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IPSWICH HOSPITAL FOUNDATION
BECOMING
First Ever Issue!Welcome to our
Bling for
BabiesHow buyingjewellery canhelp the SpecialCare Nursery!
Healthy
Christmas
PresentsGone are the daysof socks and undies!
Photo Courtesy of Ipswich News
Donate your old
jewellery
Drop your unwanted
jewellery into
participating Heritage
Building Society branches
at Riverlink, Booval Fair,
Karalee or Springfield
before 11 November 2009.
Win a D amondiproudly donated by Brad Kearton Jewellers
Attend the Bling for Babies Evening
Thursday November 12, 2009
Metro Hotel Ipswich International
6:00pm sharp, After 5 attire
Call the Ipswich Hospital Foundation to secure your tickets
now! 3817 2318. Tickets include canap s, glass of champagne and
bidding tickets.
FREE
é
FREE
Welcome to the first ever edition of Becoming
Magazine – a new healthy initiative of the Ipswich
Hospital Foundation.
This magazine is set to replace the traditional IHF and
SNAP newsletters by combining them both into one
easy online publication that is not only informative but
imaginative. We've been thinking about how to make
our newsletters more engaging to readers for quite
some time now, and I hope you'll all agree that this
could be the answer!
So what exactly is Becoming? Becoming is all about
what the Foundation is trying to do – we're trying to
BECOME the healthiest community in Australia,
BECOME more physical active, BECOME more aware of
good nutrition – the list really does go on! I suppose in
a nutshell, BECOMING is all about being the best we
can be and getting the most out of life. Whether we
chose to set personal goals to lose weight or eat
healthier or decide to help out in the community,
volunteer more of our time, donate things we don't
need to the less fortunate, we are all becoming happier
and healthier individuals.
Which bids the question – what is it that you want to
become? Personally, I want to become more physically
active, not only so I can feel better about myself, but so
I can enjoy life to its fullest potential. (And luckily, with
all the fitness activities the Foundation holds, I'm in the
right place to do it!) So I'd love to hear from you – let
me know what it is that you'd like to become! Perhaps
with the feedback we can start a new section in the
magazine – BECOMING ME!
Once again, welcome to our very first edition of this
quarterly online magazine. I trust it finds you all well
and I hope that from your feedback and continued
reading we will be able to continue to make this
magazine BECOME the best it can be!
PO Box 878 Ipswich QLD 4305
P: (07) 3817 2318
F: (07) 3812 7500
E: info@ihfoundation.org.au
www.ihfoundation.org.au
Sunshine Circle Appeal 2009
SNAP Report
Healthy Christmas Ideas
Eight Healthy Gifts - all under $20
Outstanding Health
10 years strong
Get Connected
Sun Smart Summer
The Ipswich Hospital Foundation's Sunshine CircleAppeal for 2009 kicks off in November andcontinues through December with a series offundraising events that all benefit in some wayshape or form the young patients at the IpswichHospital's Sunshine Children's Ward.
Get up to date with the latest health news in theSNAP Snippets.
If you're sick of buying the same old gifts –chocolates, socks and useless items that never getused, why not give the gift of health!
Out of ideas for the office secret santa? Givesome of our healthy gift ideas a go!
“When you feel good on the inside it shows”. Findout why on this special article by guest writerBonnie Preston
Tom Yates recently celebrated his 10 yearanniversary with the Ipswich Hospital Foundation
Stay in the loop this summer with some of thehottest tunes, reads and links!
Are you prepared for the summer ahead? Skip topage 21 to get your sun smart on!
CONTENTS6
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Yours in Health,
Laurelle
SOCIALS
As the whole nation stopped to watch the race of all races, over 100individuals wined and dined in high fashion at the Metro Hotel IpswichInternational. Lunch was superb and the fashions were outstanding,with June Frank winning the best dressed female.
This Melbourne Cup Luncheon was in aid of theIpswich Hospital Foundation and raised close to$1000 for the Sunshine Circle.
As general manager of the Metro Hotel IpswichInternational Alex Van Kersen said, “We hopeto see you all next year for a bigger andbetter Melbourne Cup Luncheon.”
Melbourne Cup03 November 2009
Best Dressed Female June Frank with Ipswich HospitalFoundation Executive Officer Tom Yates.
BECOMING MAGAZINEIssue 1
November - December 2009
Editor - Laurelle Franklin
Contact (07) 3817 2538
laurelle@ihfoundation.org.au
Contributors
Bonnie Preston, Sacred Cow Yoga Studio
Jill Meuleman, SNAP Project Officer
Cover Photography
Photo courtesy of Ipswich News
Models Katherine Wyman, Erin Wyman
Published by Ipswich Hospital Foundation
ABN 40 137 504 686
All content 2009 Ipswich Hospital Foundation.
Reproduction without permission is prohibited
.
www.ihfoundation.org.au
©
Know a friend who might like this
publication?
Make sure you forward it on! BECOMING the
Healthiest Community in Australia starts with you!
Tom Yates
Wendy Chegwidden
Ashton Cooper
Laurelle Franklin
Jill Meuleman
Judy Andrews
Katherine Wyman
Matt Casos
Executive Officer
Executive Assistant
Events Coordinator
Communications
Coordinator
SNAP Project Officer
Special Projects
Special Events
Special Projects
Ipswich Hospital Foundation Staff
Want to BECOME
a part of the
magazine?
Looking to keep
up to date with
everything IHF?
Send in your ideas,
questions, stories,
testimonials and
photos and you can
have your content
published in the next
quarterly magazine!
Become a fan on
Facebook or join
Ipswich Healthy4Life
to create your own
profile, talk to other
members and stay
updated.
As we get set tocelebrate the festive
season with ourfamilies and loved
ones, spare athought for the sickchildren - and theirfamilies - who facespending their time
in hospital.
The Ipswich Hospital Foundation's Sunshine CircleAppeal for 2009 kicks off in November andcontinues through December with a series offundraising events that all benefit in some wayshape or form the young patients at the IpswichHospital's Sunshine Children's Ward.
One such event is Bling for Babies. The galaevent, being held on November 12, will bringtogether the best of Bling whilst raising muchneeded funds for the Special Care Nursery atthe Ipswich Hospital. Events Coordinator AshtonCooper is looking forward to the night's glitzand glamour. “Bling for Babies is set to be acocktail evening featuring reverse auctions, grabbags and major auctions,” she explains, “our HipHop Challenge winners will also be performingon the night and everyone attending has achance to win a diamond proudly donated byBrad Kearton Jewellers.”
The MC for this fundraising event will be noneother than Paul from Fringe Café. Quite excitedby the idea of the event, Paul hopes to make thisa night for everyone to remember. “I’m veryexcited about it all, it’s going to be a greatnight!” says Paul, “This event will help kids inloads of ways with their needs of health andsupport.”
If you are unable to attend the event, or wouldjust like to help the cause more, the IpswichHospital Foundation and selected HeritageBuilding Society branches are taking donationsof jewellery for the night. “All jewellery iswelcome,” says Ms Cooper, “all you need to dois drop it in at either the Riverlink, Booval Fair,Karalee or Springfield Lake Heritage branchesbefore November 6 2009.”
Tickets to the Bling for Babies evening areand include a glass of champagne on arrival,and reverse auction tickets. Guests will beinvited to purchase raffle tickets for their chanceto win a diamond. The fundraising evening willbe held at the Metro Hotel Ipswich Internationaland begins 6:00pm sharp, After 5 Attire. Tobook your tickets, call Ashton and the IpswichHospital Foundation on 3813 6201.
In addition to the Bling for Babies FundraisingEvening, there are also a number of otherfundraising events happening throughout themonths of November and December. Coming upare events such as the Sunshine Girls ChristmasLunch, Sunshine Circle Movies in the Park and aCent Auction.
The special Sunshine Circle Movies in the Parkwill be held on December 12 at Cameron Park,Booval and the feature film is Deck the Halls.This holiday comedy is centred around twoneighbours in a small New England town who goto war when one of them decides to decorate hishouse with so many Christmas lights that they arevisible from space. The neighbourhood is turnedupside down as the families try to discover thetrue meaning of Christmas. This gold coindonation event is just another way the IpswichHospital Foundation is raising funds for theSunshine Circle Appeal. The movie will begin at6:30pm and food will be available at the venue.Chairs and blankets are also available for agold coin donation.
The Sunshine Circle Cent Auction, to be held onNovember 21 by regular fund raisers Graceand Richard Jenkins, is set to be a huge success.The Cent Auction will take place at the EastIpswich Bowls Club, 6pm for viewing and 7pmstart. Entry into the auction is $2.00. The Jenkinshave spent the past year dedicating their timeand effort to fundraising for the Sunshine Wardon a monthly basis by selling raffle tickets andorganising events all in aid of the SunshineCircle.
The Sunshine Girls Christmas Luncheon is just oneof the many fundraising activities the girls put oneach year. Their final event of the year will beheld on November 28 at St Thomas' Church, 15Lawrence Street North Ipswich, beginning at11:00am and continuing through to 2:30pm.Lunch includes a hot meal and a specialappearance by the one and only Santa Clauseis sure to make it a truly special event . For moreinformation on the Christmas Luncheon call Elsieon 3281 8016.
Unable to attend any of the above functions butwant to help? Make a donation at anytime bycalling 3817 2318!
For further information on the Sunshine Circle,please contact the Ipswich HospitalFoundation on 3817 2318 or email
free
info@ihfoundation.org.au.
You’reInvited to
at a special screeningin aid of the Sunshine Circle
Gold Coin DonationsAppreciated
IPSWICH HOSPITAL FOUNDATION
Sunshine Circle
Sat 12 Dec 2009
Cameron Park, Booval
6:30pm
FITNESS
6:00am WednesdayHealthworks Brassall (cnr Workshops and Hunter Streets)
$5.00 per person1 hour duration with instructor
Bring togs, towel - showers available
new aqua sessionJoin us for our exciting new aqua session!
Experience the benefits of aqua in a friendly environment with the Ipswich Hospital Foundation’s latestaddition to it’s fitness programs. These sessions are available to all members of the public thanks toBrassall Healthworks Fitness Club.
*Pet Friendly ^Pram Friendly
Join in a session of cross training led by an instructor who will
stretch your limits to welcome you to the new week.
A great start to the working week. Energiser is a yoga and core
workout in the heart of Ipswich.
An enjoyable walk around the park with friends. Suitable to all levels
of fitness, from novice to power walker.
With controlled weather conditions and level ground, the Riverlink
Walkin’ session is perfect for walkers of all ages who wish to walk in a
safe, flat environment.
Hot Mums is a group of mothers who want to make friends, have
some fun and get exercise with their newborns to two year olds.
Get ready for the biggest running event in Ipswich every Tuesday night
with the Park2Park Training group with Matt Casos. Run or walk.
With the expertise of Chris Gale, this running session will put you
through your paces. Each session costs $5.00.
Join in a session of cross training led by an instructor who will
stretch your limits.
Tai Chi, also known as “meditation in motion” uses gentle flowing
movements to reduce stress, improve breathing technique and
lung capacity, balance and flexibility. Sessions cost $5.00.
A beginners cycling group suitable for the entire family. An
intermediate group is also available at the same time. BYO bike and
helmet.
Ever wondered what time you can run a 2km, 4km or 6km track
in? Come along to the Big Hit QT Park Run to find out! A fun
and friendly exercise atmosphere welcome to all ages.
Approximately 16km in total length, from Fernvale to Lowood
and back. Go the whole distance or only some - it’s up to you. Call
3817 2318 to confirm.
For more information on any of the mentioned sessions, please call
the Foundation on 3817 2318.
Monday Cross Training
Tai Chi
Monday Energiser
Riverlink Walkin’
Park2Park Training
Cross Training & Walking Group
Bike Riding
Long Distance Run
Mon 6:00am Bill Paterson Oval, Limestone Park
Mon 5:30pm Timothy Moloney Oval
Mon 5:30pm Bill Paterson Oval, Limestone Park* ^
Tues & Thurs 7:00am Riverlink (next to banks)
Tues 9:00am
Tues 5:30pm Bill Paterson Oval, Limestone Park*^
Wed 5:30am
Fri 6:30am Queen’s Park (off Milford Street)
Sat 6:00am outside Our Bakery Rules, Riverlink Shopping Centre
Sat 7:00am Griffith Road Carpark, Limestone Park ^ *
Sun 6:00am Fernvale Futures Complex, Fernvale *
(Call Katherine for venue information 0407 002 843)^
Bill Paterson Oval, Limestone Park
Fri 5:30am Bill Paterson Oval, Limestone
Park
Walking Group
Hot Mums
Gale Force Running Session
Big Hit QT Park Run
Fitness Activities
Your basal metabolic rate
(BMR) refers to the chemical
processes going on
continuously at a cellular
level that allows the body to
build and/or maintain its
function.
Basal (resting) metabolic
rate
It is the energy from food
that is the fuel that
maintains these processes
(fuel). The amount of
kilojoules your body burns at
any given time is regulated
by your metabolism.
Metabolic rate (or total
energy expenditure) has 3
components
1. Basal metabolic rate
(BMR) - is the amount of fuel
burned at rest to maintain
cellular body function and
contributes 50--70 per cent
of our energy needs.
2. Energy expenditure in
physical work - kilojoules
burned during movement
and physical activity- 20 per
cent of our energy needs.
The more active you are the
more your burn and the
more muscle you have the
more you burn.
3. Energy expenditure
associated with eating,
digesting and metabolizing
food -about 5-10 per cent
of our energy needs.
Contrary to popular idea -
the larger a person the
higher their metabolic rate.
This person will also have a
higher rate of energy
expenditure in movement
activities, such as walking
and most physical work. The
opposite is true for a person
of light weight.
The BMR refers to the
amount of energy the body
requires to maintain itself.
This accounts for 50 to 70
per cent of our total energy
expenditure. Total lean
mass is largely responsible
for the BMR. So the more
muscle the more fuel you
burn simply to maintain the
cellular function of the
muscle. (Hence the reason
crash dieting is so
detrimental – it results in loss
of muscle mass not
necessarily loss of fat tissue)
BMR varies during the day. It
is at its lowest early in the
morning after 8 hours sleep
and in the morning it is
often10 or more hours since
a person has eaten. That is
why exercise in the morning
is a recommendation for
weight loss- is boosts BMR
when it is at its lowest.
Energy expenditure in
physical work
Physical exertion may burn
as much as 3,000kJ per hour
(see table for some
examples of energy
expenditure.) It is a variable
component of energy
expenditure- the more
physical activity the more
fuel that is burnt. In the
resting state muscle
accounts for 20 % of total
expenditure this can
increase remarkable during
strenuous exercise (Some
references quote an
energy expenditure of
muscle during strenuous
exercise may go up to 50-
fold or more.) Apart from
the energy used in the
exercise itself, regular
physical activity affects BMR
because it affects body
composition.
SNAP SNIPPETS
All About
BMR
People who are active on
a regular basis have higher
basal metabolic rate than
non-active individuals (may
be up to 10% higher for
active people).Basal
Metabolic Rate accounts
for about two thirds of total
daily energy expenditure so
an increase of up to 10% is
significant . The following
lists the amount of energy
expended at various
activities.
Walking Dog
Cycling
Office Work
Driving Car
Vacuuming
Walking Rapidly
Running
Swimming
Gardening
The basal metabolic rate
rises after eating because
of energy expenditure
associated with eating,
digesting and metabolizing
food. The rise occurs soon
after eating and peaks two
to three hours later after a
meal .The rise in BMR varies
with size of the meal and
the type of foods
consumed. Fats have the
least effect, carbohydrates
have an intermediate
effect and proteins cause
the largest rise.
The BMR on an adult is
influenced by a number of
factors working in
combination, including:
- Body size
- Age
- Gender
- Genetic predisposition
- Amount of lean muscle
tissue
- Amount of body fat
- Hormonal and nervous
controls
- Dietary deficiencies
- Environmental
temperature
- Infection or illness
- Fasting
- Physical activity
- Drugs
For more information on
the SNAP Program,
please contact the
Ipswich Hospital
Foundation.
Activity Energy Used
The effect of food on BMR
Factors affecting the BMR
*Energy used KJ per 30 mins for 90kg adult
SNAP SNIPPETS
528
787
156
357
349
800
2598
1399
693
Healthy
With less than 50 days until Christmas,
it's time to start thinking of just what to get that
special someone...
PresentsChristmas
But if you're sick of buying the same old gifts –
chocolates, socks and useless items that
never get used, why not give the gift of
health! Healthy gift ideas are fast becoming
popular as more and more people begin to
think about their ongoing health.
Popular gift ideas for those who are looking
towards becoming healthier are personal
training sessions. “With the onset of summer
and the idea of New Year's Resolutions,
personal training sessions are the perfect gift
for those who want to get fit but just need a
little extra motivation,” says Ultimate Fitness
co-ordinator Matt Casos, “People can easily
say they'd like to start personal training
sessions but they tend to never get around to
starting anything. By giving sessions as a gift, it
will give them the extra lift they need to get
fit – and if you arrange sessions as a couple, it
becomes a fun team exercise session that
you will look end up looking forward to.”
If personal training sessions aren't your cup of
tea, why not give the gift of a massage.
“Getting a massage can do you a world of
good,” says Massage Therapist Donna
Templeton, “And getting massaged
frequently can do even more.” Massage is
the perfect gift regardless of the occasion. If
you’re sick of the Christmas crowds, the rush
and endless demands, treat yourself and a
loved one to a therapeutic massage. The
standard price of an hour long massage
ranges from $60 to $80. This depends on the
type of treatment as well as the location of
the massage therapist.
Another fun and healthy gift is cooking
classes. Apart from being fun and relaxing,
learning how to cook healthy meals can also
save you money in the long run. Most
cooking classes require a group of six to eight
people, so why not organise for a group
voucher for you, your family and friends.
These gift ideas are great to share amongst
your loved ones, family and friends. Give the
gifts that keep on giving!
Alternatively, if personal training sessions and
cooking classes are out of your Christmas
budget, check out the eight healthy gift
ideas that we’ve put together - all under $20!
Check them out on the next page!.
8 Healthy Gift Ideas
$20Under
1Gardening KitWhat to include:Heavy Duty Work GlovesAssorted SeedsWatering Trigger SprayerGarden TrowelWindow Pot
RRP $4.40 - Coles
RRP $1.59 each – Crazy Clarks
RRP $1.79 - Coles
RRP $5.51 – Coles
RRP $4.49 – Sam's Warehouse
GymVouchersMost gym classes range from$8.00 - $10.00. Check in atyour local gym to work out adeal!
DiaryFitness &
Eating Diary
The UltimateWorkout LogRRP $20.00
Dymocks Bookshop
2 34
RecipeBook101 Healthy Eats:
Triple Tested Recipes
RRP $14.95 Angus & Robertson 5StressRelievingBasketCandles 3 packRadox Shower Smoothie
Discover Yoga DVDFragrant Oil Diffuser
RRP $3.99 – Crazy Clarks
RRP $3.99 – JadinChemists
RRP $8.99 – JB HiFi
RRP $3.00 – Crazy Clarks
Sports Gear
7 8
HealthyFruit Basket
What to include:Fruit (whatever in season), healthfood bars, juice – be creative withthis one and shop around forgood prices on products
Workout PackMini Gym Ball (25cm) $6.99 Kmart2 x York Fitness Pro Dumbbell 0.5kgRRP $2.00 each – Amart All SportsWater Bottle RRP $3.99 WoolworthsSpeed Rope RRP $4.99 Kmart
6Nike Tiempo Technique
Soccer Ball
RRP $19.99Amart All Sports
The Heritage Imperial
100km
50km
10km
Ipswich100
Ipswich100
100 mile Endurance Ride
The Haggerty Group Riders Ride
Platinum Health Casual Ride
St Andrews Hospital Family Ride
Sunday 28 March 2010
University of Queensland
Ipswich Campus
10th AnnualHeritage Building Society
Bike RideIpswich100
Heritage Building Society
For more information visit
www.ipswich100.com.au
or call 0408 789 232ipswich100.com.au
Register Online Now
Outstanding HealthWhile getting ready to write this, I cameacross a yoghurt container. Theadvertising on the package says, “Whenyou feel good on the inside it shows”. Thisset me to thinking what 'feeling good onthe inside' means, and “yes” I stated outloud to myself, “it does show”.
However, as far as I know, feeling goodcannot be purchased, it is not acommodity, but it is priceless. It comesvis-à-vis a commitment that we make toourselves. If we assume that feeling goodis based not just on feeling okay, but reallyfeeling great. Experiencing what wemight class as outstanding health? Howwould that be? How would that feel?Perhaps, for most of us it would include:A body that moves with ease. Thecapability to digest food properly with anabundance of energy to fuel our lifeactivities with the ability to sleep well.The skill to relax, slow down sometimes.Be mentally alert and with a tranquilmind that helps us deal with everydaystresses. Sparkly eyes and clear skin, aready smile, body weight that iscomfortable to live with both physicallyand mentally, a feeling of ease and joy inour lives.
So what if we were given the informationthat this level of health were available forus and all it would require a small amountof our time each day? And in addition,this 'thing' we could do for our own healthand well being has been around for overthousands of years, well before thewritten word. Would we do it as 100's ofmillions of people all over the world do?If you are thinking, “yes, maybe I would.”Then I will tell you that this 'something'we can do is what we know we know asYoga.
Google will offer you volumes ofinformation if you want to dig deep intothe health benefits of Yoga. But here are afew dot points to further spark your
interest perhaps. Yoga has been targetedto help with some of the following:weight management, back pain, insomnia,anxiety, PMT, hormonal balance, high andlow blood pressure and asthma. Thebeauty of it is this, “it does not matterwhere you are at in your body physicallyor mentally at this moment It does notmatter if you are a man or a woman.”
Maybe I can dispel another myth thatgoes with Yoga. It is not some strangecult or weirdo practice that requires youto wear orange robes and stare at yourbelly button. Gone are the days whenYoga was practised by hippies in tie die t-shirts, burning incense and sitting crosslegged chanting ‘Ommmmm’. BecauseYoga is a science and art that provides asystematic approach that is assessable toanybody at any age, gender,fitness levels, size, or mental orphysical constitution. It ismostly a matter of finding aclass and or a teacherthat meets yourrequirements.
Just a warning.Once a convertyou want all thepeople in your lifethat you care aboutto practice! Wewonder how othersget by without it!
-Bonnie Preston
It’s been ten years since Tom Yateswas appointed the position ofExecutive Officer of the IpswichHospital Foundation. Much haschanged for the Foundation in thepast decade, and October 11 2009was a chance for Tom, his past andpresent staff members to reflect onwhat has been an incredible ten yearjourney.
“When Tom started at the Foundation,he was the one and only employee dayin and day out. Luckily for Tom, theFoundation now employs four fulltime staff and three casual staff whoare committed to the Foundation andTom’s years of hard work,” saysExecutive Assistant WendyChegwidden. “The Foundation justwouldn’t be what it is today withouthim.”
Truly the well recognised face of theFoundation, Tom has seen theFoundation leap from strength tostrength as new events, initiatives andcampaigns are created continually allin the bid to create the HealthiestCommunity in Australia. “Sincecommencing at the Foundation over asix years ago, I’ve been able to watchthe community develop anunderstanding of who we are andwhat we do.” says Ms Chegwidden.“It’s remarkable to see the impact thatthe Foundation has on thecommunity, and more so the impactthat Tom has.”
The Board Members and Staff of theIpswich Hospital Foundation wouldlike to thank Tom for his years ofdedication as well as his guidanceover the past ten years. We lookforward continuing working with Tomin the coming years.
strong10 years
CLICKIpswich Healthy4Life Recipes -
http://www.ipswichhealthy4life.com.au/eatwell/recipes
Starstrukk
3oh!3Boys & Girls
Martin SolveigHeartbreak Make
Me A Dancer
Freemasons
Get Free
The VinesHeartbreaker
MSTRKRFT
Get motivated with these running tunes!
Buy on
Itunes
Buy on
Itunes
Buy on
Itunes
Buy on
Itunes
Buy on
Itunes
L I S T E N
READ
Get back into summer with this water workouts wonderbook!
Fantastic Water WorkoutsBy Mary Beth Pappas Baun
The past weeks have seen us sweltering in really uncomfortable conditionsso the idea of exercise isn't very attractive. How about combining it with adip in the pool? Water workouts produce health and fitness benefits whileburning more calories in less time. So get lively and enjoy the uniquefeeling of moving about briskly in water.
Exercising in water is very easy on the body particularly the joints and it's great fun. Despite the fact that you're workingout in water you still find yourself achieving quite a sweat! This book is a guide to getting the most from exercising inwater. Anyone can do it whether in their own pool, a public pool or in a special class for aqua aerobics. One of thereasons water fitness works is because water adds more resistance than exercising on land, including multidirectionalresistance. Additionally as water acts as a cushion for your body it allows people to do movements that might bedifficult on land. Lastly water regulates your temperature, protecting you from overheating so you feel morecomfortable.
The book gives many examples of individual water exercises, detailing which parts of the body they specifically helpplus it includes 14 step-by-step programmes that can be tailored to your personal needs and fitness goals. Theprogrammes are good for everyone from the very fit to people requiring a gentler exercise, such as pregnant women,older users and those undergoing rehabilitation. This book explains it all. So get into the water, exercise and have fun!
Wii Fit -http://www.wii-fit.nintendo.com.au
Get online andcheck them out!
Find out what’s hot in books, music and online!
Sun Smart
It's true what they say – prevention is always
better than a cure. And with summer coming up
on us quickly, it's time to get back into our sun
safety practices!
IHF Top 5 Sun Safety Tips
1 – Slip Slop Slap
2 – Shade Up
3 – Hat Up
4 – Stay cool in the shade
5 – Dress Sun Smart
Pretty simple! Make sure you have a SPF 30+
sunscreen and apply liberally to skin 15 minutes
before exposure to the sun. Applying a lip balm
that has a SPF rating is also advisable. It is
important to remember to reapply sunscreen
frequently and is recommended that you do so
every two hours. If you are in the water, it is
suggested that sunscreen be reapplied every
hour.
Although sunscreen is used to protect our skin
for the harmful damage of the sun's rays, it is
important to note that sunscreen should not be
used as a way of extending your time in the sun
for sunbathing – this can increase your risk of
melanoma-type skin cancer.
Quick Tip – Surfaces such as water, sand
and concrete reflect ultra-violet rays – you
may end up with sunburn even if you have
applied sunscreen and are sitting in a
shaded area.
It's important to protect your eyes from the sun,
as sunglasses absorb more than 95% of UV
radiation. For the best protection, choose a pair
that include the words “good UV protection”
on the swing tag and are close fitting. Close-
fitting wrap around styles off best protection
because they reduce the glare and reflected
UV radiation. Unprotected exposure of the eyes
to UV rays can increase the risk of developing
cataracts and damaging the retina - which has
the possibility of leading to total blindness.
Wearing a wide brim hat helps to protect your
eyes, ear, face and the back of your neck from
the sun – all of which are areas particularly
sensitive to the sun. A hat will also help to keep
you cool and reduce glare from the sun.
For additional protection from the sun, use
umbrellas and shade marquees to stop harmful
rays right in their tracks. It is also important to
keep to shaded areas and stay out of the sun in
the middle of the day. Umbrellas and shade
marquees are great to protect from the sun
above, but ensure that you still remain sun
smart as reflections from sand and grass can
still cause sun burn.
Wear loose, lightweight clothing that covers as
much skin as possible. Tightly woven fabrics
offer the best protection from the sun – as a
general rule, the less light that passes through
the fabric when held up to the sun, the better
the protection. Covering your arms, trunk and
legs is just as important as covering your face
and neck. The more of you that is covered,
the better your chances at protecting your
skin.
Remember these five tips next time you go out
in the sun. Try to avoid direct sun exposure
during the middle of the day when the sun's
rays are at their strongest (10am-2pm).
And remember – sun exposure can also
prematurely age your skin… so if you stay out
of the sun, you can lessen the development of
wrinkles!
Resource
Centre
Are you planning a healthy
community event? Get sun
safe with the Ipswich Hospital
Foundation Healthy4Life
Resource Centre! Marquees,
sun trailers and other fantastic
event equipment are available
to borrow. Call the Foundation
today to find out how to book
items from the Resource Centre.
Please note - bookings are free
for those community groups
and schools inside the Ipswich
Hospital Foundation’s health
district. Groups outside of this
area may incur a hiring fee.
Please call the Foundation to
find out if you are inside the
health district.
ipswich
4health
y 4 lif
e
“Go 4 It!”
The Ipswich Hospital Foundation, Queensland Health
and the Ipswich City Council have combined forces and
developed a web-based social network Ipswich Healthy4Life.
Sign-up and become a member - it costs nothing! As a
member you can enter events on the calendar for your
organisation, enter into forums, connect with other
community members and meet the challenge of
becoming healthier. Members all receive priority event
registration and special offers.
This one-stop shop for health information for the greater
Ipswich community will only be as successful as each of you
make it - so Go4It! Ipswich Healthy4Life!
Register now at
www.ipswichhealthy4life.com.au
Home Page Calendar
www.ipswichhealthy4life.com.au
Reply to Event
Do you own more jewellery than you can handle?
Donate to the Bling for Babies to help raise funds for the
Special Care Nursery then attend the Bling for Babies Fundraising Evening
for your chance to win a diamond valued at $2,500 -proudly donated by Brad Kearton Jewellers.
The Sunshine Girls
Christmas LuncheonNovember 28 2009
St Thomas' Church
15 Lawrence Street
North Ipswich
11:00am to 2:30pm.
November 21 2009
6pm for viewing and 7pm start
East Ipswich Bowls Club
Entry into the auction is $2.00
CENT
AUCTION
Sunshine Circle
More information
3282 8209
Lunch includes a hot meal and a
special appearance by the one and
only Santa Clause!
For more information on the
Christmas Luncheon call
Elsie on 3281 8016.