Taking care of YOU - keeping healthy, fit and relaxed - will help you keep going, especially through the tough times.
How do YOU measure up?
Carers have the lowest levels of wellbeing of any Australian group.*
It's important to be healthy and manage stress the best you can. So, how do you measure up? Use the two simple tools below to find out!
Carers Strain Index
The
Carers Strain Index is a quick five minute tool that outlines some of the difficulties carers face. You may not feel all of these but it's good to note what each task means for you. A score of 7 or more yes answers indicates a greater level of stress where carer support services can be useful.
Do you know your waist measurement?
For most people a waist measurement higher than the following is associated with increased risk of chronic disease such as cancer, diabetes and heart disease.
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Increased risk
Waist measurement of
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Greatly increased risk
Waist measurement of
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Men
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more than 94cm
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Men
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more than 102cm
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Women
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more than 80cm
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Women
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more than 88cm
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With over half the adults in NSW overweight or obese; being unhealthy has become the new 'normal'.
Even just a handful of belly fat increases your risk of heart disease, cancer, stroke and type 2 diabetes.
The good news? It's never too late to make 'healthy' normal.
Being active, making healthy food choices, managing your stress and taking time out are all important.
TIP: Remember, as a Carer, keeping healthy, fit and relaxed will help you keep going.
The National Carers Gateway also has a wide range of information for Carers to consider and use to
Take care of your health and wellbeing.
Carer Gateway site
Check out our easy-to-read information and tips on how to get (and stay) fit and healthy now including Health Living information and tips below including
- Healthy eating
- Get active now!
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Quick Quiz - Make Healthy Normal
- FREE personal Telephone Health Coaching
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Calculator - Find your ideal figure
-
Calculator - Burn and Balance kJ
- FREE mobile app - Healthy Food Choices
- Taking a break
- Managing your stress
- Where to find support
- Counselling
Information for Aboriginal and Torres Strait Islander Carers
*Australian Carer's Health and Wellbeing Survey 2007
A healthier you
We understand the demands of caring can make it hard to focus on your own health and wellbeing.
But as a Carer, it's important.
Keeping healthy, fit and relaxed will help you keep going.
Eating well and keeping active will give you the fuel and strength needed to keep caring.
Did you know?
- Over half the adults in NSW are overweight or obese - being unhealthy has become the new 'normal'.
- Just a handful of belly fat increases your risk of heart disease, cancer, stroke and type 2 diabetes.
The good news? It's never too late to make 'healthy' normal.
Being active, making healthy food choices, managing your stress and taking time out are all important.
Below are some great resources with easy-to-read information and tips on how to get (and stay) fit and healthy now.
How healthy are you?
Why not take the Make Healthy Normal quick quiz to find out how healthy you are?
You will also find easy-to-read information and strategies on how to get and stay fit and healthy.
FREE Personal Telephone Health Coaching
Need motivation to find a happier, healthier you?
Your NSW Health service has all the expertise and motivation you need – and it's FREE!
The
Get Healthy Service offers free and confidential telephone-based expert advice and plenty of motivation to help you find that healthier, happier you.
The Get Healthy Service has two streams, Information Only and a 6-month coaching program that offers support, motivation and information. You pick what's right for you.
What they offer:
- 10 one on one phone calls with a health coach as well as online tools and trackers to help you stay on track
- Expert advice on nutrition, exercise and losing weight
- Easy to understand information and tips about losing weight and getting healthy
Visit their website or call 1300 806 258 and Get Healthy now!
What's your ideal figure?
TIP: If you eat more kilojoules than your body uses, they are stored as fat and you will put on weight.
It's that simple.
Do you know how many KJs a day are right for you? Enter your details into this quick and simple-to-use
Find Your Ideal Figure Calculator and it will tell you - it's that easy!
How many kJ are in that?
Knowing how many KJs are in any given food is VERY handy, especially when you're out and about.
Did you know one slice of Banana Bread from McDonalds Café is 2570 kJ? That's nearly 30% of the average daily kJ intake and would take you nearly two hours to exercise off!
This easy-to-use
Food Search Database gives you the kJ count of over 3,000 popular fast and snack foods and 150 ready-to-eat foods, their kJ and the amount of exercise you'll need to do to burn them off.
TIP: healthy eating is all about what's right for you - balancing the kJ you take in with the activity needed to burn them off.
- Make regular physical activity part of everyday
- Don't spend too much time sitting; try to be as active as you can every day. Aim for at least 30 minutes of physical activity a day.
Want to burn off those KJs? (this will help…)
Balance & Burn Calculator
Use this calculator to estimate how many kJ you are burning during various activities, exercises and sports.
TIP: Always exercise within the limits of your level of fitness. If unsure, check with your doctor before beginning an exercise program.
And remember, you don't have to exercise to burn off every kJ you eat. Our bodies need KJs to maintain their own normal, healthy function.
Take it all with you. the FREE mobile app
The 8700 mobile app 8700 mobile app and has all the tools, calculators, converters and tips you need to make informed food choices when you're out and about, eating at those fast food and snack food chains. And it remembers your details! Download it now from:
Over 50? Are you healthy and active?
Did you know staying physically active is the single most important thing you can do to stay fit and independent as you get older?
Check out
Active and Healthy now for some great ways to get (and stay) fit and healthy.
Healthy Lifestyle - get fit, feel great, have fun!
"I feel stronger and fitter after joining the exercise classes... I enjoy the socialising and the chance to meet new friends."
Healthy Lifestyle courses are suitable for both beginners and those who exercise regularly. They are also beneficial for people dealing with osteoporosis, arthritis, diabetes, cardiovascular disease or other chronic conditions.
They offer a wide range of courses including aqua fitness, gentle exercise, strength training, dance, Pilates, tai chi and yoga.
Courses are run over four, ten-week terms each year and coincide with school terms. They are offered at over 50 community venues in the Hornsby, Ku-ring-gai, Ryde, Northern Beaches and Lower North Shore areas
Improve your fitness and health in no time at all!
You will begin to see improvements in your health and fitness in no time at all ~ and it's never too late to start!
Want more information?
Contact the friendly Healthy Lifestyle staff on 8877 5300 or visit their Website for more information and bookings.
* Healthy Lifestyle courses operate on a non-profit basis and concessions are available.
Carers' Yoga & Relaxation
Yoga and meditation are great for relaxation.
Classes are suitable for all ages - men and women - and no experience is needed. Classes are by donation and taught by a qualified Dru Yoga teacher.
For more information and to register please call Lynette Brakell (Diploma of Dru Yoga Teaching) on 0424 232 342 or Barbara Lewis, Carer Support Service on 9462 9721.
Carer Gateway – tips
Carer Gateway has tips for ALL carers – younger and older.
Carers NSW
Carers NSW has a range of resources, advice and information on looking after yourself including:
- finding time to exercise
- food for busy people
- managing your stress
You can visit their Carers NSW or call their Carer Line on 1800 242 636 (*freecall except from mobiles).
