Get active

Whether it is structured or unstructured, planned or incidental, 30 minutes of moderate physical activity, five days a week, can have significant health benefits.

Physical health benefits include:

• reduced risk of cardiovascular disease, particularly coronary heart disease
• lower blood pressure
• reduced risk of stroke and Type 2 diabetes
• stronger musculoskeletal system, which can decrease the likelihood of developing osteoporosis and experiencing strains and sprains.

Mental health benefits include:

• increased confidence and self esteem
• reduced feelings of stress, anxiety and depression
• improved mood, sense of wellbeing and quality of life
• greater social interaction is encouraged
• improved concentration and learning.

There are plenty of easy ways to get involved in physical activity.

You can build physical activity into your day through:

• walking, cycling or catching public transport to work instead of driving
• taking the stairs instead of the lift
• joining a sporting group or enrol in an exercise class you enjoy
• becoming a member of a gym
• challenging family/friends/colleagues to become physically active with you
• walking together instead of having meetings in offices.

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Related sites

• UWA Sport and Recreation Centre
  The UWA Sport and Recreation Centre offers a fully equipped gym, aerobics room, sport courts, fitness appraisals, personal training and various programs. Three-, six- or 12-month memberships are available or classes can be attended casually. UWA staff can salary package membership fees.

• UWA Recreate
  The UWA Sport and Recreation Centre offers the Recreate program, which includes a variety of different short courses such as ballet, circuit training, abseiling and inline skating.

• UniSwim
  The School of Sport Science, Exercise and Health houses a swimming pool that is available for use by staff. Adult lessons and squads are available at the pool

• UWA Bicycle Users Group (BUG)
  Lobbies on cycling-related issues on campus, provides beginner cyclist support and bicycle maintenance courses to UWA cyclists, and organises social rides and events throughout the year.

• UWA Transport
  Information on alternative transport options when travelling to and from UWA, including walking, cycling and public transport.

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Exercises and stretches at work

Exercise is also a useful strategy for helping to reduce the occurrence of injuries. This series of exercises is suggested by Michigan University, USA.

• Eye exercises
• Neck exercises
• Hand exercises
• Shoulder and upper back exercises

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Events and activities in Perth

A number of physical activity events are regularly held in Perth and these are a great opportunity for UWA staff to form teams, organise events and get some exercise into their day.

• Walk There Today
  "Walk There Today" is the promotional message of the walking program, which aims to raise the profile of walking as a legitimate mode of transport to replace short car trips.

• City of Perth Great Bike Ride
  The Great Bike Ride is one of the largest mass cycling events on the West Australian calendar. It involves options of a 53km, 106km or 12km family ride, in the aid of having fun, being challenged and raising money for charity.

• City 2 Surf
  The City 2 Surf is held annually by the Activ Foundation. It involves a 4 km or 12 km run or walk from Perth City to City Beach. People of any age and fitness level can participate in the event.

• Global Corporate Challenge
  As the world's largest and most exciting corporate health initiative, the GCC is specifically for the workplace and addresses the emerging health crisis resulting from the triple threat – longer workdays, sedentary occupations and little or no exercise.
  

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Tips and fact sheets

• Australian Physical Activity Guidelines
  Federal Department of Health and Ageing guidelines on the amount of physical activity you need to do to enhance your health.

• Physical Activity – How to get started
  Overcoming the barriers to participating in physical activity.

• Physical Activity – Choosing the one for you
  Tips on how to choose the type of physical activity that is right for you.

• Physical Activity – Staying motivated
  How to stay motivated, maintain your exercise routine and avoid common pitfalls.

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