NATIONAL GARDENING EXERCISE DAY
National Gardening Exercise Day is observed each year on June 6 and encourages us to maximize the benefits we reap from gardening by adding some stretches and a few extra steps or squats.
Gardening on its own is therapeutic, builds muscles and burns calories. Some of the gardening activities that are excellent for working your muscles and for burning calories include: weeding, digging, spading, planting, pruning, mowing, raking, and walking.
Many of us do not realize the amount of good exercise that we can get while working outside in the garden. It involves a lot of walking back and forth as well as bending up and down along with other things. Being outside in the fresh air and sunshine are also an added benefit. Incorporating stretching into a gardening routine may help to prevent injury, much like it does for any athletic endeavor. Adding those squats will contribute to building or maintaining muscle and extra steps may make gardening more aerobic if it increases the heart rate.
Other suggestions to get the most exercise out of your gardening:
- Start slowly. Just like any new workout program, small steps.
- Use the right and left hands equally. When raking or shoveling, switch hands every 5-10 minutes to give each side a good workout.
- Make sure to breathe. Deep, cleansing breaths bring oxygen to those working muscles.
- Lift with your legs! When lifting, bend your knees. Don’t lift with your back.
- Drink plenty of water.
- Enjoy your garden. Visit it often!
HOW TO OBSERVE
Show us how you celebrate by using #GardeningExerciseDay on social media.
Why ride to work?
- It's fun
- It's cheap
- It's convenient
- It's better for the environment
- You can lose weight and maintain weight loss
- Your cardiovascular capacity will increase
- Your overall health and fitness will improve
- It can help to reduce stress
Benefits of riding to work
Improve your health! Get fitter!
Riding to work feels great and reduces the risks of obesity, diabetes and heart disease.
According to the Department of Health, more than half of all Australian adults are currently not active enough. The Physical Activity Guideline for Adults recommend doing 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity (or a combination of both) each week.
The biggest reason people provide for not exercising is due to “not enough time”. Riding to work is one of the easiest and most time-efficient ways to fit exercise into a daily routine because it's also a form of transport. You can get your daily exercise done without having to spend extra time or money at the gym.
Cycling is a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape. A regular ride to work can help reduce the risks associated with physical inactivity - including cardiovascular disease, stroke, type 2 diabetes, some cancers, obesity and depression.
Riding to work can give you some time back in your busy day.
A 5km to 10km ride to work will only take 15 to 30 minutes on average. Peak-hour city trips up to 10km are generally faster by bike than any other form of transport, door to door.
For people who live further away from their workplace, riding to work part way is also okay. We encourage commuters to cycle to the train station or jump on the train with the bike, get off at a reasonable distance from work and ride the rest of the way. Some people reduce the distance per day by riding only one way each day.
Read about Wyndham City Council’s commuter challenge and see who won the race to work!
Riding to work reduces the costs associated with driving to work and/or catching public transport.
Think about the amount you pay for petrol and parking each month, as well as how much you spend on car insurance, continued maintenance and other costly repairs. It really adds up.
People who ride to work not only save time and get fit, but have thousands of dollars to spare (reported from $6,000 – $15,000) from savings they are enjoying on fuel, car repairs, public transport tickets and parking.
Care for the environment!
Riding to work eliminates traffic and reduces greenhouse gas emissions.
Cars contribute to 54% of Australia’s total transport emissions. Cycling is a zero emission form of transport. Cycling just 10km each way to work instead of driving saves 1.3 tonnes greenhouse gas emissions each year.
If 1 in 10 of Australia’s working population cast aside their cars and took to the bike for their weekly commute, a million tonnes of carbon could be saved.
It’s also important to note that the fewer drivers we have on the road, the less time people will spend in traffic when they do have to take the car.
Increase your productivity!
Riding to work increases productivity as a result of improved fitness and mental health.
Businesses that encourage staff to cycle to work benefit from increased productivity as a result of improved fitness and mental health. Studies have shown that staff who cycle are more punctual and take less sick days due to improved health. Absenteeism can be reduced by up to 80% by encouraging cycling to work.
Organisations profit from their investment in cycling strategies. The UK Traffic Advisory Unit found that organisations that implemented cycling strategies received a return of between $1.33 and $6.50 for each $1 spent in cycle promotion, due to increased productivity. (Reference: TravelSmart Australia)
Make commuting safer!
Riding to work promotes safety in numbers.
Numerous studies show that more cyclists on the roads leads to a safer commute for everyone.
It also helps to support and advance community and government bike initiatives such as commuter bike-share schemes and increases the need for better bike facilities in general. By encouraging people to ride to work, it helps cities and communities to raise their profile as a bike-friendly location.
ITS THAT TIME OF YEAR AGAIN!
OUR ANNUAL CHARITY GOLF DAY IS COMING UP ON THE 8TH OF JULY AND WE WE WOULD LOVE TO SEE EACH AND EVERYONE OF YOU THERE! THIS YEAR IS BIGGER AND BETTER THAN ANY OTHER YEAR.
18TH HOLE BUGGY GIVE AWAY!!!
FOR YOUR CHANCE TO WIN AN AWESOME GOLF BUGGY VALUED AT $6000 YOU WILL NEED TO GET A HOLE IN ONE AT THE 18TH HOLE.
PICTURES FROM PREVIOUS GOLF DAY
Our annual Charity Golf Day was the biggest and best yet. With 80 players in attendance and families coming down afterward, raising much needed funds for Aussie Helpers and also funds raised from the BBQ going to our junior golfers. Raucous laughter could be heard across the golf course (mostly from Dan and his band of merry men), and a great showing of community spirit was on display. Lisa Sutton & band provided great entertainment on the deck after golf with the doors not closing til well after 8pm (a bit of a rarity at the golf club these days). We've had many requests to bring back the 'novelty holes' for next year so the powers that be have already been putting their heads together and have already come up with some great ideas for next years event, which is sure to be a cracker! If you know of someone or some organisation that you think would benefit from our fund raising efforts please let us know. All that we ask is that it be locally orientated. A big thankyou to all involved for making this year such a great event and we look forward to seeing you at next years bas