Get Set Go Guide

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Make physical activity part of your lifestyle!  The Get Set Go Guide provides details of hundreds of organisations across Banyule and Nillumbik which offer programs and activities to assist you in getting physically active and more connected to your local community to suit any age, ability and budget.

Getting active can improve not only your health and fitness, but add to your social network, through becoming involved in new activities and meeting new people.

Benefits of Physical Activity 

• Better health
• Improved fitness 
• Better self-esteem 
• Stronger muscles and bones 
• Weight control 
• Feeling more energetic 
• Relaxation and reduced stress 
• Continued independent living in later life 

Physical activity makes you feel good and improves your endurance, flexibility and strength. Overall, it improves your health by improving your quality of life and decreasing your risks for chronic diseases. 

 Health Risks of Inactivity 

• Premature death 
• heart disease 
• obesity 
• high blood pressure 
• osteoporosis 
• adult-onset diabetes 
• stroke 
• depression 
• colon cancer 
• breast cancer

 It doesn't take much!
The Heart Foundation and other medical experts recommend 30 minutes of moderate activity on most days of the week.  30 minutes can be accumulated through bouts as short as 10 minutes and the intensity need be no greater than the equivalent of brisk walking (5-7km per hr) to produce health benefits.  Once you are successful, add more active time.

Regular, vigorous physical (aerobic) activity is especially good for your heart and can burn off extra calories. In aerobic activity, the body uses oxygen to produce the energy needed for the activity. Some aerobic activities are swimming, brisk walking, running and jumping rope. This type of activity can condition your heart and lungs if you do it for at least 30 minutes, three to four times a week.

Getting started
If you are not currently active, it is important to start slowly and build up the amount of activity you do. Starting slowly is very safe for most people but if you're not sure, consult your  GP or a health professional of your choice.

Here are some helpful tips to get you active:

• Build physical activity into your daily routine 
• Do the activities you are doing now, more often 
• Find activities you enjoy - if it is not fun it is not done 
• Walk wherever and whenever you can 
• Move around more frequently and reduce sitting for long periods 
• Try some easy stretching  
• Observe a physical activity class to see if you want to try it        

 REMEMBER - GET ACTIVE
Choose a variety of activities from these three groups and make activity a part of your lifestyle. 

1. Strength Activities - activities against resistance to strengthen muscles and bones and improve posture eg: Strength Training (aim for 2-4 days a week).
2. Flexibility Activities - Gentle reaching, bending and stretching activities to keep your muscles relaxed and joints mobile eg: Bowling, Tai Chi, Yoga, Golf. (aim for 4-7 days a week). 
3. Endurance Activities - continuous activities for your heart, lungs and circulatory system eg: dancing, tennis, walking, cycling (aim for 4-7 days a week).

To access the Banyule Nillumbik Primary Care Alliance website, click on the link

The Banyule Nillumbik Primary Care Alliance is governed by a Project Management Group with representatioin from various organisations within the Banyule Nillumbik municipalities.   The management group currently consists of the following agencies:

Click on the links to view to the relevant agencies specific websites.

Austin & Repatriation Medical Centre
Banyule City Council
Banyule Community Health Service
Bundoora Extended Care Centre (BECC)
Eltham Community Health Centre (Nillumbik Community Health Service)
Nillumbik Shire Council
NEAMI, North East
North Eastern Valley Division of General Practice
North Western Health Care Network

For this directory, organisations have assessed their own facilities in regards to general access, accessible toilets and accessible parking bays.  This does not mean that the facility meets the Australian Standards.  Banyule City Council is undertaking to improve access in all its facilities.