Fit For Life. Keeping active is important for every body at every age! Things to do for a healthier you

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1 Fit For Life Keeping active is important for every body at every age! Things to do for a healthier you

2 Did you know? Only 10% of Australians aged over 50 exercises enough to gain cardiovascular benefit. About half of our physical decline associated with ageing is mostly due to lack of physical activity. People over the age of 65 require a level of fitness to help them maintain independence, recover from illness and reduce their high risk of disease, more than any other age group. It is never too late to get fit. Our bodies respond to exercise regardless of our age and there are many health benefits. See your doctor before starting a new exercise routine. It is important to keep exercising once you are over 50 to: Maintain muscle mass, strength and physical endurance Maintain coordination and balance Maintain joint flexibility and mobility Maintain bone strength Avoid increased body fat levels Avoid increased blood pressure Maintain good mental health Reduce risk of various diseases including cardiovascular disease and stroke.

3 Exercise MYTHS: Older people are frail and physically weak Our bodies don t need as much exercise as we get older Exercising can be dangerous for older people as they can injure themselves I m afraid I will wear my body out Only vigorous and sustained exercise will benefit me The Facts Muscle Studies suggest the average body loses 3kg of muscle every decade from middle age. This is due more to inactivity than age. Muscle mass can increase in an older person with regular exercise. Bone Bone loss speeds up from the age of 50, with older people becoming more prone to bone fractures. Weight bearing exercise keeps bones healthy and strong, reducing bone loss and osteoporosis. Heart and Lungs Exercise with moderate intensity has the most benefit. Regardless of age, people can improve their cardiovascular fitness through regular exercise. Exercise Is Important For Every Body At Every Age! Tips for keeping physically active Choose activities you enjoy such as exercising with friends make it a social occasion. It is good for your mental health too! Weight training programs as short as 6-8 weeks can increase your muscle mass Start off slowly and aim for small improvements. Wear appropriate clothing and safety gear. Don t let yourself become dehydrated drink plenty of water! Joints Joints need regular movement to remain supple and healthy. People with arthritis can benefit from aerobic and strengthening exercise. Body Fat Levels Excessive body fat is associated with a range of diseases including diabetes and cardiovascular disease. Regular exercise burns kilojoules, increases muscle mass and speeds the metabolism helping maintain a healthy weight.

4 Activity ideas in the City LeisureFit Centres Melville LeisureFit and Booragoon LeisureFit and Aquatic centre offer a variety of programs and activities for all ages including tailored programs for over 50s. To find our more visit or call Dancing Rhein Donau Club Folk and new vogue dancing all ages and nationalities Heimat Choir of the Rhein Donau Club Inc, 110 North Lake Road Myaree WA 6154 Culture Club New Vogue dancing for seniors ballroom sequel Bull Creek Community Centre Hassell Crescent Bull Creek WA 6149 Friday 7.45pm to 10.15pm Danza Loca Blue Gum Recreation Centre Melville WA 6156 Mondays 7.30pm to 8.30pm and Wednesdays 7.45pm to 8.45pm Mood Swings Symphony Dancers Blue Gum Community Centre, Moolyeen Road Brentwood WA 6153 Tuesdays and Thursdays, 7.00pm to 9:00pm Blue Gum Community Centre, Moolyeen Road Brentwood WA 6153 Tuesdays 8.00pm to 10.00pm and Fridays 7.30pm to 10.30pm Ivan on Young at Heart Community Club Social dancing and other activities for couples and singles aged over 50 (though not limited in ages) Blue Gum Community Centre, Moolyeen Road Brentwood WA 6153 Saturday 7.30pm to 10.30pm Shirley Chow on Stan s Dancing Melville Social Ballroom and Latin Dance Lessons in Waltz, Jive, Rumba, Cha Cha, Tango and other useful dance styles for social events Melville Leisurefit Centre, Cnr Stock Road and Canning Highway Melville Mondays 7.30pm to 9.00pm Stan on , or stan@stansdancing.com

5 Sport and Recreation Melville Tai Chi Willagee Community Centre Cnr Winnacott & Archibald Streets Willagee WA 6156 Tuesday 7.00pm to 9.00pm Rocky on Striker Indoor (formerly The Rec) Committed to the provision of high quality, safe affordable services, programs and facilities. Facilities include aerobics room, health club, squash courts, indoor cricket and a gym. 55 Farrington Road Leeming WA or info@strikerindoorsports.com.au Winnacott Ladies Badminton Willagee Community Centre Corner Winnacott and Archibald Streets Willagee WA 6156 Thursday 9.30am to 11.00am Prime Movers Movement to music programs are held by fully trained instructors at Kardinya and Melville. The aim of Prime Movers is to provide low impact exercise to music in a warm, friendly and safe environment. Judith (Secretary) on Locations: Leisurefit Melville Corner Canning Highway and Stock Road Melville WA 6156 Tuesdays 9.30am to 10.30am and Thursdays 9.30am to 10.30am Tuesday Instructor Margaret Thursday Instructor Mary St David s Anglican Hall 54 Simpson Street Ardross WA 6153 Wednesday 9.30am to 10.30am Instructor - Margaret T Blue Gum Community Centre Moolyeen Road Brentwood Wednesday 10.30am to 11.30am Instructor Mary Kardinya Community Centre Corner Prescott Drive and Williamson Road Kardinya Tuesdays 8.45am to 9.45am and Thursdays 9.30am to 10.30am Tuesday Instructor - Pauline Thursday Instructor - Margaret

6 Social Golf Point Walter Bicton WA 6157 Willow Pilates Over 55 Retirees Club - Friday Tuesday Seniors ClubPoint Walter Ladies Thursday Point Walter Gumnuts Club Monday and Wednesday Call or visit Bull Creek Community Centre, Hassell Crescent Bull Creek WA 6149 Thursday 5.00pm to 6.30pm Blue Gum Community Centre Moolyeen Road Brentwood WA 6153 Tuesday 9.15am to 10.15am Lawn Bowls Melville Bowling Club Kardinya Bowling Club Leeming Bowling Club Mt Pleasant Bowling Club Tennis Applecross Tennis Club President Scott Smith Blue Gum Tennis Club Bull Creek Tennis Club President Paul Breuer Kardinya Tennis Club President Jacinta Bushnell Melville Palmyra Tennis Club Point Walter Golf Course

7 Walking Bushwalkers of WA Promotes and encourages bushwalking. A reasonable fitness level is required. Call , enquiries@bushwalkingwa.org.au or visit for more information. Swimming Garden City Mall Walking Group A free walk program, including a warm up and stretching exercises and a walk for 300m, 500m or 1km depending on ability. Walks finish with cool down and Tai Chi. Walkers enter at entrance, corner Marmion Street and Riseley Street (near Bankwest and David Jones car park) Garden City Shopping Centre, 125 Riseley Street Booragoon. Meet in front of JB Hi-Fi. Tuesday and Fridays at 7.30am. Adult Ezy Swim Easy and enjoyable training sessions for those just beginning or those wanting to get back into swimming. No experience needed, except the ability to swim 50m of a recognised stroke. Leisurefit Booragoon, Marmion Street Booragoon WA Adult Learn to Swim Classes to suit your needs. Experienced, professional qualified instructors maximum of 5 per class. Learn to swim in a relaxed friendly environment in a indoor heated pool. Leisurefit Booragoon, Marmion Street Booragoon WA

8 Over 55 s Walking Association The walks are chosen for their surfaces, interest, and availability of parking and provision of toilets. You can walk as fast as you choose and at the pace you choose. Many members stay behind and have lunch together. Each walk has a Team Leader and there are a number of trained First Aiders present. Tuesday at 10am from March until November. Bronwen Frazer on or bronwen12@hotmail.com Over 55 s Cycling Club A club for mature age cyclists, that is welcoming, social, and supportive, where the members ride for fun and to keep fit and healthy. The club arranges various activities, including, organised rides, camps, tours, social events and training workshops (e.g. cycling skills, bike maintenance, first aid). Nev Taylor on or Steve Ottaway on For more information visit Wireless Hill Walking for Fitness Group Weekly walking group for fun, pleasure and exercise. Walks are approximately 6.5kms in different areas across the metro area. Wireless Hill Park, Telefunken Drive, Ardross WA 6153 (meet in the northern car park) Every Thursday and Sunday at 8.30am Y Striders Seniors Stride Out Y Striders aim to encourage individuals to take responsibility for their exercise habits, encourage them to exercise within their own capabilities and set goals to enhance their self-esteem and fitness.. Age groups range from teens to over 70 years of age. Cost: Call or ystriders@iinet.net.au Fees apply Your Fitness Is Important! Have You Exercised Today?

9 For more information visit Phone Street Address 10 Almondbury Road Booragoon WA 6154 Postal Address Locked Bag 1 Booragoon WA 6954 T Find us on $tf Thanks to our sponsors: