PhysicalActivityKeyMessages-WalkingPackage
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Physical Activity Key Messages - Walking Package This selection of key physical activity messages has been created for use in workplaces across a variety of communication mediums (e.g. payslips, internal newsletters/e-news, health and safety noticeboards, LCD communication screens, SMS, email). Different workplaces and industries use different methods to communicate to employees. Methods of communication can differ due to access to equipment (e.g. computers, phones; television screens); logistics (e.g. multiple locations) and industry type (e.g. blue collar vs. white collar). Utilising workplace-appropriate communications mediums can be an effective way to promote health in the workplace. WHAT TO DO: From the list below, choose messages that are relevant to your workforce (relevant workplaces are indicated in the “Target Audience” column) and choose appropriate communication methods to distribute the health messages. Message Target Audience Short Messages: Can be suitable for use in SMS, email, payslips, internal newsletters and LCD Communications screens WALKING Walking is good for you! Research has shown that we should walk 10,000 steps a day to burn about 20% of our All workplaces energy intake through activity Aside from physical benefits, there are also mental health benefits of walking. Studies have shown that walking All workplaces improves sleep and mood and slows mental decline Walk at work! Have a walking meeting with a colleague. Office-based workplaces Walk at work! Use the stairs rather than the elevator Office-based workplaces Walk at work! Walk to colleagues to ask questions Office-based workplaces Walk at work! Walk to printer every time you print Office-based workplaces Walk at work! Drink more water to get up more frequently Office-based workplaces Walk at work! Move your bin away from your desk so you need to walk over to it. Office-based workplaces Walk at home! Do chores while you watch TV All workplaces Walk at home! Take the dog for a walk All workplaces Walk at home! Mow the lawn or do some gardening All workplaces Men 10 mins of stair + 30 mins mowing + 30 min walking meeting + 15 min park further and walk burns over 2000kJ – that’s equivalent to a tall, low fat coffee- and ham, cheese and tomato toasted sandwich Office-based workplaces Blue-collar workplaces* *Dependent on workplace environment Office-based workplaces Women Office-based workplaces Women Office-based workplaces Blue-collar workplaces* *Dependent on workplace environment Men Office-based workplaces Blue-collar workplaces* *Dependent on workplace environment Men Blue-collar workplaces* *Dependent on workplace environment Men Blue-collar workplaces* *Dependent on workplace 10 mins of stairs + 30 minute walking meeting + 20 min walk to and from pubic transport + 20 minutes of light housework burns almost 1600kJ- that’s equivalent to a chicken and mayo salad sandwich 10 mins of stairs + 30 minute walking meeting + 20 min walk to and from pubic transport + 20 minutes of light housework burns almost 1600kJ- that’s equivalent to a cappuccino, a piece of fruit and a California sushi roll 10 mins of stair + 30 mins mowing + 30 min walking meeting + 15 min park further and walk burns over 2000kJ – that’s equivalent to a chicken and mayo salad sandwich and a piece of fruit 10 mins of stair + 30 mins mowing + 30 min walking meeting + 15 min park further and walk burns over 2000kJ – that’s equivalent to a bacon and egg roll with BBQ sauce 10 mins of stair + 30 mins mowing + 15 minute walk to the local shops burns approximately 1600kJ- that’s equivalent to a quarter of a chicken 10 mins of stair + 30 mins mowing + 15 minute walk to the local shops burns approximately 1600kJ- that’s equivalent to about 2 slices of pizza Walk for transport- Keep an umbrella / wet weather gear at work to walk to meetings in rain Walk for transport- Park further away / get off earlier Walk for transport- Walk to local shops, cafes or restaurants Walk for transport- Walk the kids to school. Even one day a week is a great start environment Men Office-based workplaces Office-based workplaces *Dependent on workplace location All workplaces All workplaces * Dependent on workplace demographics (may suit shift working or workplace with high % of part-time staff) GENERAL PHYSICAL ACTIVITY Be physically active everyday. It improves your heart health, helps you to build and maintain healthy bones, muscles and joints and improves mental wellbeing All workplaces Do some physical activity everyday- your heart will thank you All workplaces In a bad mood? Do some exercise to improve your mental health All workplaces High cholesterol? Regular physical activity can help to reduce cholesterol level All workplaces High blood pressure? Regular physical activity can help reduce your blood pressure level All workplaces Sore muscles? Regular physical activity and stretching can improve muscle pain All workplaces 63% of Australian adults are overweight or obese. Don’t be a statistic- doing regular physical activity will help you to achieve or maintain a healthy weight. All workplaces MEN: Do you have a waist circumference over 94cm? WOMEN: Do you have a waist circumference over 80cm? If so, this can put your health at risk! Accumulate 150 to 300 minutes of moderate intensity physical activity each week to achieve or maintain a healthy waist circumference. All workplaces MEN: Do you have a waist circumference over 94cm? Accumulate 150 to 300 minutes of moderate intensity physical activity each week to achieve or maintain a healthy waist circumference. Men WOMEN: Do you have a waist circumference over 80cm? Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity each week to achieve or maintain a healthy waist circumference. Women To maintain weight, the average Australian requires approximately 8700kJ per day however, everyone is different. Age, height, your sex and level of physical activity all influence your ideal energy requirements-. Visit www.8700.com.au to find out your energy needs. All workplaces Men Women National Physical Activity Guidelines: Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. All workplaces National Physical Activity Guidelines: Doing any physical activity is better than doing none. Accumulated short bouts of moderate intensity activity are just as effective as continuous activity at improving blood pressure and blood cholesterol. All workplaces National Physical Activity Guidelines: Doing any physical activity is better than doing none. Choose to take the stairs, rather than the lift Office-based workplaces National Physical Activity Guidelines: Doing any physical activity is better than doing none. Walk to talk to someone at work rather than using the phone or emailing Office-based workplaces National Physical Activity Guidelines: Doing any physical activity is better than doing none. Park further away from your destination and walk All workplaces* *Depends on workplace location National Physical Activity Guidelines: Doing any physical activity is better than doing none. Choose to walk instead of drive for short trips All workplaces National Physical Activity Guidelines: Doing any physical activity is better than doing none. Do chores while watching TV National Physical Activity Guidelines: Doing any physical activity is better than doing none. Lawn mowing burns almost 4 times the amount of kilojoules as sitting in front of the TV. National Physical Activity Guidelines: Doing any physical activity is better than doing none. 30 minutes of lawn mowing burns off the equivalent of a can of soft drink and a fun size chocolate National Physical Activity Guidelines: Doing any physical activity is better than doing none. 30 minutes of lawn mowing burns off the equivalent of a middy of beer and a tablespoon of salted peanuts National Physical Activity Guidelines: Doing any physical activity is better than doing none. Get off at an earlier bus stop or station and walk a little further. National Physical Activity Guidelines: Doing any physical activity is better than doing none. Play with your kids in the park for 30 minutes and burn off the equivalent of a full cream coffee All workplaces National Physical Activity Guidelines: Doing any physical activity is better than doing none. Play with your kids in the park for 30 minutes and burn off the equivalent of 1.5 standard drinks of wine National Physical Activity Guidelines: Doing any physical activity is better than doing none. Physical activity can be accumulated in small amounts through the day or as a single longer session. Aim to walk All workplaces Men All workplaces Men All workplaces Men Office-based workplaces All workplaces Men Women All workplaces Women Office-based workplaces up stairs, on short trips and to bus stops and/or train stations. National Physical Activity Guidelines: Be active on most, preferably all, days every week. All workplaces National Physical Activity Guidelines: Be active on most, preferably all, days every week. Do some cardiovascular exercise such as walking, jogging, swimming, rowing and cycling. You’ll improve your heart health, your weight control; your fitness and your mental health. National Physical Activity Guidelines: Be active on most, preferably all, days every week. Doing some stretching will help to improve flexibility, improve balance, performance and posture, and help to prevent injury and soreness National Physical Activity Guidelines: Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity OR 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. National Physical Activity Guidelines: Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity Accumulated short bouts of moderate intensity activity are just as effective as continuous activity at improving blood pressure and blood cholesterol. National Physical Activity Guidelines: 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity Aim to get your heart rate up to the level that you find it difficult to talk. National Physical Activity Guidelines: To save time, choose to do a combination of moderate and vigorous intensity activities. 10 minutes of vigorous intensity activity is equal to 20 minutes of moderate intensity activity. All workplaces Men Women All workplaces National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. Doing resistance exercises such as body weight exercises, free weights and machine weights will help to increase your muscles and decrease body fat. National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. All workplaces All workplaces All workplaces All workplaces All workplaces All workplaces Doing resistance exercises such as body weight exercises, free weights and machine weights will help to manage blood pressure, blood sugar and blood cholesterol levels and in turn, help to prevent and control heart disease and type 2 diabetes. National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. Doing resistance exercises such as body weight exercises, free weights and machine weights will help to improve your mood and mind National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. Doing resistance exercises such as body weight exercises, free weights and machine weights will help to improve your posture, mobility and balance National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. Doing resistance exercises such as body weight exercises, free weights and machine weights will help to reduce your risk of falls and injury National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. Doing resistance exercises such as body weight exercises, free weights and machine weights will help to maintain your ability to do everyday tasks 30 minutes of each of … moderate housework + cooking + vacuuming + laundry burns about 2000kJ- that’s equivalent to a large cappuccino and a muffin A 10 minutes walk + 10 minutes of sweeping the garage + 10 minutes of vacuuming the car can help you achieve your physical activity requirements Hand washing and vacuuming your car can help you achieve your physical activity requirements Hand wash and vacuum your car for 30 minutes a week and lose 1 kg a year Mow the lawn for 30 minutes a week and lose 1.4 kg per year Do 30 minutes of light housework everyday and lose 4.4kg per year All workplaces All workplaces All workplaces All workplaces All workplaces Women All workplaces Men All workplaces Men All workplaces Men All workplaces Men All workplaces Women All workplaces Women Eaten a bacon and egg roll for breakfast? Walk 100 minutes to burn it off! Or choose a tomato and low fat All workplaces cheese wholemeal toasted sandwich and walk for only 45minutes. Men Eaten a cappuccino and muffin? Walk 80 minutes to burn it off! Or choose skim milk and a slice of raisin toast (no All workplaces butter) and walk for only 60 minutes Men Women Eaten a hamburger with the lot? Walk more than 85 minutes to burn it off! Or choose a chicken and salad roll All workplaces and walk for only 65 minutes. Men Hold the fries! …and save 60 minutes of walking to burn it off! All workplaces Men Women Doing a lot of heavy lifting? Stretch throughout the day to improve your flexibility, performance, and prevent Construction injury and soreness Manufacturing Stuck on the production line? Stretch throughout the day to improve your flexibility, performance, and prevent Manufacturing injury and soreness Stuck on the production line? Squat at regular intervals in keep active and improve muscle strength Manufacturing On the forklift for the day? Make sure you do some warm-up exercises before shift and try to stand up and move Manufacturing at regular intervals. Driving for most of the day? Stretch at your scheduled stops to improve your flexibility, alertness, and prevent Transport injury and soreness Driving for most of the day? Check your vehicle for any rubbish to get some activity at your scheduled stops Transport- Bus Driving for most of the day? Park your vehicle further away to get a longer walk and take a break from sitting Transport- Short Haul (Courier) Lose 5.2kg per year by cooking, hand-washing dishes and cleaning for a total of 30 minutes a day Driving a truck for most of the day? Triple-check your tyres at the next truck stop. Walking around your truck 3 times and squatting at each tyre for up to 30 seconds can give you 10 minutes of exercise Transport- Long haul Shut the Truck Up! Go for a short walk during scheduled breaks rather than sitting in your truck Transport- Long haul Transport- Short Haul Longer Messages: Can be suitable for use in internal newsletters/e-news, health and safety noticeboards, LCD Communications screens WALKING We have designed physical activity out of our daily lives. Our transport, household chores and jobs are much les active than they used to be. As a result, we are just not moving as much! Try to sit less and walk more at work, in transit and at home using these techniques: - Eat lunch away from your desk/ table - Walk to colleagues to ask them questions - Walk to printer every time you print - Move your bin away from your desk and walk to throw out your rubbish - Take active transport (e.g. walking) to work - Walk to the local shops instead of driving - Play outside with the kids instead of doing sedentary activities like watching TV Try to be more active throughout your day: - 10 minutes of Stair climbing burns 500kJ - 30 minutes of mowing burns 850kJ - 30 minutes of a walking meeting burns 650kJ - 15 minutes of parking further and walking burns 330kJ Office-based workplaces Office-based workplaces Blue-collar workplaces* *Dependent on workplace environment Men Do all of this and burn over 2300kJ! That’s equivalent to: - A tall coffee- (made on reduced fat milk) and ham, cheese and tomato toasted sandwich; OR - A bacon and egg roll with BBQ sauce; OR - A chicken and mayo salad sandwich and a piece of fruit Try to be more active throughout your day: - 10 minutes of Stair climbing burns 420kJ - 30 minutes of light housework burns 440kJ - 30 minutes of a walking meeting burns 550kJ - 15 minutes of walk to and from public transport burns 270kJ Do all of this and burn about 1600kJ! That’s equivalent to: - a chicken and mayo salad sandwich or; - a cappuccino, a piece of fruit and a California sushi roll or; - a large lamington Try to be more active throughout your day: - 10 minutes of Stair climbing burns 500kJ - 30 minutes of mowing burns 850kJ - 15 minute walk to the local shops burns 330kJ Do all of this and burn about 1600kJ! That’s equivalent to: - a quarter of a chicken or; - two slices of pizza or; - A can of soft drink and three cream biscuits Office-based workplaces Blue-collar workplaces* *Dependent on workplace environment Women Blue-collar workplaces* *Dependent on workplace environment Men GENERAL PHYSICAL ACTIVITY Doing physical activity can have many benefits. Regular physical activity can: All workplaces Men - Help prevent heart disease, stroke and high blood pressure; Reduce the risk of Type II diabetes and some cancers Reduce the risk of injury by building and maintaining healthy bones, muscles and joints; and Reduce depression and anxiety, and improve your mood. MEN: Do you have a waist circumference over 94cm? WOMEN: Do you have a waist circumference over 80cm? If so, this can put your health at risk! Women All workplaces Men Women Measuring your waist circumference is a simple check to tell how much body fat you have and where it is placed around your body. Where your fat is located can be an important sign of your risk of developing an ongoing health problem. Regardless of your height or build, for most adults a waist measurement of greater than 94cm for men and 80cm for women is an indicator of the level of internal fat deposits which coat the heart, kidneys, liver and pancreas, and increase the risk of chronic disease. If you are interested in measuring your waist, it is important that you measure it in the correct location. Particularly if you are trying to lose weight, your waist shape may change. Find the top of you hip bone and your bottom rib- you measure your waist halfway in between these two spots. For more information, visit the Shape Up Australia website on http://shapeup.gov.au/ To maintain weight, the average Australian requires approximately 8700kJ per day HOWEVER as we know, All workplaces everyone is different. Men Women The number of kJ needed every day to maintain a healthy weight depends on a number of factors. Age, height, your sex and level of physical activity all influence what is the ideal 'healthy' weight range for you. Generally speaking, your energy requirements are higher as you increase in height and physical activity levels, if you are male and also if you are younger. So a small female office worker may have lower requirements that a tall male labourer. Visit the 8700 website on www.8700.com.au to find out your energy requirements or download the app There are six guidelines for better health for Australian adults as outlined in the National Physical Activity Guidelines. Physical Activity Guidelines Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. Be active on most, preferably all, days every week. Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Do muscle strengthening activities on at least 2 days each week. Sedentary Behaviour Guidelines Minimise the amount of time spent in prolonged sitting. Break up long periods of sitting as often as possible. For more information on the National Physical Activity Guidelines visit: http://www.health.gov.au/paguidelines All workplaces Men Women National Physical Activity Guidelines: Doing any physical activity is better than doing none. Office-based workplaces If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. There are many ways that we can stay active throughout the day including: Consider opportunities at work: E.g. Standing during meetings / toolbox talks, Walking to talk to someone rather than using a phone/email, rotating tasks during the day Consider opportunities in transit: E.g. Consider standing on public transport, park further away from your destination, walking to the shops Consider opportunities at home : E.g. doing chores whilst watching TV, stand to eat breakfast, gardening For more information on the National Physical Activity Guidelines visit: http://www.health.gov.au/paguidelines National Physical Activity Guidelines: Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. There are many ways that we can stay active throughout the day including: Consider opportunities at work: E.g. Standing toolbox talks, rotating tasks during the day, doing warm-up exercises before and during shift Consider opportunities in transit: E.g. park further away from your destination, walk round your vehicle at truck stops and check your tyres, wash your windscreen every time you stop at a petrol station Consider opportunities at home : E.g. take the kids to the local park and play, mow the lawn For more information on the National Physical Activity Guidelines visit: http://www.health.gov.au/paguidelines Blue-collar workplaces National Physical Activity Guidelines: Be active on most, preferably all, days every week. There are four main types of physical activity that you can do to achieve your weekly requirements CARDIOVASCULAR EXERCISE: also known as Aerobic Exercise and requires the use of large muscle mass such as walking, jogging, swimming, rowing and cycling. This type of exercise has heart health benefits (such as decreased resting blood pressure, better weight control); functional benefits (such as fitness and strength) and mental health benefits (such as reduced depression) RESISTANCE EXERCISE: also known as strength training and is a type of physical training that uses resistance to make your muscles contract. This builds the strength, endurance, and size of muscles. Examples include using your body weight; free and machine weights; and Pilates. There are many benefits of resistance exercise including increased muscle mass; decreased body fat; reduced cholesterol and reduced blood pressure, and improved mood and decreased depression. FLEXIBILITY: refers to how much movement is possible at a specific joint. This range of motion can be affected by injuries, muscle tightness and the structure of the joint itself. Flexibility training (stretching) helps realign muscles that might be overused during exercise, or as a result or bad posture. It helps to improve the range of motion through your joints, improves balance, performance and posture, prevents injury and soreness, and keeps your body feeling supple. INCIDENTAL EXERCISE: any activity built up in small amounts over the day. For example, walking up the stairs or to the bus stop. Physical activity can be built up in small 10 minute amounts throughout the day or as a single longer session. These two activity durations give similar health benefits. Three small 10 minute bouts of exercise can also be more achievable for some people For more information on the National Physical Activity Guidelines visit: http://www.health.gov.au/paguidelines All workplaces Men Women National Physical Activity Guidelines: - Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity OR; - 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, OR; - An equivalent combination of both moderate and vigorous activities, each week. Examples of moderate activity include: - A brisk walk, recreational swimming, dancing, social tennis, golf, household tasks like cleaning windows or raking leaves, or pushing a stroller. Research has shown that accumulated short bouts of moderate intensity activity are just as effective as continuous activity at improving indicators of health such as blood pressure and blood cholesterol. Examples of vigorous activity include: - Team sports: football, squash, netball - Activities: Aerobics, circuit training, jogging, fast cycling When doing vigorous activity, aim to get your heart rate up to the level that you find it difficult to talk. To save time, choose to do a combination of moderate and vigorous intensity activities. 10 minutes of vigorous intensity activity is equal to 20 minutes of moderate intensity activity. For more information on the National Physical Activity Guidelines visit: http://www.health.gov.au/paguidelines All workplaces Men Women National Physical Activity Guidelines: Do muscle strengthening activities on at least 2 days each week. Doing resistance exercises such as body weight exercises, free weights and machine weights will help to: - Increase your muscles and decrease body fat; - Manage blood pressure, blood sugar and blood cholesterol levels; - Prevent and control heart disease and type 2 diabetes; - Improve posture, mobility and balance; - Reduce the risk of falls and injury; - Maintain your ability to do everyday tasks; All workplaces Men Women For more information on the National Physical Activity Guidelines visit: http://www.health.gov.au/paguidelines Driving for most of the day? Here are some tips to stay active: - Stretch at your scheduled stops to improve your flexibility, alertness, and prevent injury and soreness - Clean your vehicle by removing rubbish and washing the wind screen at your scheduled stops - Park your vehicle further away at petrol stations, and other break stops- you get a longer walk and larger break from sitting Triple-check your tyres at the next petrol. Walking around your vehicles 3 times and squatting at each tyre for up to 30 seconds can give you 10 minutes of exercise Transport- General Driving in your truck for most of the day? Here are some tips to stay active: - Stretch at your scheduled stops- it will help to improve your flexibility, alertness, and prevent injury and soreness - Clean your vehicle by removing rubbish and washing the wind screen at your scheduled stops - Triple-check your tyres at the next truck stop. Walking around your vehicles 3 times and squatting at Transport- Long haul Trucks Transport- Short Haul Trucks - each tyre for up to 30 seconds can give you 10 minutes of exercise Shut the Truck Up! Go for a short walk during scheduled breaks rather than sitting in your truck Looking to lose weight? Here are some tips: - Hand wash and vacuum your car for 30 minutes a week and lose 1 kg a year - Mow the lawn for 30 minutes a week and lose 1.4 kg per year - Play and run with your kids or pets in the park for 1 hour a week and lose almost 2 kg per year - Take a 20 minute walk to get the newspaper or milk twice a week and lose 1.2 per year All workplaces Men Looking to lose weight? Here are some tips: - Do 30 minutes of light housework everyday and lose 4.4kg per year - Cook, hand-wash dishes and clean for a total of 30 minutes a day and lose 5.2kg per year - Play and run with your kids or pets in the park for 1 hour a week and lose 1.6kg per year - Carry heavy shopping bags for 10 minutes a week and lose 1.6kg per year All workplaces Women
