

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/He althyLiving/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 • Increase confidence • Improve strength • Meet people • Improve balance • Build stronger social networks • Improve flexibility • Maintain independence • Get outside more • Improve overall health & • Improve sleep wellbeing

Question 8: Fitbit features 1. Heart Rate 2. Activity level 3. Number of steps/reminders 4. Calories burned 5. Sleep tracking 6. 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/UC FKE7WVJfvaHW5q283SxchA/videos • Chair yoga https://www.youtube.com/wacth?v=- Ts01MC2mlo • Slow and gentle https://www.youtube.com/wacth?v=kF hG-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 • Mix it up • Find an exercise buddy • Up for a challenge? • Embrace your inner • Try a Mantra child • Be realistic • Explore the local • Don’t beat yourself community up • Be kind to yourself • Keep a diary or • Start small training journey • Mix it up • 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?