Fit exercise into family time - Heart Foundation · 2020. 7. 9. · Fit exercise into family time...
6
Fit exercise into family time We all want our kids and grandkids to be happy and healthy and to give them a head start in life. We can – by helping them make the best choices when it comes to food and physical activity. Getting kids active helps set them up for healthier habits into adulthood. Active kids have improved concentration, better self-confidence and stronger muscles and bones. So, what should we aim for? • Toddlers and pre-schoolers should be physically active every day for at least 3 hours. • Children and teenagers should get at least 1 hour of moderate to vigorous intensity physical activity every day. • Children and teenagers should limit the use of electronic media for entertainment (e.g. television, seated electronic games and computer) to 2 hours per day. Getting kids active doesn’t necessarily require lots of space or expensive equipment and being active as a family is good for your activity levels as well! Here are some ideas to get active together: • Play together as a family. Join kids on a bike ride, play hide-and-seek, or play cricket with them at the beach. • Give children active alternatives to screens. Keep a box of skipping ropes, frisbees, balls and hula hoops. • Plan family activities that involve walking. Going to the zoo, a picnic in a local park, a day at the fun park or a visit to local historic sites will have the family on their feet and walking without them even knowing it. • Get the kids involved in the garden. They’ll stay active digging, weeding and planting, and, if you grow herbs and vegetables, learn valuable lessons about where food comes from. Welcome to Heart Foundation Walking Newsletter – Edition 4, 2018 Proudly supported by Program sponsor Meet our inspiring Golden Shoe Awards winners - page 4
Transcript of Fit exercise into family time - Heart Foundation · 2020. 7. 9. · Fit exercise into family time...
Fit exercise into family timeWe all want our kids and grandkids to be happy and healthy and to give them a head start in life. We can – by helping them make the best choices when it comes to food and physical activity.
Getting kids active helps set them up for healthier habits into adulthood. Active kids have improved concentration, better self-confidence and stronger muscles and bones.
So, what should we aim for?
• Toddlersandpre-schoolersshouldbephysicallyactiveeverydayforat least 3 hours.
• Childrenandteenagersshouldgetatleast1hourofmoderateto vigorous intensity physical activity every day.
• Childrenandteenagersshouldlimittheuseofelectronicmediaforentertainment (e.g. television, seated electronic games and computer) to 2 hours per day.
Getting kids active doesn’t necessarily require lots of space or expensive equipment and being active as a family is good for your activity levels as well!
Here are some ideas to get active together:
• Playtogetherasafamily.Joinkidsonabikeride,playhide-and-seek, or play cricket with them at the beach.
• Givechildrenactivealternativestoscreens.Keepaboxofskippingropes,frisbees, balls and hula hoops.
• Planfamilyactivitiesthatinvolvewalking.Goingtothezoo,apicnicinalocal park, a day at the fun park or a visit to local historic sites will have the family on their feet and walking without them even knowing it.
• Getthekidsinvolvedinthegarden.They’llstayactivedigging,weeding and planting, and, if you grow herbs and vegetables, learn valuable lessons about where food comes from.
Welcome to Heart Foundation Walking Newsletter – Edition 4, 2018
Proudlysupportedby ProgramsponsorMeet our
inspiring Golden Shoe Awards winners
- page 4
2
StateandTerritoryactivities
SomeoftheVictoriaPointWalkerswalkingaroundat the Doomben races in Brisbane – a wonderful day with great friends!
Queensland
South Australia
NorthernTerritory
Leisurely on Linear walked 6,666 steps and enjoyed morning tea to celebrate their sixth birthday.
NewHeartFoundationWalkOrganiser,BernieLeewithsome of the walkers soon to become members of the groupwalkingatTerritoryWildlifePark.
TheBelleriveWalkingGroupareahardybunchandhavebeenwalkingforeightyears,rain,hailorshine.Theirmottois“ItneverrainsonTuesday”,butitdid!Theyhavetwo groups – the walkers walk for an hour and the strollers forhalfanhour.Theyallenjoygatheringforcoffeeandchat afterwards.
AustralianCapitalTerritory
TheAraluenWalkingGroupcelebratingtheir10thanniversary.
3 131112•[email protected]
CongratulationstoourPhotoCompetitionwinners!Thank you for all your submissions.
Wereceived127amazingentriesinthisyear’sPhotoCompetition.Thewinnerswillbeshowcasedinour2019calendarwhichwillbeavailablesoon.
KarolynCampbell–VictoriaPointWalkers,QLD
Helen Haydon – SA
JulieKussrow–BerrinbaTrailBlazers,QLD
GayCasey–MitchellCentre WalkingGroup,NT
StephaniePollock–RedlandBay1,QLD
LynMoloney–YarrahappiniWalkers,NSW
AlisonGentles–WoodridgeWanderers,QLD
SonyaElmes–BiloWalkers,QLD
JanelleNorthcott–CasuarinaWalkingGroup,NT
TroySimpson–ACT
TraceySmith–TheIllawarraGoodHearts,NSW
SimonLim–SWEAT,NSW
KateGreenwood–CoomaPaceSetters,NSW
4
Rainorshine,Pia(middle)ischeerful,energeticandabsolutely committed to promoting the benefits of walkingandtheHeartFoundation.Piaiscommunity-minded and a great friend, helping her group to maintain motivation after personal difficulties, ill health, loss and bereavement and organising additional park and beach walks, monthly breakfast catch ups, and annual year-end celebrations (with hand-made heart shaped gifts and motivational cards).
Evelyn recovered from two aneurysm operationsin2011andspent18monthsin a wheelchair. She returned to walking aided by her loving husband Alex. Due to some memory loss and balance problems, her progress was very slow. However, with sheer determination Evelyn now walks with Niagara ParkWalk&Talkthreetimes a week (3-4kms) at a cracking pace. She also walks every other day of the week with community carers, and she keeps them fit!
Adrienne’shusband,Phillip,nominatedherforaGolden Shoe Award in the form of a poem:
She walks everywhere for fitness and funShe encourages me and everyone Great for the environment leaving the carHealthy lifestyle she leads by farEnjoying the scenery as she goesHow far she walks only her Fitbit knows.
CaroljoinedthePrimeMinister’sOnemillionstepschallenge late and, despite rarely walking previously, hasmanaged20,000+stepsperdayandreachedonemillion steps with days to spare!
MeetourinspiringGoldenShoeAwardswinnersThe annual Golden Shoe Awards recognise individuals who have made an exceptional contribution to walking. For the first time this year, nominations could be submitted via an online portal, which resulted in a bumper crop of more than 100 entries in four categories. A huge congratulations to our winners and thank you to everyone that nominated.
Category: Leadership in walkingWinner: PiaMazzaracca–AlmondTreeTrackers,SA
Category: CourageandcommitmentWinner: EvelynCowie–NiagaraParkWalkandTalk,NSW
Category: Health and wellbeingWinner: Adrienne Harries – App user, QLD
Category: IncreasedwalkingduringthePrimeMinister’sOnemillionstepsWinner: CarolDuroy–Appwalker,NSW
5
Support the Heart Foundation with yourChristmascardsthisyear40c from each card ordered will be donated to the Heart Foundation.
TheHeartFoundation,inpartnershipwithCharityGreetingCards,offer24gorgeousChristmasdesignsthatcanbepersonalisedwithyour special message (or company logo).
Pleaseseethebrochureenclosedformoreinformation.Toorder,complete the form and email [email protected], order online at www.christmascards4charity.com.au/hf orcallCharityGreetingCardson(02)83050500.
131112•[email protected]
ForHeartWeekthisyear,Corinaworkedwithtwowalkinggroups in her region to create a community walk and morning tea followed by a mini health expo of health services.TheycreatedalistoforganisationstoinviteandtheeventwasadvertisedthroughHeartFoundationWalking,SocialMediaandflyers.
ThankstotheireffortstheminihealthexpoincludedspeakersanddisplaysfromtheCommunityContinenceService,CancerScreeningServices,HeartFoundation,ArthritisTasmaniaandAustralianHearing.TheyalsowereabletoreceivematerialsfromHeartFoundationWalkingincludingballoons,brochures,flyersandT-Shirts.
Theeventwasattendedby65peoplewhichincludedmembers of walking groups from surrounding regions, local media and representatives from the Heart Foundation includingTasmanianCEOGraemeLynch.
If you would like to organise a local walking event remember to:
• checkthe‘TipsandTools’sectionofthewebsiteforsomegreat resources;
• [email protected] with the details of your event and we can promote it on our website.
Runninganevent?Take some inspiration from one of our Tasmanian Local Coordinators, Corina
Check out the ‘Events’ page on our website walking.heartfoundation.org.au/whats-on/events/
Contact us on 13 11 12 or email [email protected] to have your event listed.
Want to find a local walking
event or to promote your walking event to other groups?
Diarydates2018/2019
6
TheNationalHeartFoundationofAustraliawouldliketoacknowledgetheTraditionalOwnersofthelandandpayrespectstoElderspastandpresent.©2018NationalHeartFoundationofAustralia,ABN98008419761Theentirecontentsofthismaterialaresubjecttocopyrightprotection.Enquiries concerning permissions should be directed to [email protected]
HFW-News-Ed20418
Grilled chicken salad bowl with tahini dressing
Method
1.Combinetahini,garlic,lemonjuice,oliveoilandhoneyinasmallbowl with1teaspoonhotwaterandmixuntilasmoothconsistency.Setaside.
2. Spray a large pan or non-stick frying pan with olive oil and heat over medium-highheat.Cookchicken5-6minuteseachside,oruntilgolden and just cooked through. Set aside.
3.Toserve,dividethelentils,beetroot,carrot,cucumber,spinachleaves and sliced chicken between 4 bowls.
4.Drizzleeachbowlwithtahinidressing.
Serves 4Preparation time: 10minutesCooking time: 10minutes
Ingredients
• 2 tablespoons tahini
• 1garlicclove,crushed
• 2 tablespoons lemon juice
• Oliveoilspray
• 3 teaspoons olive oil
• 1teaspoonhoney
• 400gleanchickenbreasts,halvedhorizontally
• 200gcanofnoaddedsaltlentils,drained
• 2 medium beetroots, peeled, grated
• 2 large carrots, peeled, grated
• 1largecucumber,cutintothickbatons
• 120gbabyspinach
A fresh and healthy salad, perfect in the warmer weather!
For more health recipes visit heartfoundation.org.au/recipesorcalltheHeartFoundation’sHelpline131112.
Event / Activity Date Contact Description
HFWWorkshopWA
8November2018 walking.heartfoundation.org.au/whats-on/events/
Theworkshopwillincludeaprogramupdate,great guest speakers from other health and community organisations and fantastic heart health information.
International Volunteer Day
5December2018 A day for volunteers and volunteer-involving organisations to celebrate their efforts and showcase the difference they make in their communities.
Heart Foundation Walking Newsletter
8January2019 Edition1 2019deadline
Send us your stories about birthdays, events, milestone achievements or other special activities. Include a good quality photo in .jpeg format and email to [email protected]
