Men’s Health Peer Education Magazine Vol. 12 No. 2 July 2013 – Physical Activity: The Veterans’ Health Week Issue

Veterans' Health Week 2013

This year’s Veterans’ Health Week (VHW) will be from Monday, 14 October to Sunday, 20 October. The theme of this edition of the magazine is aligned with the VHW theme of Physical Activity. This issue highlights the importance of physical activity to your health and wellbeing. When reading this magazine, please think about "Finding Strength, Developing Flexibility, Maintaining Balance and Enjoying Fitness". It's never too late to start becoming more active.

Inside this issue

Mental health benefits of physical activityMental and physical health are closely linked, so taking care of your physical health can be a very effective way of managing your mental health. Increasing your physical activity is one of several simple strategies and healthy habits that, along with the support of family and friends, can help you cope with life’s challenges.

Ladies and Gentlemen, Start your engines!Winter is a tough time for Aussie sports fans. Wimbledon, the British Open, THE ASHES - while the demands of NRL, ARU, AFL, xyz.... continue without respite. We know what we have to do, painful and stressful as it may be. The screen and the couch call us to duty for our team, code and country. Often the watch is long and the pain is great. High-powered edibles and restorative fluids can only do so much. But as true sports fans we know how to endure, take the knocks and pay the price.

Something happened on the way to the mirrorIt was still the same face staring back at me each morning, but the picture below my shaven face seemed to have expanded for no apparent reason! I was still getting up each morning: shave, shower, breakfast, work, returning late afternoon to walk the dogs, a bite of dinner, watch the TV while ironing for next day. All the same sort of stuff I had done for over 20 years in the Army, less field training and deployments. So where was I going wrong?

ALSO IN THIS ISSUE: Diabetes and Exercise, Fuel foods, Exercising: Achieving a Perfect Balance, What sort of Physical Activity should I be doing, Any foot advice is good advice and much, much more.

Contents List

Page Title1 - Veterans’ Health Week 2013

- Inside this issue2-3 - Editorial

- Letter to the Editor advert and Reproduction of content - MHPE Magazine Editorial Committee membership- Letters to the Editor: Bob Postlethwaite and Signalman Brutus

4 - Exercise +Activity = Weight5 - Moving ahead with pain6 - Exercise: warm up and cool down 7 - Mental health benefits of physical activity8-9 - Ladies and Gentlemen, Start your engines: Taking the SIT out of obesity 10 - A talk to Penny / An audience with Pushkin11 - Any foot advice is good advice12-13 - Exercise: achieving a perfect balance14-15 - My Health Rules 16 - Something happened on the way to the mirror17 - Tai Chi: An alternative gentle exercise program18-19 - Diabetes and exercise19 - Exercise physiology and gym memberships20-21 - Fuel foods: nutrition and physical activity22 - Heart Health23 - Veterans’ Health Week 201324 - Keeping your mind active25 - Dead Horse Gap26-28 - Volunteer Recognition 5 and 10 year certificates29 - Volunteer Reps corner30 - DVA’s Right Mix App

- Keeping your mind active - answers31 - On Base Advisory Service32 - Review: Australian Healthy Food Guide33 - Health Technology: App review34 - Spiders’ webs and bookworms35 - MHPE National Highlights 36 - Back page information

- Back page contact details- Next issue

Tear-out - If physical activity is so important, why don’t we do it regularly? - What sort of physical activity should I be doing?

Editorial

Welcome to the Veterans’ Health Week Physical Activity issue

I was once advised that a stroll is only good for the soul. I’m very fond of strolling, as well as lying on the couch after a long day at work, sleeping-in on weekends and eating hearty

comfort food during the winter months. I’m probably not alone in having a predominantly sedentary lifestyle.

Inactivity has become built into our daily lives. We work longer hours – most of them sitting, we catch transport or drive to work, we communicate on electronic devices and most of our down-time also involves us lying down (back to the couch).

A common excuse is that we have too much to do and can’t find the time. What this really means, is that we consider physical activity a lower priority than everything else we have or want to do. It’s usually only when we have a health scare, or an injury, that we remind ourselves the body isn’t indestructible, and some ongoing maintenance might be in order.

Becoming more physically active is essential for long-term health and wellbeing. To kick-start you into action, read the My Health Rules article on pages 14-15. Our MHPE volunteers, Kathy, Laurie and Tiny, took up the challenge to become more physically active and we hope their stories will inspire you to make changes too.

Congratulations to our MHPE volunteers

2013 marks the 12th anniversary of the MHPE program. Each year, we recognise MHPE volunteers by awarding certificates of recognition and badges for 5 and 10 years of service. These awards are made during National Volunteer Week in order to acknowledge the value of volunteering within the broader Australian community. I would like to congratulate those volunteers who will achieve 5 and 10 years of service and thank them for all their hard work, enthusiasm and ongoing support of the program. Without our volunteers, there would be no program.

Letters to the Editor

Dear Editor,

I recently visited a Men’s Shed to drop off the MHPE magazine and give my usual spiel “My job is to get men to go to the doctor”. The secretary said “Over the last year we have attended the funerals of six members who knew they had something wrong, but would not go to the doctor”. At a supermarket check-out, a lady saw my MHPE shirt and said “Do you bully men to go to the doctor”. I said “We try to persuade them”. She said “Come and bully mine. He won’t go”. My message is: Men do not wait until you have symptoms. Go and have a check-up. Then you may have more birthdays and that is the secret of how to live longer.

Bob PostlethwaiteMHPE Volunteer

Guys, guys, guys,We’re only on this planet for a blink. Enjoy life what you can make of it. The glass IS half full. After all, we are above ground! Get active again. The pyramid of good food. All in moderation. Jog today, but stroll tomorrow and smell the roses. Volunteer to pass on your years of knowledge and for goodness’ sake, see your doctor for an annual check-up. Yeah I’m 62, still competing athletics (decathlon), don’t drink or smoke, an atheist, tutor, tenor, Coast Guard crew volunteer, love life and my wife, and due only to hereditary genes had two heart operations. I coach disabled athletes who’s results bring me amazement and tears of joy. I love what I’ve made of my life.

Signalman Brutus.

MHPE Magazine Editorial Committee Membership

Naomi Mulcahy DVA (Editor)Dr Graeme Killer AO, DVA Principal Medical AdviserDr Warren Harrex, DVA Senior Medical AdviserDimitri Batras, DVA National Health Promotion AdviserChris Clarke DVAJeff Fairweather DVA (outgoing member)Mariusz Kalinowski DVA (incoming member)Michael Correll VVCS (incoming member)

The Committee would like to thank Jeff for his support of the MHPE Magazine and welcome Mariusz and Michael who have joined the Committee for a two-year term.

Letters to the Editor

What we’re looking for…..

Letters should be no more than 100 words and relate to articles or topics discussed in the magazine or regarding men’s health generally

Please send your letters to The Editor at

menshealth@dva.gov.au, or

Men’s Health Peer Education magazinec/- Department of Veterans’ AffairsGPO Box 9998Sydney NSW 2001

MHPE Magazine And Reproduction Of Content

Just a reminder to our readers, if you would like to include an article that’s appeared in an edition of the magazine in your own publication, please contact the Editor to confirm if there are any restrictions on the re-publication of the material.

Eating + Activity = Weight

Just a few months ago, three MHPE volunteers in different states challenged one another to lose 10kg over twelve weeks. How did they do it?

We are all familiar with the consequences of being overweight or obese: Increases in cardiovascular disease, musculoskeletal problems, Type 2 diabetes and some cancers. Yet more than two-thirds of Australian men are overweight or obese (and more than half of Australian women and one quarter of children).

Weight management is not a complex formula: If energy in (food) exceeds energy out (physical activity), you gain weight. And vice versa. At an individual level, each side of the equation may require change.

The Australian Dietary Guidelines suggest a few key changes that can influence this balance:

Food variety daily, especially more non-starchy vegetables More wholegrains, seafood, legumes/beans, low-fat dairy and poultry Less processed foods, starchy vegetables and, for men, less red meat Remember alcohol has two-thirds more kilojoules than sugar!

Buy simple ingredients rather than pre-packaged and processed meals, and prepare meals yourself. Have the family or mates help and enjoy the rewards. Don’t sit watching Masterchef; Do it.

The Australian Physical Activity Guidelines challenge us to get thirty minutes of moderate exercise most days, to complete the weight equation. That means doing something that increases our heart and breathing rate, but not so much that you can’t have a conversation. There’s a hint; activity is more fun in company.

Don’t have the time?

Remember chopping wood for heat and cooking, getting up to change TV channels, and walking to the shop for milk? Physical activity is not just about gyms, jogging and Lycra. Incidental exercise can be taking the stairs, gardening or sacking the cleaner. Walk the dog. Get a dog!

Think of movement as an opportunity, not an inconvenience. Where can I moderately exercise for 10-15 minutes, a few times each day, in activities I already (or could) do? How much longer is it to walk briskly to the shop/station/club? Can I cycle? No parking hassles. Does the dishwasher do as good a job on saucepans as vigorous scrubbing?

If you can, also enjoy some regular, vigorous activity for extra health and fitness. It does make a difference to the equation. See your GP first. And they will tell you physical activity is not just about weight management. Exercise helps prevent many illnesses, dementia, falls and injury, reduces stress and improves energy, concentration, sleep and your sense of well-being.

Is there an easy way to shift the balance and lose weight quickly? ‘Fad’ diets come and go, and unfortunately weight loss is usually not sustained in the long run (see a comparison of diets at www.abc.net.au/health/dietguide and click on ‘select and compare’). A much better outcome is achieved with little changes in both sides of the weight equation over a long time. How did our MHPE colleagues achieve success? Modest changes sustained over months.

My ideal diet book is very short: It is called Eat Less, Exercise More, and all pages are blank. You write your own script.

The Australian National Physical Activity Guidelines are currently being revised. The fundamental message of Australians doing more physical activity will not change.

Tony Hoare, DVA National Aged Care Adviser

Moving Ahead with Pain

When chronic pain persists it often involves changes to the structure and chemicals in the nervous system. The good news is that physical activity is beneficial to the nervous system as well as improving physical conditioning which helps people cope better with daily pain.

Boom-bust Cycle

Individuals with chronic pain have ‘better’ and ‘bad’ days. The boom-bust cycle is activated when people try and get too much done on the good days, overdoing it, flaring up the pain and needing longer periods of rest to recover. Over time, this leads to physical deconditioning. In the end, individuals require less physical activity to result in the busts. Continuing on this cycle can lead to: feeling grumpy, frustration, poor sleep, making mistakes, forgetting things or becoming clumsy.

Pacing

Pacing refers to scheduling activities over a period so that you have a plan for breaking down tasks in a way that won’t flare-up the pain, but still achieve outcomes.Pacing involves time limiting activities and increasing the amount you can do over time. Ideally use a timer and be disciplined about beginning and stopping in line with your baseline.

Step 1Choose an exercise/activity that you want to do e.g: take the dog for a walk. Plan the activity e.g: time of day, number of days per week.

Step 2Set a baseline and start at a level that is comfortable. For example, ‘might manage a 20 min walk and can comfortably do a 15 minute walk’. Try this exercise for 2 consecutive days. Record your body’s response and then take an average of the ‘comfort time’, e.g:

Day 1 – 20 min walk

Day 2 – 15 min walk

Average = 17 min walk

Baseline: minus 20% = 14 min walk

Increasing the baseline by 10% each week and celebrate the progress. Following an exercise routine despite the low or high pain days sends messages to your nervous system that all is okay. Plan an enjoyable activity for the end of each day.

Balance

People with chronic pain report becoming clumsy. In turn this may lead to a higher risk of trips and falls. Chronic pain signals going to the brain at the same time as movement control can affect balance. Deconditioned muscles can reduce mobility and proper movement.

Exercises for a few minutes per day can improve balance. Simply walking on grassy verges rather than smooth footpaths can re-engage motor control. Inside, hold onto a chair with your finger tips and place one foot in front of the other and count to 20. Alternatively, lift one leg, counting to 20 and then change to the other foot.

The Australian Pain Management Association (APMA) is the national not-for-profit organization supporting people living in severe pain. APMA provides: a Pain Link helpline (1300 340 357), pain support groups, self-management education and is committed to making chronic pain a health priority.

Elizabeth CarriganAustralian Pain Management Association

Exercise: warm-up and cool-down

A regular exercise program will result in significant health benefits, improved physical function and improved psychosocial well being. But before you start each exercise session, warm-up your body so your muscles can better adjust to the increased physical demands of exercise; similar to using the choke when you are cold-starting the lawn-mower!! An active cool-down is also important to assist your body’s recovery and assist your body’s return to its resting state.

What are the benefits of a warm-up?A period of light all-round exercise has been shown to result in the following physiological changes:

Increase the rate and depth of respiration and the heart rate Increase the blood flow to the heart and muscles which increases the delivery of

oxygen and nutrients to the active organs and tissues Increase the muscle temperature making the muscle more pliable and less likely to be

damaged. As exercise results in joint movement, causes the release of synovial fluid into the joint

space, which lubricates the joints to reduce friction and pain in the joints.

It is generally accepted that a principal rationale for a warm-up, in combination with a stretching program is to reduce muscle and soft tissue injury and to improve exercise performance. This is especially relevant when the activity involves fast dynamic activities that involve the generation of high muscle forces or fast movements. However, the evidence that pre-exercise stretching reduces the incidence of soft tissue injury such as muscle strains is limited1.. Despite this, it is good practice to complete some gentle static stretches to increase the range of movement of the joints specific to the activity to be undertaken.

What should a warm-up consist of?A warm-up should consist of between 5 to 15 minutes of “low” intensity or gentle exercise, such as slow walking or stationary cycling, prior to the start of the main exercise session. The type of exercise in the warm-up should be specific to the type of exercise to be undertaken.

Your “cool-down”, stretching and the post-exercise recovery.On completing your exercise session, it is important to progressively “cool-down” with some light exercise and stretching prior to heading off to the change room or shower. The

cool-down assists the removal of metabolic waste products, such as lactic acid and electrolytes to improve the recovery of the muscle.

Stopping suddenly after an intense exercise may lead to post-exercise hypotension (a sudden drop in blood pressure due to pooling of the blood in the exercising muscles) which may to lead to fainting and a traumatic fall and a head injury2. A stretching program is most effective when the muscles are warm and pliable. A static stretching program focusing on the hamstrings, calves, lower back, especially involving trunk rotation and the chest muscles is generally recommended. Static stretching involves slowly taking the body or limb to the end of the range of movement, holding this position for 15-30 seconds and repeating this in both direction or both limbs, and repeating this 2-4 times. Seeking the advice of a professional to provide instruction on the correct form for these and other specific stretches is advised.

Dr Ian Gillam AEPAccredited Exercise PhysiologistIndustry Development OfficerExercise & Sports Science Australia

1. McHugh MP et al. 2010 Scand J Med Sci Sports; 20: 169-1812. Asplund CA Brit J Sports Med 2011; 45: 1157-62

Mental health benefits of physical activity Mental and physical health are closely linked, so taking care of your physical health can be a very effective way of managing your mental health. Increasing your physical activity is one of several simple strategies and healthy habits that, along with the support of family and friends, can help you cope with life’s challenges. Exercise is often recommended for people with mental health issues because of its proven benefits.

When times are tough, it’s easy to focus on all the problems you’ve got to deal with and stop doing the things you used to find enjoyable. Even though you might not feel like getting involved in exercise, hobbies or other activities, some sort of physical activity is vital. It helps you to relax by burning up those chemicals (like adrenalin) that are hyping you up, and by helping to take your mind off your worries for a while.

Even if you’re injured and can’t do anything too vigorous, there are still plenty of ways to stay fit and active. Half an hour of exercise or physical activity most days will greatly improve your fitness and sense of wellbeing. Possible activities might include:

Going for a walk, jog or swim (alone, with your partner or spouse, friends, or with the dog). Playing a sport. Gardening, cleaning the house or building or repairing something.

Sometimes people have trouble getting motivated to get active. It might help to draw up a schedule and keep it somewhere obvious (like on the fridge). Make a plan for each day and then tick off activities as you complete them. Soon physical activity will become a routine and you will find you have more and more motivation to stay active.

Setting goals can also help. At first, increasing your physical activity might seem impossible, but broken down into small steps you’ll find that it’s much more manageable. Remember, you don’t have to do everything at once. To get started, choose one activity that you are interested in and think that you have a good chance of making happen. Try

and set small, realistic goals to start with, like aiming to walk around the block once each morning. After a week, you might increase this to two blocks, and so on. Once you have a routine going, you could consider adding in another activity, such as a morning exercise routine, and gradually build it up in the same way.

Of course, self-help strategies like increasing physical activity are just part of the picture. Getting involved in social activities, spending time with supportive family and friends, eating well, and limiting the amount of alcohol and caffeine you use, are also important for good mental health.

For tools to help you get started on increasing your physical activity and other self-help information, visit at-ease.dva.gov.au.

Sometimes self-help isn’t enough. If you’re concerned about your mental health, speak to your GP, other health professional or the Veterans and Veterans Families Counselling Service Ph: 1800 011 046 or visit or visit www.dva.gov.au/health/vvcs

Susan Fletcher and Andrea PhelpsAustralian Centre for Posttraumatic Mental Health

Ladies and Gentlemen, Start your Engines!Taking the SIT out of Obesity

Winter is a tough time for Aussie sports fans. Wimbledon, the British Open, THE ASHES - while the demands of NRL, ARU, AFL, xyz.... continue without respite. We know what we have to do, painful and stressful as it may be. The screen and the couch call us to duty for our team, code and country. Often the watch is long and the pain is great. High-powered edibles and restorative fluids can only do so much. But as true sports fans we know how to endure, take the knocks and pay the price.

The price of course is the additional dozens, perhaps hundreds of hours on our butts. Most of us already spend an astonishing part of our waking life sitting down. We sit in transport, at our desks, while eating or drinking, in meetings and conversations, while resting or wondering what to do next. By evening we feel exhausted and seek a comfortable chair. Scare yourself by calculating how little of a typical day is spent upright, much less moving.

The story of the public servant who died at his work station and nobody noticed anything odd for four days is almost certainly urban myth. But it makes a point.

In 2012, the prestigious medical journal Archives of Internal Medicine published a report from the “45 and Up” study being conducted with over 220,000 volunteers in New South Wales, which highlighted the hazards of sitting down.1. Over a period of three years in which 5405 subjects died, the risk of death was 32 per cent higher for men who spent at least 11 hours each day in a chair compared with those whose sitting time was less than 4 hours. This result becomes even scarier because it takes account of differences in age, obesity (BMI) smoking and physical activity level.

Understandably, prolonged sitting is even more unhealthy for people who already have heart disease and/or diabetes. That's the bad news, but there is plenty of good news too. The good news is all about the proven benefits of simple exercise. Exercising at a moderate level will not eliminate the risk of prolonged sitting but it will reduce it substantially - by at least half for most people. Nearly everyone, including those who are

overweight, unfit or have existing health problems can manage a useful dose of physical exercise.

One of the key concepts is that our level of physical fitness is more important to our survival than many of the health labels that we accumulate, including obesity. Haven't we all wondered about the guy with the gut who rumbles around the golf course or burns up the local pool? Of course he would feel better still without a few kilos or twenty, but the science is plain: “There is no difference in mortality among normal-weight...and obese men after adjusting for level of cardio- fitness”.2.

But hang on- surely the exercise involved in getting fitter will strip of the extra weight, won't it? Well, as many of us have found, it mostly does not. Many of us know the frustration of slogging away in the gym or pounding the pavements for months and seeing the scales barely shift, and often giving up on the fitness kick.

Exercise is actually a very inefficient way to lose weight. We have to exercise hard for an hour to burn 2500 kilojoules and the workout often makes us hungrier - or convinced that we have earned another treat. To slim down, we have to copy the leading politician who explained that he had simply “become less greedy”.

And exercise, especially resistance work, changes our body makeup from more fat to more muscle and muscle is heavier than fat. Also, exchanging fat for muscle makes us a much more efficient burner of sugar: this is where exercise, especially resistance work is magic for people with diabetes or the triple warning signs for diabetes- overweight, inactivity, and lab tests showing “IGT” (Impaired Glucose Tolerance).

A simple exercise program can cut the chances of progression to actual diabetes by more than half: for those who already have diabetes or heart trouble the chances of getting more birthdays can be more than doubled.

What's a “simple” exercise program? Ideally we should combine aerobic (cardio) and resistance (weights) activities, but the amount of each to produce a benefit is quite surprisingly small. The World Health Organisation recommendation, based on heaps of research, is just 150 minutes per week of 'moderately intense' activity, like walking at 6 kilometers an hour or about 90 minutes a week of steady running - in at least three sessions. To maintain the good effects - on sugar burning, bad lipids and blood pressure - we should exercise at least every third day.

A resistance program of three “circuits” - eight exercises, 10 repetitions at 70 per cent maximum weight, three times a week, will also do the trick.

It is always very wise to get advice from your doctor before starting any exercise program. Some medical conditions, some specific complications and some medicines require activity programs to be modified and more carefully monitored, but just about everybody can do some extra exercise with safety. Personal programs can also be designed to cope with crook backs, bung knees and other battle scars.

The message is plain. Don't sit if you can stand: don't stand still if you can move. If you can move, move like you mean it and add some load for bonus points.

So - start your engines!

Dr Tony IrelandDVA Medical Adviser

References:1. Sitting time and all-cause mortality risk in 222497 Australian adults. van der Ploeg H, Chey T, Korda RJ, Banks E, Bauman A. Arch Intern Medicine Vol 172 (6) 2012.2. Physical activity/exercise and Type 2 diabetes: Consensus statement from the American Diabetes Association. Diabetes Care, volume 29, June 2006

A chat with Penny

Hi buddies, Penny here again for this one! Graeme’s off travelling, but I’m the boss for Physical Activity around here anyway. It’s part of my job description as the superior pet.

Here’s a little exercise for you. Think of a photo of a dog. Bet it’s running or jumping, excited, full of energy. Right? Now think of a photo of a cat. Bet it’s asleep, or comatose with its eyes open. Or very young and sitting in a flowerpot (yuk!).

Cats can move. Believe me, I’ve seen it happen, especially from behind. But they need encouragement, education, role models. Same as people. That’s where dogs come in. See, I also write for the Pets’ Health Peer Education magazine. Occasionally I let Graeme do my column – it’s even called ’A Chat with Graeme’.

Dogs don’t really need it, there’s some stuff for rabbits and goldfish, but the real target group is cats. We even have PHPE volunteers in all the States – dogs naturally, we just care so much. You’ve probably seen us at work. We run information sessions when we can get close enough, and we generally start with Physical Activity. They know we’re behind them all the way.

So do it, it’s good for you too. Walk, jump, run, swim, shake yourselves, pick things up, chase your tails (Graeme says you even do a bit of that at work). There you go!

An audience with Pushkin

The Mistress of Universal Wisdom, Pushkin, most beautiful of cats, will now lift your consciousness back to a higher plane (and that won’t be hard).

When the dog has finally dropped to its belly, limbs heaving and tongue dripping, having achieved precisely nothing except to expend energy, we attempt to calm it, remaining very still ourselves, with eye-Reiki. In difficult cases we may employ the more advanced claw-Reiki, but we will leave the martial arts form for a later class.

Let’s all try this, now that you have run around with the dog, and ended up back where you started, having also achieved precisely nothing except to expend energy.

So … look into my eyes - the photo will do - and repeat the mantra … “there is no point in unnecessary movement … there is no point in unnecessary movement ...”.

While you are returning to a calm stillness, in which consciousness of the real world, it’s nature and priorities, will gradually return to you, I will explain.

There is a point in necessary movement. A cat can, if necessary, be at the top of a shredded curtain before a dog has taken a step. But notice that it doesn’t have to practice

doing so (fortunately for curtains). A cat stretches, stays supple, moves enough to know it remains able, rests, watches. Do likewise.

Any foot advice is good advice!

When is it time to change your socks? A regular army sergeant gave me the answer:“When you throw them against the wall and they stick there”!

Looking after your feet starts with good foot hygiene and good footwear. You should always wear socks with shoes especially when it’s hot. Footwear should be rotated, try not to wear the same shoes or boots for two days in a row, and once a month open up your footwear and place them in the sun for a few hours. This will reduce the bugs that may grow in the warm moist environment of our footwear.

Good socks make a big difference reducing plantar pressure on your feet (up to 10 %),preventing blisters and skin irritation. Cotton and wool/cotton blends are better than synthetics especially if you have a tendency for skin conditions. If your feet perspire excessively, change your socks during the day and air your feet if you can get the chance.

Good footwear is essential for all activities. It should be the correct fit and be designed for the activity that you are doing. The majority of people buy shoes the wrong size when fitting them themselves. An Army study of new recruits (back in the early 80s) revealed that over 70% of recruits presented with foot problems during basic training after fitting their boots themselves. With experienced shoe fitters, the percentage of foot problems dropped below 30%. However, it’s still possible to get problems with correct fitting footwear and good foot hygiene, if exposed to new activities and an overuse environment.

New activities need to be entered into on a gradual basis to allow the body to adapt to the stresses being placed on it. The age of the participant and the type of activity will vary that adapting process. When beginning a new physical activity, take it steady and build to a level that remains enjoyable and does not result in pain or injury. The correct shoe for an activity goes a long way to a more enjoyable pastime.

Always get your footwear fitted and allow for at least 15mm, half an inch from your longest toe to the end of the shoe. Always select a shoe with enough depth in the frontof the shoe along with a wide toe shape. This will limit the pressure on the toes, preventing corns and callous. Where shoes flex on the front of the soling is critical for correct function and comfort. Sports shoes are designed this way. Unfortunately, not all footwear has been designed with this in mind. Footwear needs to protect, support and cushion the foot and help it function as a lever for the foot.

Keeping your feet cool and dry is important and you can check with your pharmacist on what are the best antiperspirants available that can be used on your feet. What about using that spray on aftershave that you were given that’s not your favourite?

Look after your feet, as they’re the only ones you have. Don’t take them for granted.

Top five tips for looking after your feet:

1. Buy footwear that fits and suits your activity.2. Keep your feet dry.3. Wear good socks or sockettes with all footwear.

4. Check your feet everyday.5. See your Doctor or Podiatrist if foot problems persist.

Stephen Williams DVA Podiatry Adviser

Exercising: Achieving a perfect balance

Do you feel safe climbing a ladder? Can you balance when you kick the football? Do you cope well walking on uneven ground, stepping over your children’s toys or climbing over rocks at the beach? When you walk or run, can you change direction quickly?

If your answer to the above is not a confident YES, then it’s time to change your mind set about exercises. If you had a trip or fall in the last 12 months or know someone who has, then all the more reason for you to read on.

Working out at the gym can build up your strength, and running on a treadmill or using a cross trainer can increase your cardiovascular fitness, but these exercises may not translate into better balance and the ability to perform your everyday activities and work duties.

Ways to improve your balance

See a physiotherapist to teach you some exercises which you can perform in your own home without relying on gym equipment. Home-based exercises do help. Recent research, funded by DVA, confirms that physiotherapy directed home exercises improves balance in people with a diagnosed balance impairment and in those who think they have a balance problem.

You can do balance exercises anytime. You can do them while you’re watching TV or waiting for the kettle to boil. Some people do their exercises whilst cleaning their teeth. Exercises should not be onerous and are best if they are done in postures that are part of everyday activities. If you haven’t done balance exercises before, consider holding onto something e.g. kitchen bench while you practice the exercises.

Here are some exercises to try.

Single leg stanceStand close to the bench - hold if feel off-balance Focus on the wall in front of you Balance on one leg Lift both arms Try to keep balance for 30 secs (initially you may only get to 3 secs) Repeat on opposite leg - each time check how many secs you can do this for Do 5 x each leg *make this exercise harder by moving your arms

Hip strengtheningStand close to bench - hold to balanceKeep trunk uprightLift leg behind youHold 5 secsRepeat 10 x each leg 3 x

Quads ControlHold support to balanceKeep trunk uprightQuarter squat - keep your toes turned outwards Hold 3 secs Repeat 10 x** make this more difficult by increasing the hold time up to 10 sec and by half squat

Your Physiotherapist can also suggest a list of safe activities for you to do independently each day to improve your functional strength, coordination and sense of balance.

For example you might play footy with the kids, take the dog for a walk, join a walking group, go to Tai Chi or dancing classes.

Over 65 – important points to remember

If you are over 65 it is really important that you reduce your falls risk, as one in three people over the age of 65 has a fall each year.

Falls can result in soft tissue injuries, lacerations, head injuries or fractures, and often lead to a loss of self-confidence and a fear of future falls. In order to avoid losing your independence and restricting your activities, consider how you can prevent a fall.

There are many risk factors that make it more likely you will have a fall (refer to box). Speak to your doctor about a falls risk assessment. Your doctor may recommend a formal review of your medications and give you a referral to an allied health provider or a multidisciplinary Falls and Balance Clinic.

What else can you do?

An Occupational Therapist can identify hazards around your home and can organise any clinically necessary aids and appliances through DVA’s Home Front and Rehabilitation Applicances Program. You can find out more about these programs on the DVA website www.dva.gov.au.

An optometrist can do an eye examination. It is important to optimise your vision. Single lenses may be safer than multifocals, which can distort lower visual fields. If you have cataracts you may receive a referral for surgery.

A podiatrist can assess your feet and shoes and may recommend treatment and/or shoe inserts (orthoses) to alleviate any foot pain or dysfunction that may influence your ability to balance.

Robyne CoyneDVA Physiotherapy Adviser

Risk Factors for a fallDizzinessLight headedness when you’re standing from lying or sitting (postural)HypotensionPresence of osteoporosisPast history of a fall or a near fallPoor balanceUnsteady walking – needing to grab furniture for supportWeakness in your lower limbs (dragging one or both of your feet)Loss of feeling in your lower limbsFoot painPoor fitting shoes Problems with your eyesightNeeding to go to the toilet urgentlyTaking certain medications Taking four or more different medicationsRecent weight lossPoor diet

My Health Rules

In Making Change Happen, our March 2013 issue, MHPE Volunteer Representatives Laurie Harrison (TAS), Kathy Behrendt (SA) and Malcolm “Tiny’ Small (WA) did the Measure Up 12 Week Challenge. www.measureup.gov.au

In this issue, we find out whether they were able to achieve their goals.

Laurie Harrison (TAS) Kathy Behrendt (SA) Malcolm “Tiny” Small (WA)

Challenge Start Date: 1 March 2013

Challenge Start Date: 18 February 2013

Challenge Start Date: 18 February 2013

Challenge End Date:25 May 2013

Challenge End Date:12 May 2013

Challenge End Date:12 May 2013

Specific: Walk for 30 min twice a day with my son’s dog or my wife. Change my diet a little by cutting out the fats that I eat. Reduce portion sizes at meal times. Reduce waistline by 10 cms if I can.

Specific: Walk 10,000 steps at least 5 days per week and increase the number of skips. Decrease waist measurement from 92cm to 80cm or under.Reduce portion sizes at meal times. Reduce sugar intake.

Specific: Attend the gym 4 times a week and do extra time on the tread mill starting at 10 mins. Stick to a better diet and cut out the occasional bucket of chips. Reduce portions at meal times. Reduce waistline by 5cms.

Outcome:I lost 14cms from my waistline and changed my diet. I didn’t reduce my portion size but changed what I ate and yes I did walk the dog.

Outcome:I not only walked 10,000 steps, but most days I had done 12,000 before breakfast so anything after that was a great bonus. I went from about 20 skips at one time to about 100 at a time. My waist measurement decreased to 81 cms, so not quite enough, so will continue until it is achieved. My portion sizes have decreased considerably & I no longer crave that sugar hit.

Outcome:I had to drop the gym to 3 times a week as one of the group sessions I was attending closed. Instead I was walking at least twice a week up to approx 4.5 kilometres each time. My waist measurement went from 120cm to 113cm, a 7cm win, well over my projected 5cm!I will be sticking to my gym and diet regime so should hopefully loose more weight and centimetres.

Measurable and timely: Keep a record of my weight and complete the activity and meal planner weekly. Weigh myself weekly, record my weight loss and keep a close eye on my progress.

Measurable and timely: Keep a record of steps walked and skips achieved. Enjoy the looser fit of my clothes – may have to buy more!!!!Assess at the 6 week mark and make any changes needed, to

Measurable and timely:I’ll monitor my weight regularly. Complete the activity and meal planner/diary and healthy checklist each week to see how I’m going. Will measure myself after 6 weeks to record my progress,

achieve a decrease in waist measurement.

then again after the 12 weeks

Did monitoring and recording your progress help you to achieve your goal? Yes it did, as I kept a record of what I ate and the weight I’d lost that week, so I was able to change to what was working for me.

Did monitoring and recording your progress help you to achieve your goal? I actually didn’t bother with the recording after about the 2nd week as it just all became part of my morning routine to get up & walk!!

Did monitoring and recording your progress help you to achieve your goal? I weighed myself fairly regularly, at least once a week. At the beginning and the halfway stage I was measured and weight taken at the gym.

Attainable: Changing to a healthier diet, eat more fruit drink a lot more water rather than coffee. I have the full support of my family and I can’t wait.

Attainable: Will go to bed early and enjoy the magnificent sunrise as I pound the pavement on my way to 10,000 steps. The absolute bonus is the fantastic peace and quiet, whilst I plan my day.

Attainable: Changing to a healthier diet, swapping ice-creams for fruit, when eating out choose the healthier menu items will all assist with weight loss. I have the full support of my family.

Did you face any challenges during the 12 weeks?Yes. Working hard and not losing weight made me more determined. Going out with family and friends for dinner where there was lots of nice food that I would have just eaten before.

Did you face any challenges during the 12 weeks? NO, it was considerably easier than I had imagined. A couple of times I had to rely on my wii because of weather conditions, but that was a lot of fun! Finding new recipes & cooking was great & challenged the grey matter.

Did you face any challenges during the 12 weeks?At first yes, overcoming the desire to continue with “bad” foods, but after a couple of weeks the “good” foods became the norm

Realistic: To lose weight slowly and don’t try to get it all off in the first few weeks.

Realistic: I live in a rural area, so I’m hoping the lack of a gym will not hinder me & it will be fun, not work.

Realistic: To lose the weight steadily, and sustainably: not rush to get it all off in the first few weeks.

Would you do anything differently?No, because it worked and my motto is, if it works and isn’t broken don’t fix it

Would you do anything differently?No, I intend to continue. I think that I could possibly have lost a bit more by being a little stricter on some meal choices, but didn’t want

Would you do anything differently?Basically no, I feel that by losing the weight gradually it has been more sustainable, and hopefully will continue

to push myself too much and make it too hard.

How will you maintain the new you?I am going to do another 12 week challenge starting the week after next.

How will you maintain the new you?I think that I have proved that a gym or personal trainer are not really necessary if determined to reach your goal, so intend to continue to walk as many steps each day as I can. Hopefully fitting in at least the 10,000 each day or more.

How will you maintain the new you?Keep up with my new diet regime and continue with the exercise at the gym. I still wish to lose another couple of kilos this will make my overall wellbeing so much better

Any final words of wisdom for others wanting to take up the Challenge?Don’t wait - just do it and feel great. I would like to thank the girls at the Hobart Health Hub for all their help and also for the weigh-ins every Wednesday night and along with the talks that they gave on healthy eating.

Any final words of wisdom for others wanting to take up the Challenge?Don’t delay, start today and you will be amazed how great you feel. The early morning walks were actually a lot fun & I felt a great sense of achievement each morning on completion. I even found ways of making low fat Greek yoghurt taste good!! I am just sorry I have left it as long as I did to try because I love the new me.

Any final words of wisdom for others wanting to take up the Challenge?DO IT!!Don’t put it off, you will be surprised at how much better you will feel, and have more energy to do all those activities that have become harder to do.

Congratulations to Kathy, Tiny and Laurie on a fabulous effort and showing that you can improve your health in just 12 weeks. We look forward to reading in future issues about how you’re going with the changes.

Something happened on the way to the mirror

Inexplicably, I had put on weight!

It was still the same face staring back at me each morning, but the picture below my shaven face seemed to have expanded for no apparent reason! I was still getting up each morning: shave, shower, breakfast, work, returning late afternoon to walk the dogs, a bite of dinner, watch the box while ironing for next day. All the same sort of stuff I had done over 20 years in the Army, less the field training and deployments. So where was I going wrong?

My first thought turned to father time and his insidious attack on my metabolism. Apparently, this starts to decline fairly rapidly after age 30, halving in rate every five years. So as I pass 45, I can lay some blame at the feet of the aging process. I’ve got a few injuries, so maybe I have slowed down a bit. And then there is my routine. At first glance much the same, but on deeper analysis it all became clear. My routine was broadly similar, but what I did inside the routine had changed dramatically.

Instead of cycling to work, doing physical training and then getting on with work, I was catching a bus to the city, walking a short distance to the office and getting on with the day. Instead of a mix between paperwork and outdoor training, it was all paperwork – at a desk. Instead of cycling home I was returning on the bus. And then there is the food – being in the city with its food courts, coffee shops and the wonderful cake-cooking ladies on the 8th floor, can all add up to more fuel going in to the tank, when less fuel is needed to do the work.

I found that it’s not easy to maintain a healthy weight when you don’t think about the changes in your environment and routine after leaving the Services. Add a few injuries to the mix and it’s easy to gradually stack on the kilos. So, after some soul searching, here is the new routine:

Eat breakfast early – kick-start the metabolism. Get off the bus well short of the destination – walk that last 15-20 minutes. Do

same for the way home. Don’t each lunch at the desk – slip in a gym session or a walk. Bring a cut lunch – save money and ‘excesses’. Take the stairs, not the lift. Walk the dogs twice as far!

If you find yourself in the same situation as me, my tip is to stop and think about how you can modify your ‘new’ routine, without total upheaval, to put less in the tank and do a bit more exercise. Good luck!

Overweight gunner on Level 8

Tai Chi – An alternative gentle exercise program

Keeping physically active at any age is important. Alternative gentle exercise programs may well suit the needs of inactive and/or older people. Would Tai Chi be of benefit to you?

What is Tai Chi?

Tai Chi (Taiji) was originally developed in China as a highly effective martial art. Today, many people, in both China and the West, practice Tai Chi to improve their health. Worldwide, over 200 million people practice Tai Chi to reduce stress, improve their health and longevity, and to maintain and increase vitality. People of all ages can benefit from doing Tai Chi, unlike many other exercise activities. In China, half of all of the people who practice Tai Chi take it up after the age of 50, often to overcome the effects of ill-health or ageing.

What are the benefits of learning Tai Chi?

Tai Chi and related forms of chi exercise called Qigong, are stated to relax the nervous system, release physical and emotional stress, and promote mental, physical and emotional wellbeing. It also lightly tones the muscles and releases knots and tensions. Tai Chi energises and stretches the whole body and increases breathing capacity. It may also assist with reducing and relieving pain in the back, neck and shoulders, and help in the recovery from injuries.

How do I choose a Tai Chi style and find a teacher?

Each of the five main Tai Chi styles emphasize particular aspects. 80% or more of all people who practice Tai Chi, study variations of the Yang and Wu styles which are usually the easiest to learn in the early stages. Short form variations of these two styles are a good way to start learning Tai Chi.

In the beginning, a Tai Chi form which has shorter, higher stances is ideal. As the body heals, relaxes, and "opens up", the stances then become a bit longer and lower, while strengthening the legs and whole body. Good teachers first teach the external movements. They should also have knowledge about the internal aspects of Tai Chi - the movements of internal energy. They stress the importance of the 70% rule - to ensure that the body, mind and energy are strengthened, but not stressed by practice. They help students to practice without any feelings of awkwardness or competitiveness.

More information

1. To find out more about Tai Chi try an internet search.2. To start the search for a teacher, google:

o Tai Chi Association of Australia (TCAA), oro Wushu and Tai Chi Practitioners Association Inc (WTPA)

Paul Parramore

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Remember to keep moving. Below are some other ideas for an alternative gentle exercise program:

o Yogao Gardeningo Walkingo Stretching

Diabetes and Exercise - Keeping Active

Everybody benefits from regular exercise. If you have diabetes, or are at risk of diabetes, it plays an important role in keeping you healthy.

Regular exercise is an important part of your diabetes management. If you are on insulin, it will help your insulin to work more efficiently and assist with your blood glucose control. However, if your diabetes is poorly controlled (i.e. fasting blood glucose levels greater than

14 mmol/L and urinary ketones), then it is best to avoid exercise until your blood glucose has settled. Exercise in these circumstances can actually elevate blood glucose and increase ketone production. 

For a person with diabetes exercise helps:

o Insulin to work better, which will improve your diabetes management. o You control your weight. o Lower your blood pressure.o Reduce your risk of heart disease.o Reduce stress.

You are discouraged from strenuous physical activity if you are feeling unwell or have ketones present in your blood or urine.

Getting StartedBefore commencing a regular exercise program see your doctor for a full medical examination. There are also two things you have to be careful of:

Take it slow: You don’t want to start off too hard because if you are not used to the exercise you will be sore the next day and this will not make the exercise experience an enjoyable one! Always increase the intensity of the exercise very slowly.

Get checked out: If you have any complications from your diabetes you should talk to your doctor before you start increasing the intensity of your exercise.

Suitable Types of ExerciseSuitable types of exercise depend on the individual. Discuss with your doctor what might be best for you.

Increasing your general physical activity is also helpful, e.g. taking the stairs instead of the lift, getting up to change the TV station instead of using the remote control, housework and gardening. Amount of ExerciseIdeally, you should be doing about 30 minutes of exercise every day. If this is not possible, then this time can be divided in 3 x 10 minutes sessions. Increase your activity over time and build up to 30 mintues per day.

Intensity of ExerciseYou do not need to puff to gain the benefits of exercise. Aim for moderate intensity. This means you should still be able to talk as you exercise without becoming breathless.

Exercise Tipso Drink extra fluid before, during (only if prolonged exercise) and after exercise to avoid

dehydration. The fluid may be water or a sweetened drink if extra carbohydrate is required. 250 ml every 15 minutes or one litre of fluid per hour is recommended. 

o Take care of your feet when exercising by wearing comfortable and well-fitting shoes.  o Always inspect your feet before and after exercise.  o Ulcers or other lesions on the feet are a serious danger for people with diabetes. It is

important to avoid foot damage especially for middle-aged and elderly people.

o It is wise to avoid exercise that causes stress to the feet (e.g. running). Exercise which poses minimal weight or stress on the feet is ideal such as riding an exercise bike or brisk walking in good footwear.

o Take extra carbohydrates before and during exercise to prevent hypoglycaemia. Extra carbohydrates are often needed after exercise. Discuss adjusting carbohydrate intake with your doctor or dietitian.

o Monitor your blood glucose levels before, if possible during (at least initially), and after exercise to assess your requirements for extra food. 

o It may be necessary to reduce your insulin dose prior to exercise. Insulin adjustment varies with each individual. Discuss appropriate adjustments to suit your exercise schedule with your doctor or Credentialed Diabetes Educator.

o Wear sun block when exercising outdoors during high UV periods. o People with diabetes are generally discouraged from strenuous physical activity if they

feel unwell or have ketones present in their blood or urine.  For further information contact Diabetes Australia www.diabetesaustralia.com.au or 1300 136 588

Exercise physiology and gym memberships

Exercise physiology is a specifically designed physical activity program that assists people to recover from major injury or illness and manage chronic disease. DVA introduced funding for exercise physiology treatment in 2007.

In recent months, a number of questions have been received by DVA in relation to exercise physiology treatments and gym memberships for DVA health card holders.

If you have a Gold Card, DVA will pay for your exercise physiology treatment based on your clinical need. For White Card holders, DVA will pay for exercise physiology if it is a clinically necessary treatment for an accepted disability, for example, following knee surgery.

In order to access this service, you will need a referral from your GP, who will determine the services you require. Exercise physiology is not intended to be an ongoing form of treatment, but rather, it is designed to give you the skills to independently manage your health condition through an appropriate exercise regime.

If you feel you would like to continue with a generalised exercise regime following your treatment cycle, it becomes a private arrangement between you and your gym or exercise physiologist. DVA does not pay for general gym programs or gym memberships under Gold and White Card arrangements.

For more information see Factsheet HSV30 Exercise Physiology available on the DVA website, contact DVA on 133 254 or from regional Australia call 1800 555 254.

Fuel Foods: Nutrition and Physical Activity

Supplements such as pills, powders, bars and drinks are now commonly associated with sport and exercise. Last year, according to sales data collection agency AZTEC, more than $80 million was spent on sports foods in Australia alone. A 27 per cent increase when compared to 2011. If you have ever considered taking supplements or would like to learn more about them, read on to gain some credible information on the topic.

The hard facts on supplementationGaining muscle mass requires enough protein and carbohydrate in your diet to build muscle. This, accompanied with strength training and exercise provides the right mix to ‘bulk up’.

Ever heard the words ‘energy dense’? This term is often used by dietitians when we refer to a large amount of kilojoules (kJs) provided in a food or beverage with minimal other nutrients present. Fruit and vegetables are low energy dense foods; they are low in kJs however they provide a large amount of vitamins and minerals. Processed foods, fats and alcohols are energy dense foods and contain a large amount of kJs and a small amount of other nutrients.

What are kilojoules (kJs)?The foods we eat provide energy, which is measured in kJs. Carbohydrate, protein and fat all contain different amounts of energy (kJs) with carbohydrates providing the least amount of energy and fat providing the most. How many kJs we consume depends on how much carbohydrate, protein and fat we have each day. The common term used to be calories but kilojoules is now the internationally accepted term (kJs are similar to Calories: 1 Calorie = 4.2 kJs).

Protein supplements tend to be energy dense providing very large amounts of protein and little other nutrients. Those who consume protein shakes and bars but do not adjust the rest of their diet may also consume more energy than necessary resulting in weight gain.

The Australian Institute of Sport (AIS) suggests there is actually no need for the amount of protein provided by many supplements and there is certainly no justification for the extra cost associated with them. I should mention that in some cases supplementation might be important to achieve optimum performance, for example elite athletes and/or those seeing an Accredited Practising Sports Dietitian. However this is assessed by professionals on a case by case basis.

Protein requirementsThe average male or female requires approximately 0.8-1.0g/kg bodyweight per day.For example, if you weigh 65kg then you require approx. 52-65g of protein per day.A moderate intensity endurance athlete (exercising 4-5 times per week for 45-60 mins per session) requires 1.2g/kg bodyweight per day. For example, if you weigh 65kg then you require approx. 78g of protein per day.

Most of us get adequate protein from our food. However those who participate in over 60 minutes of physical activity ideally need an energy ‘top up’ within half an hour post-exercise. A great alternative to a commercial protein shake is to make your own skim milk smoothie with added skim milk powder to help with muscle recovery.

High protein foodsThe following foods contain approximately 10g of protein:

2 small eggs. Reduced fat cheese (70g). 35g of lean beef, lamb or pork. 200g reduced fat yoghurt. ¾ cup cooked rice* 60g nuts. 200g baked beans.

* Preferably brown rice as it’s higher in fibre and has a lower GI.

The benefits of drinking milkMilk is a great choice for those who are physically active. The most suitable supplement post cardio and resistance training workout is ideally one that contains both protein AND carbohydrate. Not only is milk a great natural source of carbohydrate and protein, it also contains electrolytes, all of which contribute to enhancing sports performance. During exercise, your muscle breaks down carbohydrate stores for energy. Milk* is a great choice for post-exercise recovery. It rehydrates your body, replacing fluid lost and it also replenishes your muscles energy stores and enables you to perform better at your next workout.

*Soy, regular (whole) and skim milk are all good sources of protein and carbohydrates, however skim milk is slightly higher in protein than regular milk.

Drink milk train better! Research has found those who drink milk straight after training are able to exercise longer in their next session than those who consumed sports drinks or plain water.

A natural inexpensive alternativeA good alternative to a commercial protein shake is a homemade natural protein shake with 20g of skim milk powder added. This is inexpensive, provides a good dose of protein AND carbohydrate, and is completely natural as it does not contain any preservatives, additives or artificial sweeteners (which are commonly found in protein supplements). We have provided two delicious recipes for you to try after your daily workout.

If you are interested in taking sports supplement, before using them seek expert advice regarding the efficiency and safety of the product or supplement you wish to use. You can find an Accredited Practicing Dietitian at http://daa.asn.au/for-the-public/find-an-apd/.

Post workout raspberry refresher

Ingredients ½ cup of fresh or frozen raspberries1 banana1 cup of skim, almond, soy or rice milk (I use soy)½ cup low fat yoghurt1 tsp vanilla bean paste20g of skim milk powder1 tbs almond meal½ tsp cinnamon1 tsp golden syrup

MethodCombine all ingredients in blender and mix until smooth consistency.

SuggestionVanilla bean paste can be expensive; you can also use vanilla extract in its place.

Post workout Magic Mango Smoothie

Ingredients½ cup fresh or frozen mango

½ cup low fat passionfruit yoghurt 20g skim milk powder1 tsp honey 1 tsp vanilla essence1 tsp sunflower seeds

MethodCombine all ingredients in blender and mix until smooth consistency

Fast factAdding sunflower seeds gives you an extra dose of protein and fibre

Natalie EdwardsDietitian, Research Centre for Gender, Health and AgeingUniversity of Newcastle

HEART HEALTH

REDISCOVERING A FITTER, HAPPIER & HEALTHIER YOUEarlier articles talk about the benefits of physical activity. If you are finding it hard to get started or stay motivated you might want to consider the VVCS Heart Health Program. This program has been improving the lives of thousands of veterans of all ages and fitness levels across Australia for over 10 years.

With practical information and access to specialist advice and training the 12 month program is designed to educate, encourage and empower you to new lifelong health habits. Some of the benefits include:

Increased fitness levels, energy, vitality and weight loss. Learn healthy eating practices. Increased strength, flexibility, balance and co-ordination. Prevent chronic diseases like heart disease, type 2 diabetes and certain cancers. Improved sleep, relaxation and stress management. Management and prevention of osteoarthritis, muscle and back pain. Blood pressure and cholesterol management. Improved self-confidence, social interaction, personal relationships and positive

outlook on life.

Upon joining the Heart Health Program, Chris G’s main goal was to try to regain his fitness and former physique. “Being an Airfield Defence Guard in the Air Force has put me in good stead with fitness in the past, but recently I had let myself go.”

The Heart Health Program assisted Chris with access to a local gym and ongoing support to achieve his health goals. Chris kept in regular contact with his health coach, an Exercise Scientist, via phone and email. They worked together to overcome the barriers and behaviours that had prevented Chris from succeeding in the past, enabling him to stay motivated.

The flexibility of the program meant Chris could exercise at times that suited his lifestyle, work on his own tailored fitness programs and receive personalised nutritional advice.

12 months on and Chris has lost over 10 kilograms of body fat, gained lean muscle and changed his body shape. In addition to feeling fitter and healthier, Chris has also seen improvements in his mental concentration and emotional regulation and is now better able to manage anger and anxiety.

“I now sleep better, eat better, communicate better, and have been told I am a better person for my efforts. My advice to any veteran that wants to get fit, or get back to the way they used to be is, do it for you, your health, your family, your vanity and sanity.”

Heart Health is a free health and fitness program open to all veterans and peacekeepers and is offered as either an individual or group training program. To discover how the program can assist you and details of group training locations in your state contact Corporate Health Management on 1300 246 262 or email hearthealth@chm.com.au To enrol or discuss eligibility for Heart Health call VVCS on 1800 011 046

Important: DVA does not fund ongoing exercise regimes or gym membership. After the completion of Heart Health, if you would like to continue with a gym program, this becomes a private arrangement between you and the gym.

Veterans’ Health Week 2013

Theme: Physical Activity Date: Monday 14 to Sunday 20 October 2013.

This year we mark the start of another four year cycle of Veterans Health Week (VHW) and its themes – Physical Activity, Nutrition, Mental Wellness and Social Inclusion. And they all relate to each other!

While the health themes provide a focus for the Week, ex-service organisations (ESO) and members of the veteran and ex-service communities work in partnership with DVA to improve individuals’ health and wellbeing all year long. VHW is a celebration of that work and a catalyst for action towards positive and sustainable lifestyle changes.

Events and activities in each State and Territory will be progressively added to the VHW pages on the DVA website leading up to the week. Check to see if something is happening in your locality. If not, it’s never too late to organise an activity, even a gentle walk in a local park.

The week is also an opportunity to learn more and make connections with people and agencies that recognise that health is influenced by many things. While we can’t control everything in life, we can work to improve our own health behaviours and make healthy choices easy choices in the places we spend time in, like work and clubs.

An article in this magazine explores the National Physical Activity Guidelines for adults. While you may not be meeting the guidelines at the moment, any physical activity is better than none. It’s okay to build up your activity and there is an appropriate amount for every person. If in doubt speak to your GP.

For younger people, maintenance of your fitness might be your goal and a local sporting club could be a good option. For people with an injury or disability, there are many people and groups in the community who can help facilitate connections (especially at a VHW

event). Talk to MHPE volunteers, DVA staff, ESO representatives, sports clubs, leisure centres, health professionals and local council’s who can assist you to;

Find Strength – find the mental strength to participate in activities that help you prevent illness and injury.

Develop Flexibility – be flexible about structuring your time so you can be active throughout the day.

Maintain Balance – finding the right balance of exercise, nutrition and rest. Enjoy Fitness – enjoy the feeling of a body that’s healthy through exercise and

good nutrition.

To seek assistance, or to find out more about Veterans’ Health Week, contact DVA on 133 254 or 1800 555 254 for regional callers, email vhw@dva.gov.au or visit our website at www.dva.gov.au/vhw.htm for the latest information.

Dimitri Batras, DVA National Health Promotion Adviser

Keeping your mind active

Challenging your brain with puzzles and games can keep your brain active and improve its physiological functioning.

Number Block

A number block is group of numbers formed in a block.  The numbers in each row add up to the totals to the right. The numbers in each column add up to the totals along the bottom. The diagonal lines also add up the totals to the right. Some of the numbers are missing.  You fill in the missing numbers.

Try to fill in the missing numbers.

The missing numbers are integers (no negative numbers or fractions) between 1 and 20.The numbers in each row add up to totals to the right.The numbers in each column add up to the totals along the bottom.The diagonal lines also add up the totals to the right.

What word?Can you guess what ONE word is being described from the clues? 

Example:   Clue: Display the animal hair"Literal" Answer: Show FurEnd Answer: ChauffeurGet it??

Clues:1. Bake the 5th letters2. Your "ticker", nation3. Golf ball holder, mug4. Off opposite, bird home5. Ruined, 360°6. Above neck, musical group7. House, nauseous8. Startle the 5th letter9. 18th letter, I10. Turn round and round, what you scratch

Source: http://www.wuzzlesandpuzzles.com

Dead Horse Gap

Some people seem to have the ‘dead horse’ approach to their body, flogging themselves until stiff and worn out. “Yup, that one sure lived!” their friends would say in admiration at the wake, recalling their youthful sport and binge-drinking, the middle-aged attempt to keep up, and the aging body forced through a final slow half marathon until at a standstill of aches and injuries.

Others stop moving in middle age and do no exercise as though activity is youth stuff, make shorter and shorter limb movements when they are active, and lose what they don’t use – strength, flexibility, mobility, balance, endurance.

I relied on a 4WD for my life as well as my living in the WA outback. Some drove regardless of obstacles or minor damage, winching themselves out of somewhere every couple of days, and returning with a full set of wrecked tyres, just to show they had been places.

When I was 150 km from the nearest track somewhere north of the Gunbarrel Highway, I wanted to know that my battery would restart the engine, the brake lines hadn’t been dented by rocks, and the engine and transmission would provide full power to intact tyres, if I really needed it.

Similarly, I want to know now that I still can sprint for a bus, carry a weight, walk fully laden or go without food for some time, break a fall, sleep anywhere, and move all my joints through their full range, because I don’t know when I may need to.

A few years ago, I went to Kosciuszko with two companions ten years younger, walking up from the chairlift at Thredbo. They walked the long way back down via Rams Head to Dead Horse Gap, the pass beyond Thredbo, while I drove round to meet them. They didn’t turn up. I went up the long steep track looking for them, calling and whistling, and all the way back down with no sign.

By then it was getting dark and cold. I decided on one last look before raising the alarm, thinking the dark might enable them to see a light from a distance. I ran all the way back up and down that long climb with a torch. I used to be a cross-country runner, and could still do it.

I then drove back to Thredbo to raise the alarm, but found them there. They had strayed off the track, got lost in thick bush, eventually scrambled down to the road in the dark, and hitched a ride in. I was still ready for a full night on the mountain.

I probably should do more exercise, and rely too much on natural condition. I don’t like the idea of exercise machines or boot camps, but stay active outdoors, welcome activity for any purpose such as commuter cycling and walking, or manual tasks, do exercises to keep flexible, and can climb the 19 floors to work.

So keep yourself able. Don’t let a ‘dead horse’ gap develop between a lost ability to move and what you might one day still have to do for a friend, family, or stranger.

Chris Clarke

Ten and Five Year Recognition for Men’s Health Peer Education Volunteers

A number of MHPE volunteers have achieved 10 and five years of active service. A big thank you to all of the volunteers below for your contribution to the health and wellbeing of the veteran and ex-service community.

10 Years

QLD

Robert Bailey ARUNDEL

David Barker CORDALBA

Max Mullinger NTH ROCKHAMPTON

Alan RossBRAODBEACH WATERS

WA

Five Years

NSW

Donald Berry ASHTONFIELD

Kerry Boyce PENDLE HILL

Susan Fara PENDLE HILL

William Fox WOLLONGBAR

Graeme Goode KURRI KURRI

Ron GrayBOWEN MOUNTAIN

Bob HarperKINGS LANGLEY

Robert Hicks COOKS HILL

Peter Huber REDHEADChristine Kidd TELARAH

Richard Kidd TELARAH

Lou Micallef SHORTLAND

Burke Rogge MT RIVERVIEW

Ron Smith CASTLE HILL

Sam Vecchio ST CLAIR

Brian Walters CHERRYBROOK

QLD

Roy Aiton TELINA

Owen Anderson WHITESIDE

Ian Andrews GEEBUNG

John Brinkworth LABRADOR

WarrenCockburn OAM KINGAROY

Don Davey BALLOGIE

Kevin Doyle JINDALEE

Fred Huntley AM ASPLEY

Bob McInnesWEST CALOUNDRA

VIC

Wayne Bastow RYE

Roslyn Bryan FOSTERGraeme Cox BLACK RANGE

Bill Dobell SEBASTOPOL

Wayne Hoffmann ENFIELD

Ray Johnston BUNYIP

Keith McKenzie KOROIT

John Methven OAM SAN REMO

Dawn Morey WARRAGUL

John Morey WARRAGUL

Brian Reasons CRESWICK

Gary Russell MELTON

Michael Shields WONTHAGGI

Garry Vapp DUNNSTOWN

Forgotten anyone? If you’ve been with MHPE for 10 or five years and haven’t received your MHPE volunteer certificate and badge, please contact your MHPE State Coordinator.

MHPE Volunteers come from all areas of Australia, and receive training by DVA to discuss health and lifestyle issues with their peers, and to raise the awareness of men’s health in Australia among veterans and the ex-service community in particular.

If you are interested in becoming a MHPE volunteer, contact your MHPE State Coordinator as listed on the back of this magazine or phone 133 254 (metro) or 1800 555 254 (regional).

Volunteer Reps’ Corner

Farewelling John MacartneyMHPE QLD North Volunteer Representative from 2010-2012.

Q. What were the three main things you learnt from your time as a Volunteer Representative?

A: 1. You are not alone. The MHPE network is an extended family and as such there is a heap of support available for you when it is needed, it is only a matter of a phone call or an email.2. A lot more about my own health issues and how to make a more informed decision about my life in general.

3. It is pointless being a dinosaur and ignoring technology. To remain effective as a MHPE volunteer you must embrace modern trends in communication methods to access the world of the contemporary veteran.

Q. What was the most rewarding experience? A: To live in a rural environment and have an idea which becomes a part of the

MHPE National program proving that you don’t have to live in the big cities to make an impact.

Q. How has being a Volunteer Representative influenced what you do as a volunteer?

A: Being far more aware of what resources and tools are available to promote the program and also having much more confidence in my dealings with the veteran community.

Introducing Sean O’Mara OAMSean is the incoming MHPE QLD North Volunteer Representative

I left the Sugar Industry, where I was working as a chemist in 1967 to serve two years in the Army as a National service conscript. I completed my basic training and Infantry training at Singleton and was then posted to 4th Battalion R.A.R.

I served with them in Vietnam in 1968 -1969. I returned home and as my two years were completed, I was discharged and returned to my Sugar Mills. As time passed by, it was obvious that Returned veterans, including myself, were not finding it easy to settle back to a normal lifestyle. I think it was then that I became involved with this situation, at first, in a small way. Since then I have been a Area rep for VVCS and later MHPE.

My first term as a Volunteer Representative lasted six years and I know this term will not be for that long. I look forward to meeting new and old faces again in this role .Here in Mackay we have a Veterans’ Support Centre and a workshop where we make toys for various charities.All the best in 2013.

P.S. Sean was awarded the Order Of Australia (General division) " For Service to the Veteran Community".

DVA’s RIGHT MIX APP

DVA has produced an app for smart phones and tablets (iPads and the like) to help current and former serving members of the Australian Defence Force (ADF) track their drinking habits.

The goal of this app isn’t to get you to stop drinking. It’s about getting you to understand the effect drinking has on your life and to use that as a motivator to drink more responsibly. The application makes it easier to understand how your drinking can contribute to weight gain or drop in physical fitness by calculating how many alcohol calories you consumed and how far you would have to run, and for how long, to burn off those calories.

In the longer term, unhealthy drinking behaviours can lead to increased risk of cancer, heart disease, brain damage and deterioration in relationships and social functioning.

The application is called ON TRACK with The Right Mix. It allows you to track your drinking habits and learn about the effect alcohol has on your wellbeing and fitness. These are matters relevant to young and old alike. It can be personalised according to gender, height and weight to make it more specific to your particular circumstances.

ON TRACK with the Right Mix is based on DVA’s The Right Mix alcohol management program and took into account feedback from user testing with young ADF personnel, including veterans from the Iraq and Afghanistan conflicts.

The application can be downloaded free from the App Store and Google Play or visit www.at-ease.dva.gov.au for more information. Definitely worth a look.

How does the app work?The app helps users keep track of their alcohol consumption patterns — type of drink, amount and cost — so that they have a better understanding of the impact of their drinking on their health, fitness, wellbeing and budget.

What does the wellbeing score mean and how is it calculated?If a user’s wellbeing score is low, then chances are their drinking is already talking a toll on their life — physically, socially and financially. The score is generated by taking into account behavioural factors such as frequency of consumption, amount consumed, and the number of alcohol-free days. It also uses personal information such as height, weight, age and gender to increase its relevance.

Keeping your mind active – answers

Number Block 5

What word?1. Cookie2. Heartland3. Teacup4. Honest5. Rectangle6. Headband7. Homesick8. Scary9. Army10. Spinach

On Base Advisory ServiceDVA has been providing an On Base Advisory Service (OBAS) since October 2011. The OBAS initiative was established as part of the joint ADF/DVA Support for Wounded, Injured or Ill Program, and DVA now have staff available on the majority of ADF bases across Australia.

Working through the DVA claims process can sometimes be very complex. OBASAdvisors are available to serving members, to make the connection with DVA early, providing information and assistance on the support available through DVA including health services, rehabilitation, compensation and income support.

Since implementation of the program, the demand for the service has continued to increase as the OBAS becomes more visible.

In 2012 there were approximately 7,500 enquiries nationally from ADF members; this included some clients who had several visits. From these enquiries, there were

approximately 2,400 ADF members new to DVA. OBAS Advisors also conducted over 200 presentations including Transition Seminars and pre or post deployment briefings.

Referrals to the program have come through various channels; however, the majority are self referrals. The service has been used by members from all three Forces, family members, former serving members and advocates.

DVA continues to work closely with ESO advocates, and can offer all new clients information about contacting an advocate where a member requires additional assistance. During 2012, 49% of new clients seen by OBAS accepted the offer of contact information, and sought assistance with DVA processes including lodging current or prospective compensation claims.

Are you currently serving?Many current serving members think they don’t need to lodge a claim with DVA until after they leave the service. However, if you are injured or become ill due to your work, you should lodge your claim with DVA as close to the event as possible. Contacting DVA as early as possible after an incident or injury will result in your claim being processed more quickly. Also, if you lodge your claim now and it is accepted, you’re covered for that injury or condition once you leave the ADF.

The OBAS service is available at over 35 bases throughout Australia. On some bases they are full time Advisors, but on others, Advisors operate on a part time basis. Your Health Facility should be able to tell you when an Advisor will be available. Alternatively, you can use the contact information below to make an appointment.

Have you recently left the ADF?If you have recently left the service and think you may qualify for support and assistance from DVA, please don’t hesitate to contact DVA. The contact details are below.

For more informationAll DVA Factsheets are available from DVA offices, and on the DVA website at www.dva.gov.au

DVA General Enquiries telephone number: 133 254 (metro) or FreeCall 1800 555 254 (regional callers).

Note: * Use a normal landline phone if you can. Mobile phone calls may cost you more.

You can send an email to DVA at: GeneralEnquiries@dva.gov.au

For OBAS information and the visiting schedule go to: www.dva.gov.au/obas.htm

For more information on ESOs go to www.dva.gov.au/ex-service_organisations/Pages/Index.aspx

Review: Australian Healthy Food Guide

There is a plethora of recipe magazines, websites and on-line guides that sometimes overwhelm me with meal options, and not make a healthy selection easy. The Australian Healthy Food Guide (HFG) is a colourful, compact, monthly magazine and free website

that makes it easier for anyone to make healthy eating choices. Every issue contains practical advice from dieticians and dozens of tips and recipes to help consumers and those with special diets choose the right products. The magazine title is accurate.

HFG costs $5.60 each month, or $4.50 for a 6-month subscription, and each edition includes a bonus poster or booklet, such as menu planners and additive decoders. The website is free to use, and the input of the dietician-dominated editorial board is evident.

Healthy recipes each month include a complete nutritional analysis showing kilojoules, fat, protein, carbohydrate, sodium and more. But HFG is not preachy, and includes great dessert and treat ideas (and provides a nutritional analysis that lets you splurge in an informed way!). If you like the occasional takeaway, download the 50-page, dietician analysis of the nutritional content of your favourite pizza, burger, sushi or salad. And brace yourself!

Perhaps the most useful element of the free recipe section of the website is that you can search 2000 recipes by:

Health information e.g. high iron, low sodium, gluten-free Ingredients (more than 400) Meal types and occasions Recipe collections, including meals for one Seasonal foods.

I signed up for the monthly newsletters and weekly ‘5pm panic’ recipes; the latter are quick, tasty and simple meals that can be prepared in 20 minutes or less. The good news: no unwanted advertising emails followed.

The real strength of the data-base of past editions is that anyone can now freely search for great articles (and recipes) under categories such as: health (e.g. migraines), foods (e.g. chocolate-yes, it’s a food!), men’s health, diet options, lifestyle or shopping.

There are a few limitations. This is a commercial product with some advertising, and you have to be a subscriber to get additional benefits such as expert advice. Only subscribers can access e-versions for tablets and smart phones.

Have a look at www.healthyfoodguide.com.au and decide for yourself. Happy eating!

Tony HoareDVA National Aged Care Adviser

Health Technology

5K Runner: 0 to 5K Run Training (free)There are literally hundreds of apps now available to assist you with exercise, getting fit and maintaining a healthy body. The benefit of the 5K Runner app is that it does not assume you are already physically active. In fact, it will gradually allow you to build up to a reasonable level of activity and fitness in an eight week period, starting from the belief that you are a beginner runner, or that you have never run before! Your regime is only three times a week, and can be either completed inside or in the outdoors. By the end of the eight weeks, you should be able to comfortably run five kilometers. You can also listen to your own music while running, and be encouraged by a male or female ‘coach’, plus beep notifications. So now, there’s no excuse – start today!

Daily Workouts (free) This handy app has up to 50 exercises, with 10 to 30 minute full body workouts (you choose the length), and each day the workouts are randomly created. A great feature of Daily Workouts is that it has a video showing how to do each exercise, and there is a timer with on-screen instructions. You can even choose what type of workout to do: leg, arm, abs, butt, cardio or full. It’s like having your own personal trainer on your mobile device.

Strava Cycling (free)Most of us who ride bikes just do so without a thought as to how to use this as an opportunity to become motivated and get fit at the same time. But with the Strava Cycling app you won’t look at your bike the same way again! You can track your rides, and see the distance, speed, elevation and even calories burned during your ride. You can view a map of your ride (as well as find rides close to your location), and set personal achievements and records. For those competitive souls (don’t we all wish we could ride the Tour de France!) you can earn King/Queen of the Mountain titles on your routes, and compare your times with your friends who ride the same routes. You may even wish to pass comments to your friends who have tried the same routes. So, no excuses …on ya bike!

Footsteps Pedometer (free)Walking is one of the easiest and effortless ways of getting physical, and the Footsteps Pedometer allows you to count up to 3000 steps per day, plus the calories burned (if you’re into running, it works for this activity as well). You can also measure distance travelled, time duration and there’s a pacer to help you maintain your desired speed and intensity. You only need to have your mobile device in your hand or pocket, and it detects when there is no activity and pauses the timer. As with most of these apps, you can share your successes with your friends, as well as integrate your favorite music into your workouts.

John Hall

Spiders’ webs and Bookworms

Websites

Your Health Men's HealthThe ABC Health & Wellbeing site discusses how much exercise is good for you, how to prevent weight gain and its benefits of doing so and you can even find out how to get involved in the 10,000 steps program. The site also has links to a wealth of information on diet and fitness as well at specific sections on health for the over 50's and men's health.http://www.abc.net.au/health/healthyliving/yourhealth/menshealth/default.htm

Physical Guidelines for EveryoneThe Department of Health and Ageing has developed a recommended set of guidelines to ensure you achieve the minimum level of physical activity needed to improve your health. http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines

Everyone wants to be more active the problem is...Getting StartedMaking physical activity part of your everyday helps lower your stress levels and improve your energy levels. Active Australia have produced a booklet that helps you set activity and healthy eating goals.http://www.health.gov.au/internet/main/publishing.nsf/Content/1265906444BF7F68CA256F1900046AF6/$File/started.pdf

 

For the bookshelf Exercise and wellness for older adults by Kay Van NormanChange your mind set: think vitality, not decline. This book focuses on the wellness of the whole-person and engages individuals to help them succeed in their pursuit of lifelong health and well-being. The book features 120 land-based exercises including low-impact aerobic and resistance-training exercises; 72 water-based exercises including water-specific, flotation and aerobic exercises, and exercises for clients with arthritis; as well as case studies and testimonials. Recommended retail price $49.38

Exercise for mood and anxiety by Michael W. Otto and Jasper SmitsIt has long been said that exercise is an effective tool to raise spirits or reduce tension, but only recently has rigorous science caught up with these claims. Now there is evidence that regular exercise can help relieve everything from common feelings of stress and anxiety to depression. With Exercise for Mood and Anxiety, Michael Otto and Jasper Smits bring their clinically tested exercise program to all.Recommended retail price $17.68

The Experts' Weight Loss Guide: for doctors, health professionals and all those serious about their health / by Garry Egger, Andrew Binns

This authoritative guide for experts has been put together by experts and yet is very accessible for anyone interested in  improving and maintaining his or her health. The author, Garry Egger, is one of Australia's leading experts in obesity and weight loss and is the founder of the GutBuster 'Waist Loss' Programme. The authors review all available literature in the field and the book acts as a resource for those dealing with weighty issues. Recommended retail price $24.95.

Warrior Cardio by Martin RooneyWarrior Cardio offers a fitness and diet program that will help you "Bring Out the Warrior Within." Fitness expert Martin Rooney has devised an easy-to-follow workout and diet plan that efficiently burns fat and builds muscle. Warrior Cardio takes a comprehensive look at cardiovascular training  paired with a diet plan that really delivers. Recommended retail price $28.00 Sourced by Jo Wagner, DVA Librarian

MHPE National Highlights

South Australia

Planning has begun for a major event for Veterans’ Health Week (VHW) this year. In February, the first meeting of the SA VHW Working Party was convened and attended by representatives from VAN (Veterans’ Access Network); DVA staff; VVCS; contemporary veterans – Navy, Army and Air Force; MHPE volunteers; RSL Headquarters; Defence Community Organisation and Active Ageing Australia. The meetings are full of lively discussions with all members actively contributing and going away with action items.

Details of the event are as follows:

Event: Physical Activity Expo & Family Fun Day Venue: Torrens Parade Ground, Victoria Drive, AdelaideDate: Sunday, 20th October 2013Time: 11.00am – 3.00pmExpo Focus: Fun physical activities; ‘come and try’ and friendly competitive

activities for ADF personnel and their families and members of the wider community

Master of Ceremonies: Brenton Ragless – Channel 9 Weather presenterEntertainment: Graham Cornes & the All Star Band and the “Bits and Pieces”

Veterans BandCatering: Pam Tobin, Radio Celebrity (The Food Studio) will be involved

in catering for the Event

For more information, or to enquire about being actively involved in this VHW event, please contact SA MHPE Coordinator Margie Gutteridge – refer to back page of the magazine for contact details.

Northern Territory

Introducing the new MHPE NT Coordinator My name is Janice Trezise, and I am the new Manager in the DVA Darwin office for VAN and Community Support. The role of  MHPE NT Coordinator is an important part of my position, and one that I am excited about and committed to.  I am new to Darwin, and to DVA, so am busy learning my way around a new location and workplace.  

My move to Darwin is a move from the southern states to the tropics. I have worked in health and human services for many years, and have experience in a lots of areas relevant to MHPE. On a personal level, my husband works for Defence, in the Darwin DCO office. We have 4 adult children, one of whom is a serving Veteran.

I am grateful for the commitment of the small team of NT volunteers, and look forward to working alongside them to deliver and develop MHPE in the NT. We have a two day Recall scheduled for Darwin on 22 & 23 August 2013. If you have been thinking about joining as a MHPE volunteer, we would love to hear from you.

Lastly, just a note to let you know that the DVA Darwin office has relocated from Palmerston to 14 Winnellie Road, Winnellie. Our phone numbers remain unchanged.

Please refer to the back page of the magazine for contact details.

If physical activity is so important, why don’t we do it regularly?

I don’t have time!Try making exercise a priority: keep a list of times wasted during the day. Set a routine and take every chance you can to be active: walk to the shop for the paper; park in the furthest car park, not the closest; exercise while watching television.

I’m always tired!Believe it or not, by being active you will actually feel less tired and achieve more in your day.

I have an illness that may worsen with exercise!Health conditions like arthritis, heart disease and asthma can make exercise more challenging, but talk to your doctor or physiotherapist about an appropriate exercise plan. Most health problems are improved by activity. Exercise can assist you manage pain, get stiff joints moving, and make breathing easier.

I might get injured!Falls and injuries increase if muscles are weak. Walking and swimming are low-impact exercises less likely to cause injury. If you can’t swim, try a gentle exercise class at your local pool—great to try in winter in an indoor heated pool! Talk to your doctor, physiotherapist or exercise physiologist.

It costs too much!Plenty of free activities are out there—walk, cycle or jog to buy the newspaper, get off the bus a stop earlier, visit a gallery or museum or a friend—in fact, walk anywhere! You don’t need special shoes, just comfortable ones. Look in local papers and community centres for free activities. GPs and community centres often have free walking groups.

I just can’t be bothered!Motivation is often a problem, so turn it around and make it an excuse to spend time with friends, family or neighbours. Ask them to join you on your walks, or for a game of tennis or golf. Join any exercise group, class, club or gym and you will find others willing to encourage you, in return for your support.

It’s too hot/cold/wet!Rug up against the cold with a coat, hat and gloves—you will be amazed how much warmer you feel on returning home. Beat the heat by going out early, or exercise in air-conditioned venues. Shopping centres are snug over winter and offer a great free opportunity for walking in a cool climate during summer.

Exercise is for the young!Think again. You are never too old—ask any of the veteran athletes in the Masters Games how good they feel. Not everyone can race bikes at 82, but you can move more. Take every opportunity you can to add some physical activity to your day. Try strength training; the more frail you are the more you have to gain.

Source: Choose Health Be Active http://www.dva.gov.au/aboutDVA/publications/health

What sort of activity should I be doing?

Four types of physical activityThere are four types of activity needed to keep us healthy and fit for life. Try to include at least one activity from each type. Talk to your doctor before trying these exercises.

Moderate fitness activities

Strength activities

Flexibility activities

Balancing activities

These activities help to keep your heart, lungs and blood vessels healthy (‘aerobic’ activities).

o brisk walking or jogging (take the dog, or the kids)

yard and garden work

continuous swimming

aerobics cycling (lycra

not needed) golf (no cart!) martial arts housework

(vigorous, to some up-tempo music!)

dancing (there are never enough men!)

aqua-aerobics tennis.

Try to do something from this list for at least 30 minutes most days. If you prefer, you can break it up into 10 or 15 minutes segments. Gradually build up to 30 mins per day.

Strength activities help your muscles and bones stay strong and make it easier for you to do daily tasks as you get older. Build them into your everyday.

weight, strength or resistance exercises (gym or isometrics)

lifting and carrying (e.g. groceries or small children)

callisthenics (e.g. push ups and sit ups)

heavy yard work (e.g. digging and shifting soil).

Climbing stairs.

Make a time to do specific strength exercises two to three times a week and build them into everyday activities.

Flexibility activities help you to move easily, and include gentle reaching, bending and stretching. If you stay flexible you will be better able to perform many daily activities and you will reduce your chance of an injury.

bowls (indoors and outdoor)

stretching exercises

housework (stretch and bend to the corners)

yoga or tai chi yard work.

Try to do some form of stretching every day—even if it is only while you are watching television.

Practising balancing will help to prevent falls and can strengthen important small muscles in the body.

heel-to-toe slow walking (with eyes shut when well-practised and steady, if safe to do so)

one-leg standing (try to increase your time; with eyes shut after practise, if safe to do so)

tai chi.

Note that all balance exercises can be risky. Introduce them gradually, and have something you can hold on to at all times if needed.

Some of the activities above, such as Tai Chi, dancing or exercise classes, incorporate two or more of these groups. Try to include some indoor and outdoor

activities, and preferably some involving other people. The greatest health benefits, motivation and pleasure will come from mixing up the activities chosen.

Be active every day in as many ways as you can

Source: Choose Health Be Active http://www.dva.gov.au/aboutDVA/publications/health

Back page information

The Men’s Health Peer Education (MHPE) program aims to raise the veteran community’s awareness of men’s health issues and encourages men to manage their own health and wellbeing. The program trains volunteers from all age groups to provide health information to members of the veteran community.

MHPE volunteers share this information via many channels, for example, giving a talk on a health issue at a local community group, holding a stand at a community expo or speaking person-to-person with a veteran, such as a friend at a barbeque. The MHPE program is open to any member, male or female, of the veteran, ex-service, or general community, who is able to volunteer their time and has a genuine interest in helping veterans to learn about healthy lifestyle choices.

For information about the MHPE program, visit our website www.dva.gov.au/mhpe.htm or contact the relevant DVA MHPE Coordinator below:

Name Location Phone number

Email address

Nikki Wood Queensland 07 5630 0203 MHPEQLD@dva.gov.au

Jumae Atkinson

Western Australia

08 9366 8355 Jumae.Atkinson@dva.gov.au

Kerry Jay Victoria 03 9284 6199 MHPEVIC@dva.gov.au

Janice Trezise

Northern Territory

(08) 8935 1405

MHPENT@dva.gov.au

Margie Gutteridge

South Australia

08 8290 0375 MHPESA@dva.gov.au

David Stevens

Tasmania 03 6221 6711 MHPETAS@dva.gov.au

Naomi Blundell

New South Wales

02 9213 7661 MHPENSW@dva.gov.au

Magazine production

Produced by:EditorNational Coordinator, Men’s Health Peer EducationThe Department of Veterans’ Affairs

Available for download at:http://www.dva.gov.au/mhpe.htm

Feedback, Articles and Ideas:Email the editor: menshealth@dva.gov.au

Mail your letter to:

EditorMen’s Health Peer Education magazinec/- Department of Veterans’ AffairsGPO Box 9998Sydney NSW 2001

Would you like to order more copies of the magazine? It’s easy!Download an order form from our website or email the Editor.

Next issue due out in November 2013

Theme: The Brain Issue

Deadline for articles is the 27 September.

If you’d like to share your story with our readers or have an idea for an article, we’d like to hear from you. You can email the Editor at menshealth@dva.gov.au or call 1800 555 254 (regional) or 133 254 (metro) and ask for the MHPE National Coordinator.