Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

Be active for life

Resources

The following resources can be found in this section:

  • Be active for life (PPTs)
  • Scenario: Be active for life
  • Activity: Be active for life
  • Quiz: Be active for life
  • Handout

The DVA Trainer will determine which activities are suitable for the training. Please note not all activities may be used during the training.

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

Be active for life (PPTs)

The Be active for life PowerPoint (PPT) is located on the Department of Veterans’ Affairs, Men’s Health Peer Education Volunteer Resource website page. The PPT file is:TAB13 – Be Active for Life.ppt

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

Scenario

SCENARIO: Be active for life (training use only)
Barry
I used to be pretty fit, jogging, going to the gym a bit. Then work got busy, plus family commitments, and it just got too hard. I find it’s not so easy to be active any more. But I know I have the time, it’s just an excuse. I have time to watch a lot of TV and movies.
I’ve just started walking to the local shops to pick up the bits and pieces that I need. It feels ok. I’m just not too sure of the next move. I’ve sat around a long time. I don’t know if the body would be up to it. My doctor says I need to lose some weight, to exercise more, my blood pressure’s up a bit.
Questions to raise / Talking points
  1. What ‘stage’ is Barry up to? (Review Stages of Change)
  2. What are the ‘positives’ in Barry’s story?
  3. Suggest some peer education initiatives that may assist Barry to increase his activity.
  4. What other issues need to be considered for Barry to get fitter?
(see possible responses on next page)

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

SCENARIO: Be active for life (training use only)
  1. What ‘stage’ (of change) is Barry up to?
Review Stages of Change: probably ‘preparation’—he’s got the ball rolling, but needs some framework to help progress. Some tangible actions and goals would help.
  1. What are the ‘positives’ in Barry’s story?
  • History of exercise
  • Has time
  • Started walking
  • Has seen doctor
  1. Suggest some peer education initiatives that may assist Barry to increase his activity
  • Exercise information, e.g. Shape Up Australia
  • Encourage further discussion with GP for a health plan
  • Formal walking group or other club/group activity—via local ESO, health service etc
  • Heart Health if eligible
  1. What other issues need to be considered for Barry to get fitter?
  • Motivation and barriers
  • Health issues
  • Competing commitments
  • Weight and diet management
  • Fear of ‘body not up to it’
  • Realistic goals

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

Activity

ACTIVITY: Be active for life (training use only)
Physical activity goal sheet
My start date will be:
Things I need to do first, e.g. see the GP:
Other people involved are:
My moderate fitness activities will be:
How often:
My strength activities will be:
How often:
My flexibility activities will be:
How often:
My balance activities will be:
How often:
My goals are:
My reward will be:
My starting weight/measurements are:
Here is my photo at the start:

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

Quiz

QUIZ: Be active for life
Select the best answer.
  1. Which of the following is true about physical activity?
a.Physical activity can effectively treat some mental illness.
b.Physical activity reduces the risk of having a fall.
c.Physical activity reduces the risk of dementia.
d.All of the above are true of physical activity.
  1. How much exercise is recommended for Australian men?
a.As much as possible as long as your heart rate does not exceed 130 beats per minute.
b.At least three hard workouts of one hour or more, every week.
c.At least 150 minutes of moderate activity every week.
d.At least 30 minutes of moderate activity on most days.
  1. Tai chi is considered an excellent exercise because:
a.It combines flexibility and balance activities.
b.Older Chinese people are among the healthiest in the world.
c.It gets people out in the park, which means they also get sunlight, fresh air and mix with other people.
d.It provides an excellent aerobic workout with strength elements.
  1. Which is most true of setting goals when returning to physical activity?
a.It is a bad idea because failure will reduce motivation.
b.It is a good idea because goals increase motivation.
c.It is a bad idea because men use rewards, such as food or alcohol, when goals are achieved.
d.It is a good idea because research has found that trying to outdo a mate is a key factor in men successfully returning to exercise.
  1. What is considered moderate activity?
a.If you can talk you are not going hard enough.
b.You can talk easily but your heart rate and breathing increase slightly but noticeably.
c.Your heart rate must exceed 130 beats per minute.
d.Your heart rate must not exceed 130 beats per minute.
  1. What is the most useful way to monitor weight changes with a new exercise program?
a.Weigh yourself after each activity.
b.Weigh weekly first thing in the morning after going to the toilet.
c.Don’t weigh until you have substantially increased your exercise tolerance.
d.Weigh each day and put in a diary.
  1. Is ‘no pain, no gain’ a good approach to exercise?
a.Yes. If you don’t feel very sore the next day, you haven’t been working hard enough.
b.No. People who take this approach are most at risk of injury.
c.Yes. You can never have too much exercise.
d.Yes. Providing you are working out with a friend, you can push yourself as hard as you like.
  1. Is swimming a good choice of exercise for weight loss?
a.Yes, because you can do it safely with low chance of joint injury.
b.No, because buoyancy reduces effort needed, and it is harder to increase intensity than walking.
c.Yes, because there are pools and water aerobics classes close to more than 90% of the Australian population.
d.No, because risk of cardiac problems is greater in water.
QUIZ: Be active for life (ANSWERS)
Select the best answer.
  1. Which of the following is true about physical activity?
a.Physical activity can effectively treat some mental illness.
b.Physical activity reduces the risk of having a fall.
c.Physical activity reduces the risk of dementia.
d.All of the above are true of physical activity.
  1. How much exercise is recommended for Australian men?
a.As much as possible as long as your heart rate does not exceed 130 beats per minute.
b.At least three hard workouts of one hour or more, every week.
c.At least 150 minutes of moderate activity every week.
d.At least 30 minutes of moderate activity on most days.
  1. Tai chi is considered an excellent exercise because:
a.It combines flexibility and balance activities.
b.Older Chinese people are among the healthiest in the world.
c.It gets people out in the park, which means they also get sunlight, fresh air and mix with other people.
d.It provides an excellent aerobic workout with strength elements.
  1. Which is most true of setting goals when returning to physical activity?
a.It is a bad idea because failure will reduce motivation.
b.It is a good idea because goals increase motivation.
c.It is a bad idea because men use rewards, such as food or alcohol, when goals are achieved.
d.It is a good idea because research has found that trying to outdo a mate is a key factor in men successfully returning to exercise.
  1. What is considered moderate activity?
a.If you can talk you are not going hard enough.
b.You can talk easily but your heart rate and breathing increase slightly but noticeably.
c.Your heart rate must exceed 130 beats per minute.
d.Your heart rate must not exceed 130 beats per minute.
  1. What is the most useful way to monitor weight changes with a new exercise program?
a.Weigh yourself after each activity.
b.Weigh weekly first thing in the morning after going to the toilet.
c.Don’t weigh until you have substantially increased your exercise tolerance.
d.Weigh each day and put in a diary.
  1. Is ‘no pain, no gain’ a good approach to exercise?
a.Yes. If you don’t feel very sore the next day, you haven’t been working hard enough.
b.No. People who take this approach are most at risk of injury.
c.Yes. You can never have too much exercise.
d.Yes. Providing you are working out with a friend, you can push yourself as hard as you like.
  1. Is swimming a good choice of exercise for weight loss?
a.Yes, because you can do it safely with low chance of joint injury.
b.No, because buoyancy reduces effort needed, and it is harder to increase intensity than walking.
c.Yes, because there are pools and water aerobics classes close to more than 90% of the Australian population.
d.No, because risk of cardiac problems is greater in water.

Handout

The following handout can be found in this section:

  • DVA MHPE Information Sheet: Be active for life

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Be active for life: resources(Tab 13)

MHPE Information Sheet: Be Active for Life

Most Australians don’t do as much physical activity as is recommended, and this inactivity increases with age. Incidental exercise, such as gardening or getting up to change TV channels, has diminished. Most Australians spend less than one-tenth the time engaged in physical activity as they do in sedentary behaviour (sitting or lying for activities such as watching TV, using a computer or driving a car).Combined with diet changes, it is no surprise that most men are overweight.

Activity may add years to your life, but it will certainly add life to your years!

It is recommended that Australian adults (up to 65 years) should:

  1. Be active on most, preferably all, days every week.
  2. Accumulate150 to 300 minutes (2.5-5 hours) of moderate physical activity or 75 to 150 minutes (1.25-2.5 hours) of vigorous physical activity (or a combination)
  3. Domuscle strengthening activities on at least two days each week
  4. Minimise time spent sitting, and break up long periods of sitting as often as possible.

Moderate activity means increasing heart and breathing rates, but allowing you to maintain a conversation e.g. brisk walking, cycling, strenuous housework. Vigorous activityrequires more effort, making you ‘huff and puff’ e.g. running, fast cycling, team sports or hard manual labour.

If possible, those 65 and over should try to achieve the above recommendations. At a minimum, they should do some form of physical activity, and incorporate fitness, strength, balance and flexibility activities, according to capability and safety. Start slowly and gradually build up to at least 30 minutes of moderate activity on most, preferably all, days.

Most importantly, exercise safely. See your GP first.Start slowly, drink plenty of water, set the right pace and increase gradually. You want to be comfortable exercising. And don’t forget to slip, slop, slap, seek and slide.

Four types of activities are important:

  • Aerobic fitness: for heart, lungs, blood vessels (therefore every part of the body)
  • Strength activities: for muscles and bones, and safety in movement
  • Flexibility activities: to reduce injury risk and maintain movement longer
  • Balance activities: to reduce falls and accident risk and to improve coordination.

Starting or maintaining a new approach to physical activity can be challenging. Think through the ‘barriers’ and make a plan: what, when, where. Be clear about what may motivate you: Goals? Keep a diary if it helps. Plan for setbacks, and reward success.Mateship can be a motivator!

Further information

LiveLighter website (

A Healthy and Active Australia website (

Australia’s Physical Activity and Sedentary Behaviour Guidelines (

Heart Foundation website(

Lift for Life website (

DVA Heart Health Program website (

Choose Health: Be Active. A physical activity guide for older Australians
Choose Health Be Active website (

Reviewed: 08/10/2015