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Health and Fitness March09 PDF Print E-mail
Friday, 06 March 2009
Dr Rod Edwards PhD     This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
School of Education and Professional Studies, Griffith University
A Yearly Exercise Program –
Note: This advice is for the average family member who wants basic fitness for health (and weight loss, if desired), not for specific sports, or higher levels of conditioning.
Extreme programs in the popular media (eg. “Biggest Losers” and the “Fire-fighter’s Exercise Program”) can be dangerous for unfit individuals. In addition, research tells us that major changes to our lifestyle and sudden increases in exercise, usually do not work. As with nutrition, small changes over a long period of time, result in the most likelihood of success.
Seasons
Summer: Use the pool – the Dayboro pool *(with both swimming tuition and a fitness instructor/personal trainer available) or a private pool with no-one watching and your own program (see below). Also in hot weather, walk early or late. There is no fitness or health benefit in profuse sweating or overheating). *Note that the Dayboro pool is generally only closed for two to three months in the middle of winter and is heated to a beautiful 26-27 degrees.
Winter: The time for more exertion during the day – walking or bike riding. If you are working, have your nutritious small lunch at morning tea and go for a walk at lunch time.
Walking: All year with the seasonal provisions above. This is the most natural activity that our bodies were designed to do. Speed of walking may depend on level of fitness or the slope. If you are fitter, try JOWALKING (also called “wogging” – jogging along the flat and downhill (not too steep), and walking up slopes.
Resistance and weight-bearing exercises.
This does not necessarily mean going to the commercial gym, although many people find that they stick to a program better in groups and with professional guidance. You can start by getting a 5kg and a 3kg dumbbell and doing some basic arm and stepping exercises (in many websites) – eg 3 simple ones to start with :arm curl (bring the arms up one at a time in front of the body), standing press (weight on shoulders and pushing straight up one at a time) and step-ups holding a light weight.
How heavy and number of repetitions? As adults just wanting basic health and strength, use a weight you can move 12-15 times and do three sets of that three times a week as a starter. If anyone wants clearer guidance, send me an email.
In the Pool: Basic swimming is mild resistance training and that is one of the best exercises available. However, the water is great for a wide variety of strengthening and flexibility exercises (look next month for specific examples)
Mosquitoes  
Insects can spread many diseases. We do not have a great problem here at the moment. However, the mosquito that carries Dengue fever seems to be coming further south with global warming, and occasional outbreaks of Ross River Fever and Barmah Forest Virus are caused by insect bites. We need to keep pools of water away from the house.
According to the council website, you can reduce the number of mosquitoes in your backyard by:
Throwing out containers in your yard that hold water (i.e.: tyres, tins, jars, etc)
Changing water in bird baths and pet bowls frequently
Cleaning roof gutters on a regular basis
Removing bromeliads or regularly flushing the mosquito larvae using a high pressure hose
Emptying pot plant saucers every week or filling them with sand
Keeping swimming pools clean and chlorinated
Keeping ornamental ponds and fountains stocked with fish. The Department of Primary Industries recommends native Australian species such as Rainbow Fish and Pacific Blue-eye for our shire. Please make sure that the fish you are purchasing are from Council's catchment zone. To check, please obtain a copy of the approved list from the Department of Primary Industries by phoning the DPI Call Centre on 13 25 23.
Creating a frog-friendly garden
Mosquitoes & rainwater tanks
Rainwater tanks must be properly maintained at all times, and fitted with mosquito-proof screens and/or flap valves on every opening, including the overflows. (www.moretonbay.qld.gov.au ).
Also see Qld Health websites eg www.health.qld.gov.au/dengue/documents/22380.pdf
 
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