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
• 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 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

• 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?