What are the physical activities related to community services programs?

Physical activity is good for your heart and blood pressure. It helps to control weight, prevent and control diabetes and relieve stress. Yet only about two-thirds of ACT workers (65%) are getting their recommended 30 minutes a day of moderate intensity physical activity on at least five days of the week1.

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Links to Further Resources
Community exercise
Volunteering

This physical activity doesn’t have to be done in one block of 30 minutes per day. It can be achieved by combining a few shorter sessions of 10 to 15 minutes each, such as walking to and from the bus stop or parking your car further away and walking the last bit2.

For those workers spending many of their waking hours sitting, emerging research is showing that this is also a risk for poor health, even for adults who are still undertaking the recommended 30 minutes of moderate intensity physical activity each day3.

The challenge for employers is to help their employees find at least 30 minutes of physical activity each day and to be active in as many ways as possible.

A combination of ‘healthy people’ and ‘healthy places’ strategies are most effective in promoting health and wellbeing in the workplace. Healthy people strategies may look to increase the health knowledge, awareness and positive attitudes of workers (personal development) and/or facilitate their active participation in healthy behaviours (behaviour change). Healthy places strategies are about providing a health promoting workplace environment through facilities, supportive cultures and/or policies.

For detailed information on developing and implementing a workplace health and wellbeing program, download a copy of the Guide to Promoting Health and Wellbeing in the Workplace 2016 (pdf – 5.4mb). Also refer to Links to Further Resources for great ideas, services and information to assist your workplace in implementing the example strategies below, and more.

	Examples of workplace physical activity	Healthy People	Healthy Places
?	Provide information to employees about the benefits of physical activity via factsheets, education seminars, posters and newsletters	X
?	Promote the use of stairs instead of lifts or escalators using communication methods such as prompts at the lift, posters, flyers, emails, screen savers.	X
?	Remind employees to get out of their chair and stretch.	X
?	Circulate physical activity program opportunities via newsletters, pay slips, etc.	X
?	Set up an information station that provides employees and visitors with access to active transport information, local cycling maps, public transport timetables for frequently used services and active transport activity information.	X
?	Organise talks and seminars about ways to become more physically active.	X
?	Introduce walking groups and other activity groups that meet before, during or after work. There are a number of service providers that can assist in this area.	X
?	Commence a walking challenge, e.g. using the 10,000 Steps program.	X
?	Organise and encourage corporate teams for events such as fun runs/walks.	X
?	Organise a corporate rate at the local gym for staff.	X
?	Encourage ‘walking meetings’ where space permits.		X
?	Promote information about joining local sporting clubs and opportunities to get physically active via email, company intranet or websites, noticeboards and newsletters.	X
?	Provide incentives to promote physical activity, such as flexible work hours or provision of 15 minutes work time to supplement 15 minutes of break time to be physically active.		X
?	Target specific groups (e.g. those who are most sedentary, women, men) through tailored initiatives.	X
?	Hold cycling information sessions on safe cycling strategies, cycling road rules and bicycle maintenance.	X
??	Provide bike racks, showers, change room facilities and lockers for walkers, runners and cyclists; or promote access to shared facilities.		X
??	Develop a Workplace Travel Plan to make getting to and from the workplace easier for staff and to reduce dependence on private vehicles and parking space.		X
??	Develop and implement a policy that supports physical activity at work		X
??	Provide or organise on-site physical activity classes for employees such as yoga, Pilates, swimming (whether free, partially-subsidised or user-pays).	X

Within these tables: ? this symbol indicates an easy or low-resource activity ?? this symbol indicates a more comprehensively resourced activity.

Links to Further Resources

The following websites provide great ideas, services and information to assist your workplace in implementing the above example strategies and more.

Health Campaigns and Information

You can also seek advice, support and referrals from your General Practitioner or other health professionals regarding your health and wellbeing.

Programs and Activities

Sedentary behaviour

Active travel

Walking

ACT CANwalk Portal – information on ACT walking groups, maps and events
Workplace walking program (Heart Foundation) – support to establish workplace walking groups
10,000 Steps (Central Queensland University) – workplace walking challenge
Walking meeting (Victoria Walks) – tips on conducting a walking meeting
Walk to Work Day (Pedestrian Council of Australia) – a national community event to promote in your workplace
MOVchallenge (Physical Activity Foundation ACT) – corporate and community challenges encouraging people to be active

Cycling

Sporting groups

Sporting club (Australian Sports Commission) – find a club search engine
ACT Gold (Southside Community Service) – opportunities for ACT residents 50 years+ to participate in free or low-cost activities
Sportenary (Canberra 100) – showcasing a diversity of sport and recreation activities

Community events

Targeted physical activity programs

Promote or conduct a targeted physical activity program in your workplace

Beat It (Australian Diabetes Council) – a tailored physical activity and lifestyle program for those at risk of, or living with, diabetes, heart disease and other chronic conditions
Heart Moves (Heart Foundation) – a low-to-moderate intensity exercise program for people living with health conditions

SunSmart

SunSmart (Cancer Council of the ACT) – information sessions for all types of workplaces, including Outdoor Workers

Workplace Policy

For more information on providers of health and wellbeing activities go to the Service Provider section
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[1] PricewaterhouseCoopers (2011). ACT Workplace Health Promotion Needs Analysis: Summary Report. Prepared on behalf of the ACT Government Health Directorate. Accessed 7 March 2012 athttp://www.health.act.gov.au/c/health?a=sendfile&ft=p&fid=1577587735&sid=[2] Department of Health and Ageing (1999). National Physical Activity Guidelines for Adults. Australian Government: Canberra

[3] Katzmarzyk PT, Church TS, Craig CL, Bouchard C (2009). ‘Sitting time and mortality from all causes, cardiovascular disease, and cancer.’ Medicine and science in sports and exercise. 41(5): 998-1005.

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Physical Activity Programs

Our Physical Activity Programs are prevention programs aimed to:

Increase access to regular, safe low cost community groups for adults across Western NSW;
Improve mental health and wellbeing, increase social interaction and assist participants in maintaining a healthy weight, healthy bones, muscles and joints;
Promote mobility, strength and balance while contributing to the reduction and management of many chronic conditions including cardiovascular disease, falls in older people, colon cancer, diabetes mellitus and high blood pressure;
Support 3 modes of exercise – Tai Chi for Arthritis, Community Exercise and Aqua Fitness;
Provide high quality leader training for staff and volunteers.

Regular Tai Chi has been shown to prevent falls and also helps in:

Improving flexibility, increasing muscle strength and enhancing balance
Aligning posture and increasing heart and lung activity
Preventing chronic disease

Regular aqua fitness can assist participants build general strength, fitness and flexibility.

Community exercise

Regular gentle exercise and strength training can assist participants to strengthen muscles, improve balance and increase energy levels and improve flexibility.

Should you have a query about any of our Physical Activity Programs listed above, or would like to know more about programs in your local area, please contact us via email.

Volunteering

We recognise and value the important role our volunteers play in supporting us to provide quality healthcare and to improve the health outcomes for our communities. As a volunteer you can be involved in many ways, with activities that may include being a community exercise leader.

Learn more about volunteering with us.