Move it or you’ll lose it
Sedentary Behaviour
Minimise the amount of time spent in prolonged sitting.
Break up long periods of sitting as often as possible.
Sitting less and moving more is one of the key messages for the QCWA’s Country Kitchens program. Since July 2015, the program has been helping Queenslanders living in rural, regional and remote areas to make healthier choices about their nutrition and exercise.
The program, funded by the Queensland Government, starts with a series of immersive Hands On Nutrition Workshops, run by Country Kitchens’ accredited practicing dietitians alongside local QCWA branch members.
Aside from learning how to sit less and move more, participants gain valuable insights about eating more fruit and vegetables daily, cooking at home and being aware of portion sizes and sugar in beverages.
"Once you learn some basics you’ll quickly realise how easily regular exercise fits into your day,” program coordinator, Fiona McKenzie said.
Getting sufficient exercise is an excellent health goal and so is sitting less. No matter how active you are, take some steps towards reducing the amount of time spent sitting.
Catch up with family and friends in an active way. Go for a walk or bike ride. Play Frisbee in the park or tray a yoga class together.
Get up 30 minutes early and start your day with an invigorating brisk walk.
If you work at a desk for long periods, get up from your computer every 30 minutes, stand up, walk to the door and back; get a glass of water every couple of hours.
When watching TV, every second advertisement break, try getting up and walking around the living room while the ads are on.
Aim to breakup your day with standing and sitting tasks such as ironing while standing up.
Weeding the garden provides a combination of squatting and standing exercises.
When driving for shopping or errands, park a little farther away from your destination and enjoy a quick walk.
If your day involves driving a tractor, aim for regular breaks from sitting such as getting out of the cabin every hour for a quick walk around the machinery.
Put simply, being physically active is really good for you. And evidence suggests the greatest health benefits are achieved by active people who also sit less and move more.
QCWA Chinchilla Branch president Glynis Stevenson agrees.
“Chinchilla Secret Mummy’s business is a walking group for mums with bubs in strollers,” she said.
“The walk is followed by a healthy snack and health information conversation; all three elements benefiting this group in our community.”
For the 12 months to December 2016, 929 people from 20 communities participated in the QCWA Country Kitchens program. A further 24 towns out of the targeted 80 communities are on the schedule to learn more about the benefits of healthy lifestyle practises.
"The program is inspiring state-wide action as each participating QCWA Branch and their community adopt these important health messages," Ms McKenzie said.
To get involved contact your local QCWA Branch or member, or go to www.qcwa.org.au/countrykitchens and register.
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