1. [INSERT ORG NAME] HELPING YOU TO Measure Up!

2. Is your waist trying to tell you something? Did you know an increased waist measurement means you have an increased risk of developing a lifestyle related chronic disease?

3. So, let’s talk about it Today’s session will cover: Why Measure Up? The facts Risk factors Getting started Top tips to good health Where to get other information Your ideas and questions

4. Why Measure Up ? We now know that an increased waistline is an indicator of an increased risk of developing: Type 2 diabetes Heart disease Some cancers (Source: World Health Organization)

5. What’s your Measure Up motivator? Keeping up with the kids! Being a role model for your kids or grandkids Fitting back into your favourite clothes Getting set for a big event (eg. milestone birthday) Looking good and feeling fabulous Improving health Reduce risk of chronic disease Other motivators?

6. Do you Measure Up ? 1.Get a tape measure 2.Measure directly against your skin 3.Breathe out normally 4.Make sure the tape is snug, without compressing the skin 5.Take your measurement roughly in line with your belly button

7. What your measurement means You are at risk: Men: more than 94 centimetres (37 inches) Women: more than 80 centimetres (31.5 inches) You are at greatly increased risk: Men: more than 102 centimetres (40.2 inches) Women: more than 88 centimetres (34.6 inches) NOTE: These are World Health Organization and National Health & Medical Research Council figures for adult Caucasian males and adult Caucasian and Asian females. For more information visit australia.gov.au/MeasureUp.

8. Think about it... No matter what your height or build, an increased waistline is a sign that you could be at increased risk – but you can do something about it: Healthy eating + moving more = Measuring Up!

9. Set your goals Weight loss of between 1 – 4kg a month is sustainable and healthy Why not give yourself a 10% target. Work at reducing your initial body weight by 10% and then see how you Measure Up Keep your measurements and re-do them each month to see how you’re tracking

10. Where to start There are tremendous benefits in increasing your daily physical activity Combining healthy eating with moving more is the easiest and safest way to reduce your waist measurement and cut your risk of chronic disease Small changes in what you eat and how you move can add up and make a difference!

11. Getting started with physical activity Being active can reduce the risk of a number of chronic diseases, including cardiovascular disease and type 2 diabetes It can also help to reduce depression, anxiety and stress Schedule physical activity into your day - start with a level that is manageable and gradually build it up Build up to 30 minutes (or more) of moderate intensity physical activity on most, preferably all days Aim for 10,000 steps a day – clip on a pedometer and go that little bit extra each day

12. Try something new Swimming Water aerobics Flying a kite Pushing the kids on the swings Walking the dog 10 pin bowling Taking the stairs, not the elevator Join a class – aerobics, Pilates or golf What’s on offer locally? Visit www.healthyactive.gov.au for the National Physical Activity Guidelines for Adults and more tips and ideaswww.healthyactive.gov.au

13. Getting started with food Enjoy a wide variety of nutritous foods – use the Australian Dietary Guidelines* to guide you: Eat plenty of vegetables, legumes and fruits Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain Include lean meat, fish, poultry and/or alternatives * Available from www.healthyactive.gov.auwww.healthyactive.gov.au

14. Getting started with food Include milks, yoghurts, cheeses and/or alternatives – choose low-fat, where possible Drink plenty of water Moderate total fat intake and limit intake of saturated fat, sugar and salt Limit your alcohol intake if you choose to drink

15. Top tips for healthy eating habits 1.Start the change at the supermarket – prepare a shopping list and stick to it. Read the nutrition labels and avoid grocery shopping when you are hungry! 2.Eat regularly – don’t skip meals – and always kick start the day (and your metabolism) with a healthy breakfast. 3.Eat more fibre by including high fibre foods such as oats, bran, legumes, vegtables and fruit in your meals and snacks.

16. Top tips for healthy eating habits 4.Limit your intake of “sometimes foods” such as lollies, chocolate, biscuits, cakes, pastries, soft drinks, chips, pies, sausage rolls, other takeaways and alcohol. 5.Give the pantry a makeover – get rid of any foods that might tempt you to stray from your Measure Up goals. 6.Stock up with healthy options – download Country Pantry fact sheets from the Measure Up website. Try something new – variety is the spice of life!

17. Top tips for staying on track 1.Have a regular exercise session with a friend to encourage each other 2.Use the Measure Up 12 week planner to map your diet and exercise 3.Plan your weekly meals, so shopping isn’t a temptation 4.Download your own paper measuring tape from the website and each month record the measurement as you slip down a notch. 5.What will keep you on track?

18. Need a helping hand? Talk to your: Local GP Practice nurse Community health centre Accredited practising dietitian Can you suggest any other local resources?

19. Go for it! Bookmark: australia.gov.au/MeasureUp for: Tips 12 week planner Paper tape measure Fact sheets Ideas that work from real people Country Pantry food ideas Information booklet