An increasing number of free community exercise programs around Australia offer an alternative to expensive gym memberships.
The benefits of physical activity are well known, however many people with type 2 diabetes or at risk of type 2 diabetes say cost is a significant barrier to regular exercise.1
Not everyone can afford expensive gym memberships, group training sessions or yoga classes, but the good news is, you don’t need to.
Throughout Australia, there are many free community exercise programs suitable for people with or at risk of type 2 diabetes:
Parkrun Australia
What is it? Parkrun is a free, weekly 5km timed run that is open to everyone – walkers and runners, young and old. The runs are facilitated by volunteers and take place in parklands every Saturday morning in over 350 locations throughout Australia.
What’s involved: Participants need to register on the Parkrun website. They will receive a confirmation email containing their details and a barcode that acts as an ID and ensures run times are recorded. Once registered, participants can search online to find events nearby and can attend any Parkrun event throughout Australia. Participants only need to register once.
On race day, participants should arrive 15-20 minutes before the start time for a briefing, as well as an opportunity to chat to volunteers. All participants start at the same time but can complete the run at their own pace. Upon crossing the finish line, participants are given a finishing token and this corresponds to the position that they had in that parkrun. Participants take this token and their own personal barcode to get scanned. Results are then uploaded to the website so participants have a record of all their performances.
“Many of my patients have the perception that physical activity = gym and the use of elaborate gym equipment. However, reducing non sedentary time by going on these free community exercise programs is a great way to improve our cardiovascular health.”
Dr Tang Wong, Endocrinologist
Live Life Get Active
What is it? Live Life Get Active is a not-for-profit charity that offers free outdoor activity camps and nutritional programs to help address diabetes, obesity and mental health. There are camps in over 140 communities throughout Australia and new camps are being launched each month.
What’s involved: Participants can jump onto livelifegetactive.com and register online – it takes about 10 minutes to complete. A short video on the registration page explains the scope of the programs.
Live Life Get Active provides three different types of exercise groups (‘camps’): Active X Training, Active Boxing and Active Yoga. Active X Training is a circuit-based class that sees members rotate through a number of exercises and is designed to get the heart pumping. Active Boxing classes are designed for toning muscles (and relieving frustrations!) Active yoga combines a variety of yoga styles to improve flexibility, increase strength, clear the mind and reduce the risk of injury.
All programs are designed to offer support and laughter to help participants work towards a common goal. Once registered, participants can search online to find activity groups closest to them. All sessions are booked online, no more than one week in advance. Participants also received a nutrition plan approximately two days after signing up.
Heart Foundation Walking
What is it? The Heart Foundation Walking is Australia’s largest free walking network with more than 55,000 walkers. Participants can either walk as part of a group or go it solo.
What’s involved: Details for walking groups around Australia are available online; the Walk Finder search function locates a suitable local walking group and guides participants through the registration process. Then it’s just a matter of them turning up on the designated day and time to walk with other members in the group.
Once registered, participant have access to a Heart Foundation Walking online profile, which allows walks to be tracked, preferences to be changed and presents a record of achievements. A Walker Recognition Scheme recognises specific group walking milestones and rewards participants with certificates, incentives and discounts on Heart Foundation merchandise.
Participants can also download the Heart Foundation Walking app onto their phones, which is a separate tool to help them keep track of their daily steps, as well as see their progress on daily and weekly leader boards.
Active In Parks
What is it? Active in Parks is a program that supports Australians to get outside and active in their communities. Run by the People and Parks Foundation, it aims to connect Australians to thousands of parks and open spaces across Australia. The program encourages participants to take more activities outside – everything from meditation and relaxation groups through to walking groups and work programs.
What’s involved: By registering with Active in Parks, participants have access to many program benefits including access to the ‘What’s on Outdoors’ section with hundreds of outdoor physical activities across Australia. Participants can find everything from local dog parks and farmer’s markets, through to swimming and walking groups. Many of the events listed are free, but some do come at a small cost; if desired, participants can adjust their search to only show free activities.
What’s on Outdoors includes activities for all ages and interests – fitness classes, walking groups, sports teams, social games, playgrounds and playgroups, nature tours and outdoor adventure trips. One program specifically tailored to young people with T1D is an Adolescent Education Program, which provides weekly physical activity programs and support. The Active in Parks website also offers a step-by-step guide to starting one of their programs in the organisation or community, and participants receive regular newsletters with the latest news.
Meetup
What is it? Meetup is a platform for finding likeminded people doing enjoyable activities. Activities might include a weekend cycling group, a free bootcamp session, training for a marathon or even stand-up paddle boarding. Meetup is more than just about getting fit however – it’s also a great way to meet new people, learn new things and find support.
What’s involved: Participants can register online on the Meetup website, and find out what is happening in the sports and fitness meetup groups in their local area. Once registered, participants have access to join local fitness events close by or they can create their own group.
The search function can be set to locality and activity type (e.g., bootcamps, badminton, coastal walks, mixed soccer). When participants have found a suitable group, they simply click the ‘attend’ button or get in contact with the host. Then it’s just a matter of turning up at the right time and place and enjoying the company and free activity.
EXAMPLES OF A FREE EXERCISE PROGRAM SPECIFIC TO EACH STATE
| STATE | PROGRAM | DETAILS |
| ACT/NSW/QLD | BEAT IT | Free eight-week physical activity and lifestyle program for people with diabetes or chronic illness. Program is delivered by accredited exercise physiologists. |
| NSW | MAKE HEALTHY NORMAL | Online tips, tools and free programs that support healthy eating and active living. Programs include free coaching and information service, fun programs for kids, over 50s program and Aboriginal programs. |
| NT | HEALTHY DARWIN | Free and low-cost activities to get participants moving and to ‘stay informed and stay connected’. Provides a list of exercise providers and clubs. |
| QLD | GET HEALTHY | Ten free coaching calls with a personal health coach providing practical tips on being active and healthy eating. Online tools available for tracking progress. |
| SA | STRENGTH FOR LIFE 50+ | This program is a progressive resistance-training program for over-50s designed to improve strength, balance, coordination and endurance. Program does come at a cost. |
| TAS | GET ACTIVE PROGRAM | Ten-week initiative that involves weekly 2-hour workshops with the first hour covering motivation, stress, self-esteem, nutrition and goal setting, and the second hour spent on fun activities like tai chi, aerobics, yoga, boxing and bushwalking. http://www.dpac.tas.gov.au/divisions/csr/sportrec/publications/Get_Active |
| VIC | THE LIFE! PROGRAM | Free lifestyle modification program lead by expert health professionals that is delivered as a group course or a telephone health coaching service. Encourages participants to start and maintain an active lifestyle. |
References
1. McGuire A, Anderson D & Fulbrook P. Perceived barriers to healthy lifestyle activities in midlife and older Australian women with type 2 diabetes. Collegian 2014;21(4):301-310
