We know that some older Canberrans (especially those who don’t drive) find it hard to get around in the ACT.  Difficulties with transport can prevent people from getting to health facilities, participating in social life, and accessing entertainment, among other things.  If you’d like to provide your views on Canberra’s transport system, you are invited to fill in a short survey (please click here to access).

The survey will close around the end of April, but your views are always welcome – please feel free to write to policy@cotaact.org.au if you miss the survey deadline but still want to provide feedback. 

We will also be organising focus groups on transport issues (particularly public and community transport and taxi services) towards the end of April.  If you would like to participate, please contact us (policy@cotaact.org.au or call 6282 3777).

Want to have a go at something you have not tried before?  Or want to make new friends and have some fun? 

Try ACT-GOLD (Growing Old and Living Dangerously)!  For ACT GOLD (Southside)’s program of activities, click here.

Heartmoves programs

There are many Heartmoves programs operating in community centres, aged care centres, gyms and other venues throughout Australia. Heartmoves is open to everyone, so locate a program already operating in your area by checking the Heartmoves website locality guide now, and join up! It’s fun, social and beneficial to your health.

If there is no program in your local area, contact your local council, as they will have details of exercise classes operating in the local area or may be able to start one with a local Heartmoves leader.

Our programs are run by accredited exercise professionals specifically trained in managing safe, low to moderate intensity physical activity programs. To find out more about how the classes work, go to our website.

Participants report many different benefits to being part of a Heartmoves class. Ron Carr of Tanunda in South Australia, who has had a triple bypass and attends Heartmoves classes run by physiotherapist Natalie Schilling, says that there’s been an improvement in his health since joining the program but also credits it for building his confidence and giving him a new circle of friends.

It’s never too late to get your heart working

Heart Foundation NSW – CEO, Tony Thirlwell has welcomed new research out from the British Heart Foundation that states stepping up exercise levels in your 50s is likely to cut your chances of suffering a heart attack in later life.

“It’s never too late to exercise and this new major study proves that joining a Heart Foundation’s Heartmoves class or one of our walking groups in your fifties is a great way to cut risk of heart disease – the leading cause of death in Australia,” Mr Thirlwell said.

At the same time, new research from the University of Sydney states that incorporating balance and strength training into everyday routines could cut the risk of falls in older Australians by nearly one third.

The Heartmoves program focuses on delivering safe, low-to-moderate intensity exercise incorporating gentle aerobic activity, weight-bearing or resistance exercise and stretching – all of which help to build strength and improve balance.

Heartmoves news from NSW

Healthy communities programs launched in 2012

We have seen programs started in Clarence valley, Guyra, Kempsey, Great lakes, Greater Taree, Lismore, Port Macquarie, Nambucca, Narrandera and Wollongong – check out our website for more details of the programs near you.

Programs due to launch in the next month

• Primal Performance Studio in Kincumber (Gosford LGA)
• Virgin Active, Frenchs Forest (Warringah LGA)
• Neutral Bay Physio (North Sydney LGA)
• Anglican Care Day Therapy Centre (Lake Macquarie LGA)
• Pambula Physiotherapy & Therapeutic Exercise (Bega Valley) Contact details: Nicole Pope (02) 6494 3022

Heartmoves news from QLD

Toowoomba Heartmoves leaders Pauline Metzroth, Amy Fischer and Trudy Scott got together at the Seniors Expo on 22 August to promote their new Heartmoves classes as part of the Toowoomba Regional Council’s Healthy Communities Initiative – The CHANGE Project.  Pauline, Amy & Trudy enthusiastically promoted the many benefits of older adults participating in Heartmoves classes, including increasing bone mineral density for arthritis management and improving balance and flexibility to prevent falls.  Their stall proved to be quite popular with many visitors coming along to find out more about Heartmoves and how it can help them to live healthy and active lifestyles into their senior years.  Quite a few people even signed up for their classes starting in September! 

For more information about The CHANGE Project and Heartmoves classes in Toowoomba, visit www.toowoombaRC.qld.gov.au/change or contact the Toowoomba Regional Council on 131 872.

We’re always excited to hear from our participants about their experiences with Heartmoves, so please share your stories and pictures with us. The easiest way to do this is to contact your State’s Heartmoves representative (click on your State in the left-hand navbar).

Heart Foundation Walking

Heart Foundation Walking is a network of free community-based walking groups with volunteer Walker Organisers who lead groups in your local area.  The Heart Foundation is taking steps to support Australians to lead active, healthy lives by encouraging them to join or start Heart Foundation Walking groups which are fun and a great way to meet new people.

Walking for at least 30 minutes a day provides a range of heart health benefits including maintaining healthy weight, increased fitness and strength, improved self-esteem and mental health.

Members receive some great benefits including special offers, regular newsletters, incentives and prizes to keep walkers motivated.

Heart Foundation Walking is funded nationally by the Medibank Community Fund and the Australian Government. It is also funded by the QLD Government to get more Queenslanders active and the ACT Government through ACT Health.

To find out where your nearest group is, or how you can start a new group as a volunteer Walk Organiser, visit www.heartfoundation.org.au/walking or call 1300 36 27 87.

In South Australia, there are still some park walks scheduled for the rest of the year. Click here to download a pdf of the schedule and locations.

Walk Over October

October sees a month-long promotion of Walking in WA where Walk Over October aims to raise awareness of  the health, transport, recreational and environmental benefits of regular walking.

There are a number of ways you can support Walk Over October and get involved.  

• Organise and register a workplace or community walk
• Participate in Walk to School Day (24 October)
• Attend the Walking Seminar for professionals on Thursday 4 October
• Join a Heart Foundation Walking Group
• Check out one of the walking trails in your area.
• Get a copy of the Walk Over October Walking Guide 2011-2013

Register a walk event online before 14 September to receive free Walk Over October merchandise. For more ideas and information, visit www.walkoveroctober.com.au.
Walk Over October is a joint initiative of the Heart Foundation (WA) and the State Government.

Swap the couch for the pavement and hit the ground walking with Walk Over October!

Healthy facts

Measure your waist

Your waist measurement compares closely with your body mass index (BMI), and is often seen as a better way of checking your risk of developing a chronic disease.

Measuring your waist circumference is a simple check to tell how much body fat you have and where it is placed around your body.  Where your fat is located can be an important sign of your risk of developing an ongoing health problem.

Regardless of your height or build, for most adults a waist measurement of greater than 94cm for men and 80cm for women is an indicator of the level of internal fat deposits which coat the heart, kidneys, liver and pancreas, and increase the risk of chronic disease.

Visit the Heart Foundation website to learn how to measure your waist properly.

Are these waist measurements suitable for everyone?

Waist measurements should only be used for adults to check their risk of developing a chronic disease. The waist measurements above are recommended for Caucasian men, and Caucasian and Asian women. Recommended waist measurements are yet to be determined for all ethnic groups. It is believed that they may be lower for Asian men.

Food for fitness

Seared salmon with lentil salad

Serves 4

Ingredients

4x (160-180g each) salmon fillets, skin on
1 tbs olive oil
Lemon wedges, to serve

Lentil salad
1 tbs red wine vinegar
1 tbs extra virgin olive oil
400g can lentils, rinsed, drained
200g cherry tomatoes, halved
1 Lebanese cucumber, quartered lengthways, chopped
100g baby spinach or rocket leaves

Instructions

1. Place the salmon, skin-side up, on a chopping board and pat dry with paper towel, this helps keep skin crisp. (Cooking the salmon with the skin on holds it together while cooking and helps the salmon stay moist).
2. Heat a non-stick frying pan over medium-high heat until hot. Add half the oil, cook 2 pieces of salmon at a time (adding too much food to the hot pan at once, drops the temperature of the pan which means the salmon stews rather than seals retaining all natural juices), skin-side down, for 4 minutes. Spray top of the salmon lightly with oil, season with freshly ground black pepper, turn and cook for 2-3 minutes for medium or until cooked to your liking (salmon is best served medium-still a little pink in the centre as it retains its soft moist texture).
3. Transfer to a tray, skin side up (this helps keep the skin crisp), cover loosely with foil to keep warm while cooking the remaining salmon (standing the salmon allows it to complete its cooking process right).
4. Meanwhile, whisk the vinegar and olive oil in a bowl together until well combined. Add the lentils, tomatoes and cucumber and toss to coat. Add the spinach, season with freshly ground black pepper then toss gently.
5. Divide the salad onto serving plates. Serve with the salmon and lemon.

There are more healthy recipes available on the Heart Foundation website.

Merchandise

For the month of September the Heart Foundation has slashed the price of the red bucket hat. Usually $6.50 now $2.80 (plus P&H) – more than 40% discount. While stocks last – available only in Small/ Medium. To place an order, please contact 1300 36 27 87 or email health@heartfoundation.org.au

Look the part in your Heartmoves classes by purchasing Heartmoves merchandise, such as water bottle holders,  back packs and T-shirts, from the Heart Foundation shop.

 Upcoming events

1 – 30 September 2012, Heart Foundation Doorknock Appeal
5 September 2012, National Health and Physical Education Day
10 – 16 September 2012, National Stroke Week
29 September 2012, World Heart Day
31 October – 3 November 2012, be active 2012

Come to the Library, Hughes Community Centre from 10am – 12pm on either
Monday, 30th April, 
Monday, 28th May, or
Monday, 25th June

Contact the DRC on (02) 6287 4393, or visit their website at http://www.actdrc.org.au/actdrc/

Come to the Library, Hughes Community Centre from 10am – 12pm on either
Monday, 30th April, 
Monday, 28th May, or
Monday, 25th June

Contact the DRC on (02) 6287 4393, or visit their website at http://www.actdrc.org.au/actdrc/

We are proud to have facilitated hundreds of quality businesses across Australia becoming involved, offering discounts on their products and services to our deserving seniors.

For more information on the Seniors Card, please visit the ACT Seniors Card Website.

To apply to become a Seniors Card Business Member, please download our Application Form. 

Simply present your Seniors Card on purchase for discounted rates on a huge range products and services with partipating businesses!

More and more businesses are now participating with the Seniors Card scheme. More quality businesses that offer discounts to Seniors Card holders are listed below:

Canberra Imaging Group - 50% Discount on all Xray examinations, excluding MRI
1st Floor, 77 Denison street, Deakin 2600
6203 2250
www.canberraimaging.com.au

Fresh Life Grocers - 10% Discount on Thursday purchases, excluding tobacco and specials
Car park level, Tuggeranong Hyperdome,
Anketell street, Greenway, 2900
6293 3000

Hair in the City - 30% Discount on Tuesday and Wednesday services
Lower Ground Chapman Shopping Centre,
Perry drive, Chapman 2611
6287 7892
www.hairinthecity.com.au

Limelight Cinemas - $2 off standard and 3D tickets, excepting Cheap Tuesday
Tuggeranong Hyperdome,
Anketell street, Greenway, 2900
6293 6190
www.limelightcinemas.com.au

Neil’s Painting - 10% Discount on Labour
22 Findlay street, Higgins, 2615
6254 9505

Plumb on Tennant - 15% Discount on Food only; Dine in or Takeaway
1/5 Tennant street, Fyshwick, 2609
6280 6141

The Jetty Cafe - 10% Discount off bill total
245 Cowlishaw street, Greenway, 2900
6293 6559
www.jettycafe@commsatwork.org

Interstate Businesses

Acorn Stairlifts - 10% Discount from list prices
Unit F, 6 Narabang way, Belrose, NSW 2085
02 9485 8500
www.acornstairlifts.com.au 

Australian Publishing Resource Service - $20 Annual subscription to The Retiree magazine (48% off)
GPO Box 1746, Adelaide, SA 5001
08 8113 9225
www.aprs.com.au

Blue Lightning Spark Plugs - 10% Discount on new cryogenically enhanced spark plugs
28 Monte street, Slacks Creek, QLD 4127
07 3290 0505
www.bluelightningsparkplugs.com.au

Personal Cooling Products - 10% Discount on personal cooling products, when you enter code 7295. Excludes bulk discounted packs.
39 Thurlgona road, Engadine, NSW 2233
02 9548 1169
www.personalcoolingproducts.com.au

The Point Coolum - 25% Discount on Low Season Accommodation
(Minimum 2 Night Stay)
1 Bay terrace, Coolum Beach, QLD 4573
07 5440 9888
www.thepoint-coolum.com.au

International Businesses

Foot Supports International Ltd - 20% Discount on all Balance Walker shoe line,
50% Discount on all Balance Buddy shoe line
89B Ellice road, Unit 5B, Glenfield, 0629
Auckland, New Zealand 1800 064 038
www.footsupportsintl.com