ACT CISM WALKS THE TALK
ACT CISM volunteers have provided seminars, posters and talks throughout the Canberra region on a variety of topics, including the value of exercise and group support in building resilience. In 2006 we decided we should "walk the talk" by hosting an annual Workplace Walk with prizes for "best dressed workplace teams". From 2006 to 2011 ACT CISM partnered with the National Heart Foundation (ACT) to hold this walk on the first Tuesday of May each year. The "Best Dressed Group" Winners were:
2006 – National Heart Foundation ACT
2007 – The Warehouse Circus and the UNISYS Team
2008 – The Warehouse Circus and the Mental Health Foundation ACT
2009 – St Vincent de Paul Family Service, The Warehouse Circus
& the Mental Health Foundation ACT
2010 - People with Disabilities Team
2011 - The "Happy" Walkers
WHY GO FOR A WALK?
Regular exercise has a variety of psychological benefits that can help improve physical health and help with stress management. Fitness helps protect the cardiovascular and immune systems from the consequences of stressful events. Then exercise itself can provide an enjoyable distraction from everyday concerns. Researchers have reported positive social networking and enhanced self-esteem as a result of a regular fitness program.
Other researchers have also found that regular exercise can assist with managing depression and anxiety symptoms. Walking is a great cost effective exercise, easily incorporated into a busy lifestyle. Some things to consider about any fitness program: ·
* Medical practitioners recommend a health check prior to commencing a fitness program.
* If you are in a high stress job, even a few minutes break will alleviate some of the physical and psychological effects. Take stairs instead of a lift,
visit a colleague rather than using the telephone or email, take stretch breaks etc.
* Build up your fitness level – start out with ten to fifteen minutes of activity a couple of times a week and build up to a healthy 30 minutes a day.
* Choose a fitness activity you enjoy. If it starts to get boring – vary your routine or change activities. It is easier to stay motivated if you are
having fun!
* Don’t make things too difficult or “set yourself up for failure”. Make your goals and expectations reasonable. It isn’t reasonable to assume you’ll be
entering marathons next month if you’ve only just taken up jogging.
* Find a work-out partner – friends motivate, challenge, and reward each other’s efforts.
* If you decide to go to a gym for regular exercise, make sure you get an equipment orientation from a trainer. Direction from experienced gym
personnel can enhance your work-out and reduce potential for injuries. Most gyms offer this for newcomers.
* Schedule your fitness program. Record it in your calendar just as you would record meetings or other items. Treat these scheduled times the same
as any other appointment – not as a luxury item you can do without or schedule other things over. Exercise is just as important.
ACT CISM chose walking for our exercise program because it was easy to do as a group, relatively cheap (for the cost of good walking shoes), and didn’t involve travel away from the library. We can just meet at the front door and go! It is also suitable for most fitness levels. For the last five years ACT CISM volunteers have joined the Richardson Support House Walking Group through the National Heart Foundation program. The program provides support and encouragement for walking groups all around Australia. For more information visit www.heartfoundation.org.au/active-living/walking
References
Babyak, M.J. et al (2000). Exercise treatment for major depression: maintenance of therapeutic benefits at 10 months. Psychosomatic Medicine, 62:
pages 633-638.
Barabasz, M. (1991). Effects of Aerobic Exercise on Transient Mood State. Perceptual and Motor Skills, 73: pages 657-658.
Bauman, A. et al. (2002). Getting Australia active: towards better practice for the promotion of physical activity. National Public Health Partnership, Melbourne.
Blumenthal J.A. et al. (1999) Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159: 2349-2356.
Brown, J. (1991). Staying Fit and Staying Well: Physical fitness as a moderator of life stress. Journal of Personality and Social Psychology 60 (4)
555-561.
Dunn, A et al. (2001) Physical activity dose response effects on outcomes of depression and anxiety. Med. Science and Sport, 33 (6): S587-597.
McNeil, J.K. et al. (1991). The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology and Aging, 6: 487-488.
Paffenbarger, R.S. et al (1994) Physical activity and personal characteristics associated with depression and suicide in American College men. Acta
Psychiatr. Scan., 377: pages 16-22.
Singh, N.A. et al. (1997). A Randomised controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52: 27-35.
Weyerer S. (1992) Physical inactivity and depression in the community. Evidence from the Upper Bavarian Field Study. International Journal Sports Medicine, 13: pages 492-496.
2006 – National Heart Foundation ACT
2007 – The Warehouse Circus and the UNISYS Team
2008 – The Warehouse Circus and the Mental Health Foundation ACT
2009 – St Vincent de Paul Family Service, The Warehouse Circus
& the Mental Health Foundation ACT
2010 - People with Disabilities Team
2011 - The "Happy" Walkers
WHY GO FOR A WALK?
Regular exercise has a variety of psychological benefits that can help improve physical health and help with stress management. Fitness helps protect the cardiovascular and immune systems from the consequences of stressful events. Then exercise itself can provide an enjoyable distraction from everyday concerns. Researchers have reported positive social networking and enhanced self-esteem as a result of a regular fitness program.
Other researchers have also found that regular exercise can assist with managing depression and anxiety symptoms. Walking is a great cost effective exercise, easily incorporated into a busy lifestyle. Some things to consider about any fitness program: ·
* Medical practitioners recommend a health check prior to commencing a fitness program.
* If you are in a high stress job, even a few minutes break will alleviate some of the physical and psychological effects. Take stairs instead of a lift,
visit a colleague rather than using the telephone or email, take stretch breaks etc.
* Build up your fitness level – start out with ten to fifteen minutes of activity a couple of times a week and build up to a healthy 30 minutes a day.
* Choose a fitness activity you enjoy. If it starts to get boring – vary your routine or change activities. It is easier to stay motivated if you are
having fun!
* Don’t make things too difficult or “set yourself up for failure”. Make your goals and expectations reasonable. It isn’t reasonable to assume you’ll be
entering marathons next month if you’ve only just taken up jogging.
* Find a work-out partner – friends motivate, challenge, and reward each other’s efforts.
* If you decide to go to a gym for regular exercise, make sure you get an equipment orientation from a trainer. Direction from experienced gym
personnel can enhance your work-out and reduce potential for injuries. Most gyms offer this for newcomers.
* Schedule your fitness program. Record it in your calendar just as you would record meetings or other items. Treat these scheduled times the same
as any other appointment – not as a luxury item you can do without or schedule other things over. Exercise is just as important.
ACT CISM chose walking for our exercise program because it was easy to do as a group, relatively cheap (for the cost of good walking shoes), and didn’t involve travel away from the library. We can just meet at the front door and go! It is also suitable for most fitness levels. For the last five years ACT CISM volunteers have joined the Richardson Support House Walking Group through the National Heart Foundation program. The program provides support and encouragement for walking groups all around Australia. For more information visit www.heartfoundation.org.au/active-living/walking
References
Babyak, M.J. et al (2000). Exercise treatment for major depression: maintenance of therapeutic benefits at 10 months. Psychosomatic Medicine, 62:
pages 633-638.
Barabasz, M. (1991). Effects of Aerobic Exercise on Transient Mood State. Perceptual and Motor Skills, 73: pages 657-658.
Bauman, A. et al. (2002). Getting Australia active: towards better practice for the promotion of physical activity. National Public Health Partnership, Melbourne.
Blumenthal J.A. et al. (1999) Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159: 2349-2356.
Brown, J. (1991). Staying Fit and Staying Well: Physical fitness as a moderator of life stress. Journal of Personality and Social Psychology 60 (4)
555-561.
Dunn, A et al. (2001) Physical activity dose response effects on outcomes of depression and anxiety. Med. Science and Sport, 33 (6): S587-597.
McNeil, J.K. et al. (1991). The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology and Aging, 6: 487-488.
Paffenbarger, R.S. et al (1994) Physical activity and personal characteristics associated with depression and suicide in American College men. Acta
Psychiatr. Scan., 377: pages 16-22.
Singh, N.A. et al. (1997). A Randomised controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52: 27-35.
Weyerer S. (1992) Physical inactivity and depression in the community. Evidence from the Upper Bavarian Field Study. International Journal Sports Medicine, 13: pages 492-496.
