Active Living
Multicultural Aged Care Services Directory
The Multicultural Aged Care Services Directory (2009) makes it simpler for seniors from different backgrounds to access vital aged care services and maintain their independence.
With more than 450 ethno-specific senior citizens’ clubs and community organisations, the directory also brings together the most up-to-date contact information on government services for multicultural seniors.
To obtain a copy of the directory contact the Ethnic Communities Council of Victoria on 9349 4122.
Older People And Depression – Depression is not a normal part of ageing
Keeping active is a good way to help prevent or manage mild to moderate depression and anxiety. However, getting started or motivated to exercise and staying active can be difficult for people with depression.
How Does Exercise help with Depression?
There are many views as to how exercise helps people with depression. Exercise may block negative thoughts or distract people from daily worries. If a person exercises with others, exercise may increase social contact.
Compared to people who don’t have depression, depressed people generally have lower fitness levels. Increased fitness may lift mood.
Exercise may increase levels of neurotransmitters (chemical messengers in the brain) that have been found to be in short supply in depressed people. Exercise may increase endorphins, which are chemicals in the brain that have ‘mood-lifting’ qualities.
For more information refer to the Beyondblue website or call 1300 22 4636
Ambassador for Ageing Promotes Active Living
The Australian Government has established an Ambassador for Ageing to promote activities that ensure our communities value and respect older people. Ms Noeline Brown was appointed as the first Ambassador by the Minister for Ageing, the Hon Justine Elliot MP on 12 April 2008.
The role of the Ambassador is to promote healthy, positive and active ageing messages within the community; lead promotional activities to ensure our communities value and respect older people; and explain Government programs and initiatives to the public including assisting older people to be aware of programs and how to access them.
Information is available regarding staying active, eating properly and avoiding falls.
For more information refer to the Ambassador for Ageing website
Safe Ways to Stay Active
Regular physical activity is vital for improving and maintaining good physical and mental health. Some physical activities carry a higher risk than others. Walking is a low risk activity whereas, in comparison, running is generally considered to place a person at a high risk of injury.
For more information on low to high risk physical activities and tips on how to reduce injury while participating in your favourite pursuits Go For Your Life - Active Living Tips.
Living at home, your choices: A guide for older Victorians
‘Living at home, your choices: A guide for older Victorians’, developed by the Aged Care Branch of the Victorian Department of Health, is information to help older people to continue living independently at home. Topics include ways to stay physically, socially and mentally healthy, getting help to live at home, moving house and caring for your health.
Read more about ‘Living at home, your choices: A guide for older Victorians’ document.
Strength Training Tips in Seven Languages
The Office of Senior Victorians has developed a tip sheet on strength training for older people in seven community languages, including Arabic, Chinese, German, Greek, Italian, Polish and Vietnamese.
To access this information follow this link Strength Training Tips in Seven Languages
Health and Fitness Tips
Want to get fit but don't know where to start? This section has been compiled by the YMCA's resident Health and Fitness Specalist, Adrian Heffernan.
What is the best time of the day to exercise?
Most people have difficulty finding the time to exercise so the simple message is that any time is a good time.
The benefits of exercising at different times are so marginal that it shouldn’t be as much a concern as just getting moving. When exercising for weight management, morning can be a good time given that your glucose levels are low and your body will utilise fat for energy faster.
Is weightlifting beneficial for managing my weight?
Yes. We all lose muscle as we age, about a 10% loss by age 50. Muscle loss leads to a lower metabolic rate and weight gain unless calorie intake is reduced. Weight lifting or resistance training can actually prevent this muscle loss. It is the only known method shown effective at slowing this loss of muscle.
To achieve results, you need to progressively overload muscles. This means you need to expose them to loads that they have not experienced before. Within reason, the harder you push yourself the better the results will be. However, it is important that you do not compromise technique as this is very likely to lead to injury. It is also important that you have adequate recovery and nutrition to achieve your best results.
You should consult a Personal Trainer for a tailored training plan.
Do carbohydrates make you fat?
Eating more calories than you require and leading a sedentary lifestyle are the main factors that contribute to weight gain. Any food can make you fat, not just those foods high in carbohydrates.
Carbohydrates provide the same amount of calories per gram as proteins; fats provide more than double the calories per gram. Complex carbohydrates (starches such as bread, pasta, rice and potatoes), especially those derived from whole grains, are the body's best source of energy nourishment when they replace saturated fats and excess protein in your diet.
Whilst I am not overweight, I have not been as active as I would have liked to and have gained some weight around my stomach in recent months. What is the best exercise to lose the fat from this area?
There is simply no such thing as localised fat loss, regardless of the exercise prescribed.
Fat is lost evenly throughout the body. A small increase in your general activity levels will have you feeling great and make the world of difference. To lose weight you must increase your aerobic exercise, weight training and maintain a healthy eating plan.
How much water should I be drinking?
Everybody should drink a minimum of 8 glasses of water every day.
Recent studies show that everyday health concerns such as headaches, fatigue, illnesses, injuries, etc. are often a result of being dehydrated. If you're active, 8 glasses a day will not be sufficient. You need to replenish the fluids you lose during your activity sessions which is approximately one litre for every hour of exercise.
What exercises are the best for weight loss and burn the most fat?
Firstly, don't look for a quick fix weight management program. Changes that include healthy eating and regular exercise will help; however this process takes time.
Any aerobic activity including walking, running, swimming or cycling 3 or 5 times a week at a moderate intensity for 20 minutes will help you burn calories. Weight training is effective, as the more lean muscle tissue you have, the easier and quicker it is for your body to burn calories.