Are your lifestyle habits seriously affecting your health?
Many chronic diseases are preventable for most people, through healthy lifestyle choices. It is never too late to make positive changes in our life - eating well and keeping active can improve long term health and your quality of life.
Measuring your waistline is a great way of checking your 'risk' for a number of diseases. In general - women should aim for a waist circumference less than 80 cm - men should aim for less than 94 cm. If you’re concerned about your personal health or waist measurement, please talk to your health practitioner.
If you have a waist measurement in this 'at risk' range - it is an indicator of internal fat deposits, which can coat the heart, kidneys, liver and pancreas and increase the risk of chronic disease. Simple measures can decrease your risk of chronic disease and other health problems, associated with these fatty deposits.
The messages from Swap it - Don't stop it are simple and easy to do It could be getting off the bus a couple of stops early and walking the rest of the way, or swapping that afternoon chocolate bar for a piece of fruit. Swap sitting on the couch watching TV for pedalling an exercise bike while watching. You can create your own swaps! By making some swaps throughout your day, you can help decrease your risk of chronic disease. Go to Start Swapping to find out how you can make a start.
Get Moving! There are no “magical” solutions to losing weight. It takes time to put on weight - it takes time to lose it. You’re most likely to have long term success if you lose weight slowly and make changes to your lifestyle that you can stick with for life. Regular exercise can help you feel you have more control over life - a health action plan to get you motivated.
Regular physical activity helps by:
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reducing your risk of heart problems by lowering ‘bad’ cholesterol, increasing ‘good’ cholesterol and reducing triglycerides
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helps to maintain body weight
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helps to control blood pressure and blood sugar
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lifts your mood, fights depression and improves your sleep
Getting started Before you start, be sure to chat with your doctor to make sure there is nothing to stop you exercising safely. The key to getting fit is to start slowly and gradually increase the time and intensity of your activities. Aim to do some physical activity for at least 30 minutes three – four times weekly. Start slowly with three sessions of ten minutes, which can be increased as you become fitter. 
Remember it is important to hydrate when you exercise While we can last weeks without food, we can last only a few days without water. Water not only helps to maintain essential bodily functions such as regulating body temperature and carrying nutrients and oxygen around the body, we also need water to rid our bodies of waste.
In fact, water is needed for pretty much everything your body does. Try to drink plenty of water throughout the day, rather than sugary soft drinks or fruit juices. Water has zero calories, no sugar and no fat, so you can enjoy it with a clear conscience!
IMPORTANT Stretching before exercise helps prevent injury! Stretching gets blood to body parts that are working when you exercise, reduces cramping and helps you move more comfortably. Think about which muscle(s) you want to stretch. Stretch gently until you feel slight tension, hold for 10 to 20 seconds without bouncing. The muscle should feel more relaxed as you hold your stretch. If it doesn’t, relax a bit more until you can hold the stretch comfortably.
Stretches should be gentle, not painful. If you fell discomfort, relax the stretch and breathe deeply. Pain can be a sign you are over-stretching. Breathe in as you stretch, then slowly out as you hold the position. Sit or stand up straight between stretches - maintain good posture during all your exercises.
When to STOP! It is important to stop exercising, cool down, or ask for help immediately, if you get:
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chest pain or pressure
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dizziness or light-headedness
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irregular or very fast heart rate
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excessive shortness of breath
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nausea
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severe leg cramps
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pain or pressure in neck or jaw
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excessive tiredness
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blurring of vision
Get the family on the move Less active family members need encouragement and support Ideally find an activity you can do together. Here are some ways to get everyone in the family moving:
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Play actively with your children – kick a footy around, skip, jump on the trampoline
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Go on a family bike ride
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Walk with your children to school
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Take your dog (or the neighbour’s dog) for a walk
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Buy a fitness DVD or game - get the entire family to join in!
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Put on some music and dance with your kids
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Include physical activity in family outings
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Keep a box full of bats, balls, kites, frisbees etc – at home and in the car - you'll be ready for action
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Walk and talk – practice spelling and maths homework on the move - take a walk with friends to catch up, instead of just meeting for coffee
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Try pilates, yoga, ten-pin bowling, swimming or a new dance class
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Remember to drink fluids -
consider drinking water instead! An extra glass will help stave off food cravings or delay hunger pangs, helping tide you over for longer between meals
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Make housework fun – put on your favourite music and treat vacuuming or dusting as a workout
Getting active at work
- Keep a pair of walking /running shoes in the car or at work - ready for use
- Take the stairs rather than the lift, or walk rather than rest on escalators
- Go for a short walk during your lunch break. ask workmates to join you
- Start a walking group and stick to a routine of days or times to do this
- If you work in an office avoid long periods of sitting, get up as often as you can
- Walk the long way to the bathroom and kitchen/canteen
- Park your car further from work or get on/off the bus/tram/train at a stop further away
Get out in your garden or yard Do some work around the house, grow your own vegetables and herbs - be assured of freshness whilst saving dollars. Mow the lawn or clean up the yard with enthusiasm - work all the major muscle groups: legs, buttocks, arms, shoulders, neck, back and abdomen - using these muscles builds strength and burns calories. Gardening makes a good form of exercise and burns lots of calories. There can be a great deal of stretching involved with gardening, like reaching for weeds or tall branches, bending to plant and extending a rake. Pushing wheelbarrows, digging and shoveling, lifting bags of mulch, all provide resistance training similar to weight lifting, which leads to healthier bones and joints. Yet there is minimal jarring and stress on the body, unlike aerobics or jogging.
Be sure to lift in the right way and not overdo it, especially if you have been inactive for some time. If you are or have been pregnant, have been inactive or suffer from any medical conditions, it is recommended you seek medical advice before starting vigorous physical activity. Read Physical Activity Guidelines for adults and review tips for getting active for some practical tips you can follow.
People with CKD may find this info helpful - DaVita USA: Exercise for people with chronic kidney disease I Exercise for dialysis patients – Of course, you can exercise I Indoor exercises for people on dialysis I Frequently Asked Questions I Resources in other languages
Recommended websites from Measure Up on physical activity
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10,000 steps Motivating people to achieve 10,000 steps a day
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- Fitness Australia Health and Fitness Industry Association - Find a gym or health club
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Kinect Australia promotes active living to enhance health and well-being, build stronger communities and create more liveable and sustainable environments
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Walk to Work Day National annual event to promote regular walking and physical activity
UPDATED 16 AUGUST 2011
Disclaimer: This information is intended as a general introduction to this topic and is not meant to substitute for your doctor's or health professional's advice. All care is taken to ensure the information is relevant and applicable to each Australian state. It should be noted Kidney Health Australia recognises each person's experience is individual and variations do occur in treatment and management due to personal circumstances. Should you require further info always consult your doctor or health professional.