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Why should I be active?
How much activity should I be doing?
What activities can I participate in?
Why should I use Active Transport ?
Where can I Be Active in Cockburn?
Walking
Quizzes
Why should I be active?
Regular physical activity is essential for maintaining good health, reducing your risk of many lifestyle diseases and helping to achieve and maintain healthy weight. There are many physical, mental, social and environmental benefits of physical activity. Benefits include: a reduced risk of heart disease and diabetes type II; a reduction in stress, anxiety and depression; safer communities and improved family and community connectedness; and reduced greenhouse emissions, just to name a few.
Click here to view the benefits of regular activity that have been outlined on the Premier's Physical Activity Taskforce website.
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How much activity should I be doing?
Some activity is better than none at all and more is better than a little. Even if you have done no activity in the past, starting to do some form of activity can set you on the road to improved health.
Guidelines for Adults
- Think of movement as an opportunity, not an inconvenience
- Be active every day in as many ways as you can
- Put together at least 30 minutes of moderate*-intensity physical activity on most, preferably all, days.
- If you can, also enjoy some regular, vigorous** activity for extra health and fitness
See the National Physical Activity Guidelines for Australian adults for more details.
Guidelines for Children (those under the age of 18)
- Children need at least 60 minutes (and up to several hours) of moderate* to vigorous** physical activity every day.
- Children should not spend more than two hours a day using electronic media for entertainment (e.g. computer games, TV, internet), particularly during daylight hours.
See Australia's Physical Activity Recommendations for 5-12 year olds or Australia's Physical Activity Recommendations for 12-18 year olds for more details.
*moderate intensity activity = will cause a slight, but noticeable, increase in breathing and heart rate. A good example of moderate-intensity activity is brisk walking at a pace where you are able to comfortably talk but not sing.
**vigorous intensity activity = makes you "huff and puff", and where talking in full sentences between breaths is difficult. Vigorous exercise can come from active sports such as football, squash, netball and basketball, and activities such as aerobics, circuit training, speed walking, jogging, fast cycling or brisk rowing.
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Physical Activity Recommendations for Older Australians
- Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.
- Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
- Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
- Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
- Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.
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What activities can I participate in?
There are many different types of activities to involve yourself in, within the City of Cockburn. Click on the activity that you are interested in below for more details.
You could also explore some of the options below.
Youth Active Program:
RECEIVE UP TO $200 TO PLAY CLUB SPORT!
The Youth Active Program (YAP) helps young people play sport by providing up to $200 for club registration fees. The program is for young people from low income families who live in Cockburn. Participants can choose from a variety of sporting clubs involved in the program and can receive assistance for season fees or registration fees.
For more information click here.
Junior Travel Assistance Program:
The Cockburn Junior Travel Assistance program (JTA), helps young local athletes by providing financial assistance for travel to state or national competitions.
The program has quarterly application rounds (March, June, September and December), for young people in Cockburn who have been selected to represent WA or Australia.
For more information click here.
For more information about sporting facilities, clubs and programs contact the City of Cockburn's Recreation Development Officer on 9411 3654 or email .(JavaScript must be enabled to view this email address)
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Why should I use Active Transport? 
According to the Department of Transport, the high and growing level of car use in Perth is a concern because:
- Owning and running cars represents a major cost for households, accounting for 15% of expenditure by WA households. These costs can be a source of financial stress and can only increase if fuel prices rise.
- Maintaining and extending the urban road network is a significant public cost.
- Traffic congestion is becoming a significant issue in Perth. Adding road capacity will not solve all future congestion problems in Perth.
- As more trips are made by car, fewer are made (in part or entirely) by walking or cycling, 45% of WA adults do not engage in sufficient physical activity for good health. Physical inactivity is a major risk factor for cardiovascular disease and other preventable conditions that impact on the public health budget.
- Greenhouse gases from transport are a significant and growing component of WA's total emissions. Emissions from car travel contribute more than half of all transport emissions. Motor vehicle emissions are the single largest contributor to the pollution load in the Perth airshed contributing to health risks and environmental damage.
Less than 20 percent of all trips in Perth are done by means of active transport (eg walking, cycling and public transport) making it one of the most car-dependent cities in the world. The trend for car use continues to rise at an alarming and unsustainable rate. Through a partnership with the Department of Transport and support from South Metropolitan Public Health Unit, the City of Cockburn will join other Local Goverrnments to motivate residents to reap the benefits of active transport and other physical activity.
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Where can I Be Active in Cockburn?
Visit the City of Cockburn Community Directory and click onto Community Information Directory to search for sport and leisure clubs and facilities in your area.
Walking
Walking is a great way for people of all ages and abilities to be physically active. Children, adults and seniors can all get involved in walking as it is an enjoyable low impact activity. A simple brisk walk for at least 30 minutes on most days can have significant health benefits. There are a number of walking groups in Cockburn and they are keen to recruit more participants.
Click on the links below for more details.
Cockburn Walking Groups (or check the lastest Newsletter to see details)
Local TravelSmart Guides
Be Active Cockburn Walking Maps
Wearing a pedometer is a great way to keep count of your steps and motivate yourself to walk further. City of Cockburn libraries offer a free Pedometer Loan Scheme, see below for details.
Walking is also an enjoyable and cost effective form of transport that benefits our community, environment, health and enables us to save money in fuel costs. Did you know that if 10% of people in Perth walked, rather than drove 1km once a week, $4.02 million a year could be saved in health care costs?
For more information about walking for transport, including upcoming walking events and seminars, see the Department of Planning and Infrastructure's Walking website.
Heart Foundation Walking is Australia's largest network of free community based walking groups coordinated locally by City of Cockburn and City of Fremantle. Contact Gilly Street, Heart Foundation Walking Area Coordinator if you are interested in participating, email: .(JavaScript must be enabled to view this email address) or phone: 9411 3503. Visit the Heart Foundation Walking webpage for more information.
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Quizzes
Better Health Channel
myDr
How Do You Measure Up (Australian Government)
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