Health Promotion

Image

'Life. Be in it’ started in 1975 in Victoria and was subsequently adopted on a national scale by the Federal Government in 1977. The aim of the program was to promote an increase in daily activity levels among all Australians and to promote awareness of the importance of regular physical activity.

Healthy Living NT feels that ‘Life. Be in it’ and its message remains as important today as it was back then, particularly with the increase in obesity and chronic conditions that can be directly and indirectly related to lifestyle and reduced levels in activity and exercise. In the mission to prevent chronic disease and get everyone to Be More Active, ‘Life. Be in it’ is a perfect match for Healthy Living NT and allows the inclusion of preventative health and health promotion under our umbrella of services.

With the vision to, ‘get the most out of life’, Healthy Living NT supports a range of recreational and physical activities that provide a direct link to building a healthier NT, for all Territorians to engage in a healthier lifestyle through increased activity and better nutrition.

Healthy Living NT would like to acknowledge the support of the Department of Sport and Recreation NT in this initiative.  

As per Australian physical activity guidelines, adults should aim to be active on most days of the week, preferably every day, for at least 30 minutes or more. This can be done in a single session or broken up into smaller blocks throughout the day and include a variety of different activities at different intensities. 

Resistance training is a dynamic form of exercise that challenges your muscles by making them work against a force. This force can come from various sources, including weights, resistance bands, or even your own body weight. When you lift weights or push against resistance, your muscles face a challenge that leads to tiny tears in the muscle fibres. As your body repairs these tears, your muscles grow stronger.

As we age, the benefits of resistance training become increasingly significant, enhancing our overall health and quality of life. One of its primary advantages is the development of muscle strength. Naturally, muscle mass declines with age, but resistance training helps counteract this loss, making daily activities easier and improving overall strength.

Moreover, weight-bearing exercises can boost bone density, which is crucial for reducing the risk of osteoporosis and fractures. By enhancing stability, strength training also helps prevent falls, promoting greater independence and confidence in daily life. Additionally, strengthening the muscles around joints can also alleviate pain and improve function, simplifying everyday tasks. 

When you are physically active, your body becomes more efficient at using cholesterol. Regular physical activity can boost your HDL (good) cholesterol and lower your LDL (bad) cholesterol. It also helps manage weight, which is important because being overweight can increase cholesterol levels. Overall, exercise is like a natural medicine for your cholesterol levels, keeping your heart healthy and reducing the risk of heart disease. So, whether it's walking, jogging, swimming or dancing, physical activity is great for your heart and cholesterol.

No, it's never too late to start strength training! While muscle mass naturally declines with age, resistance training can help rebuild strength, improve mobility and boost bone density. Studies show the body responds positively to strength training well into the 70s, 80s and beyond. Starting at any age can enhance quality of life, reduce the risk of falls and improve daily function. Begin with light weights or bodyweight exercises and progress gradually. Always consult your healthcare provider to ensure the exercises are suitable for your health and fitness level.

Yes, strength training can be safe and beneficial for people with arthritis or joint pain. Strengthening the muscles around your joints provides support and can reduce pain and stiffness. Low-impact exercises like resistance bands, light weights, or bodyweight exercises help improve strength without putting too much stress on the joints. It’s essential to modify exercises to suit your condition—focus on controlled movements, avoid excessive strain and take breaks as needed. Always consult with a healthcare provider or physical therapist to ensure the exercises are safe and appropriate for your specific needs.

No, heavy weights are not necessary to build strength. You can effectively improve strength using bodyweight exercises, resistance bands, or light dumbbells. The focus should be on proper form and controlled movements. Exercises like squats, lunges and push-ups can build muscle using just your body weight. Resistance bands provide a good challenge and can be adjusted for different levels. Starting with light weights or household items, like water bottles, is a great option. The key is consistency, gradual progression and good technique, not how heavy the weights are.

Start slowly to allow your body to regain strength. Begin with low-intensity activities like walking, gentle yoga, or light stretching to ease back into exercise. Gradually increase intensity as your energy levels improve. Start with short sessions and listen to your body—rest if needed. Don’t rush; focus on consistency rather than intensity in the beginning. Hydration and proper nutrition are also key to supporting your recovery. Once you feel stronger, gradually introduce more demanding exercises. Always check with a healthcare provider if you have concerns before resuming more intense activity.