Green Prescription
Healthy Weight - Healthy Life
Getting started on the active way to health
Around half of all New Zealand adults and a third of children are too heavy for good health.
- Being active and maintaining a healthy weight can make a big difference to your health.
- Everyone needs to be active and eat well to maintain a healthy lifestyle.
- Being overweight and active is better for your health than being underweight and inactive.
It takes a lot of motivation, discipline and hard work to lose weight - but it's worth it!
Setting realistic goals is important. A 5-7% body weight loss will benefit your health.
Healthy weight is a lifelong commitment to regular physical activity combined with healthy food choices.
Talk to your doctor or nurse about an appointment with a dietician. Eating the right types of food will give you the energy to do plenty of physical activity without gaining more weight or feeling hungry.
Why be active?
Being overweight and inactive is a bit like filling the car with petrol then leaving it in the garage. If you don't drive the car, you don't use up the fuel.
If you are inactive, you are at increased risk of medical conditions like heart disease, Type 2 diabetes, stroke and some cancers along with other problems like decreased fertility, joint and back problems, snoring and sleeping difficulties.
Physical activity can help with the management of high blood pressure, blood glucose (sugar) levels and blood cholesterol levels. What's more, as your muscles become more toned and as you lose weight you'll feel better about yourself and your clothes will feel more comfortable.
So being physically active is important, and can help maintain a healthy weight.
Getting Started
If you have been inactive for a long time, getting started may be a bit uncomfortable. Start slowly and listen to your body. Slowly increase the time and intensity a little each day. Most of the discomfort will pass as you get more used to being active. If you have any pain or discomfort that lasts for more than a day or you are worried, talk to your doctor or nurse.
Sun Protection
If you are going out in the middle of the day use sunscreen, a hat and sunglasses to protect yourself from the sun.
Thirst
Drink plenty of water - sports drinks and sweetened soft drinks are not suitable for weight loss.
Stiff Muscles
Initially you may find your muscles will get stiff and sore. This will pass more quickly if you continue to be active. Start gently and keep going.
Sore Feet
Wear flat, comfortable walking shoes with a good pair of socks. Talk to your doctor if your feet get very sore.
Skin chafing
Barrier creams will reduce chafing between the thighs or between folds of skin. Lycra cycle shorts can also help - wear them under your pants, shorts or skirt.
Clothing
You don't need the latest trendy clothing to be physically active. All you need are clothes you are comfortable in. That goes for shoes as well (see above). Ensure your clothes have reflective material on them if you are out and about at night.
Wear a supportive bra - this can also help ease chafing under the breasts.
Timing of activity
During summer when it is hot, try to be active early in the morning or later in the afternoon when it is cooler.
Try swimming, aqua-jogging or water aerobics as a cooler option in very hot weather.
Worried about being active?
Many large people are worried about what other people will think if they start a new activity. Others worry about what they will look like, and are concerned about what to wear. Some people think they are too heavy to be physically active long enough for it to be worthwhile, especially if they have never been active before.
The good news is it can be fun and easy to be active whatever your size. Read on for some great tips on how to get started and how to stick with it.
How to be active
Being active isn't just about going for a run or doing a workout at the gym, it is about building activity into your daily routine:
- Take the stairs instead of the lift.
- Walk to the shops rather than drive.
- Go for a walk at lunch time with a friend.
- Get off the bus one stop early and walk the remainder of the way.
- Park the car further away from the office and walk.
- Wash your car by hand.
- Use chores around the garden to work up a sweat.
- Play with your children or grandchildren in the park.
Involve your whanau, friends and work colleagues in your activity plan. The more support you have, the more likely you are to both enjoy it and stick with it.
You could also try exercising in water. Because it's low impact, you can be active without putting your joints and muscles under too much stress. It's fun, flexible, social and relaxing!
How much activity?
The aim is to do at least 30 minutes on most days of the week, however more is better if you are trying to lose weight. And the great thing is - you don't have to do it all in one go! You can 'snack' on activity by doing 10 minutes at a time. It is important that it stretches you a little and makes you breathe harder and faster. It doesn't have to be painful, but you should push yourself a bit.
More information?
For more information on getting started on the active way to health, go to the SPARC Store.
Ask your doctor or practice nurse for a Green Prescription (this is not a pill - it is a prescription encouraging you to get more active) or phone 0800 ACTIVE (0800 22 84 83) for activity ideas and information.
Note: The information in this leaflet contains a few broad recommendations relating to specific medical conditions. It is not intended to be a complete answer to any questions you may have.
For more information about specific areas of concern, contact the relevant agency - for example, the National Heart Foundation, Diabetes New Zealand, the Arthritis Foundation or your doctor.
SPARC
Push Play is a nationwide SPARC campaign to get more people more active, more often. The campaign aims to increase awareness about the benefits of regular, moderate, physical activity - and how easy it is to get active.
Push Play says:
- physical activity is fun
- it is easy to be active
- physical activity is good for everyone
- it's never too late to start being active
- any activity is better than none
- it doesn't have to be hard to be good for you.
SPARC (Sport & Recreation NZ) is the public funding agency that encourages New Zealanders to enjoy healthy active lifestyles.
For more information about activities in your area, phone 0800 ACTIVE (0800 22 84 83).
Thanks to Celia Murphy, Obesity Action Coalition and Dr Anne-Thea McGill for their expertise and input into this resource.
Updated | 05 Mar 2008.
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