These resources provide general information only, and are not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have about your individual health and medical condition.
Acknowledgments
This resource was created in collaboration with Aboriginal and Torres Strait Islander health workers and practitioners working in the Aboriginal and Torres Strait Islander community controlled sector.
QAIHC would like to acknowledge and honour the Traditional Owners of the lands and waterways of Queensland. We recognise their continuing connection to these lands and waters, and thank them for protecting this country and its ecosystems since time immemorial. We acknowledge and wholly support all Traditional Owners for their continuing connection to this country and their communities.
We pay respect to Traditional Owners and to their Elders past, present and emerging.
QAIHC thanks and acknowledges Diabetes Australia and Health and Wellbeing Queensland for their contributions to this project.
Introduction
Before others came to our lands and waters, our connection to Country, water and each other meant that there was a lot of physical activity in our life. This physical activity included hunting, gathering, gardening, ceremony, trade and connecting with Country, our waters and each other. Our focus on physical activity supported our physical health, and our overall social and emotional health and wellbeing.
When others came to our lands, many changes came to our traditional lifestyles which affected our physical activity. These changes included being forcibly removed and losing access to our traditional Country, separation from our families and confinement to reserves, missions and fringe camps. As our physical activity decreased, our health suffered.
For thousands of years, high levels of physical activity kept us healthy. If we look back to how we used to move and try to bring it back into our lives as much as we can, we can start to regain the good health we had before.
How physical activity helps to keep you healthy
Builds a stronger heart and healthy lungs
Helps insulin to work better to improve your blood sugar levels
Helps you maintain a healthy weight
Improves your muscle strength and bone mass
Lowers your blood pressure
Reduces your risk of heart disease
Improves your sleep and reduces your stress levels
Helps heal your mind, body and soul, and supports your wellbeing
How can I keep physically active?
Exercising with others is a good way to have a yarn, keep motivated, stay social and increase your health and wellbeing.
Housework / cleaning
Swimming
Team sports
Cultural dancing
Gardening Dancing/Fitness class
Fishing
How much physical activity should I do?
Aim for at least 30 minutes of physical activity on most days
Remember, physical activity includes everyday activities like walking to and from school or work, doing jobs around the house and going walking or swimming with friends.
What if I can’t do much physical activity?
Have a yarn with your doctor about activities you can do safely and comfortably within your own limits.
Always move safely!
Incidental activity
Wakling upstairs instead of taking the lift/escalators
Cycle or walk to work
Get off the train/bus a couple stops early and enjoy a walk to work
Walk to a park for lunch by yourself or with a friend
Listen to a podcast/ music or call a friend while you go for a walk
Some tips to make it easier to get started
Involve a friend in your activity routine to keep you motivated.
Vary your activities to keep it interesting.
Put your walking shoes and socks near your door or in the car.
Use an activity planner (see the activity planner on page 13).
Get ready to move!
Know the red flags
Some people may have these symptoms when exercising:
These symptoms are not dangerous if handled well.
It is important that you talk to your doctor, nurse or health care worker about how to handle these symptoms.
Upset or mood swings
Blurred vision
Weakness or fatigue Sweating Hunger
Shakes or dizziness
If you are experiencing any of the red flags, hypo or not, follow these steps:
Stop exercising, sit down and have a break for a few minutes.
Drink some sips of water.
Eat some food high in carbohydrates e.g. a piece of fruit or a muesli bar.
Check your blood sugar levels if you have diabetes.
Wait until you’re feeling better before starting physical activity again.
How do I know I’m doing the best I can for my health?
Checklist
I am exercising regularly
I am eating my bush tucker
I check in with myself to make sure I'm drinking plenty of water
I check my skin regularly including my feet and use moisturising cream every day
I go to my health checks and follow up appointments
I get involved with community and events to stay connected to look after my mental health and wellbeing
I take the medications prescribed by my doctor on time each day
For those with diabetes: I regularly check my blood sugar levels to make sure they're in the normal range
Activity Planner
Plan your daily activities and tick the boxes to keep track.
SUN MON TUES WED THUR FRI SAT
Fitness Activities — Aim to do something from this group for at least 30 minutes.
Walk
Work in the garden
*Add other activities here (e.g. swim, golf)
Strength Activities — Try to do one of these activities on at least 3 days each week.
Strength exercises
*Add other activities here (e.g. stairs, yard work)
Flexibility — Try to do some stretching exercises every day.
Stretching exercises
*Add other activities here (e.g. stairs, yard work)
Balance Exercises — Do these as often as you can.
Practice balancing
Sitting Less — Mark the days you make a real effort to reduce your sitting time.
