Steps to success
During September it will be more than just the beautiful Canberra spring weather that has people out and about soaking up some much needed sunshine after another long winter.
The 2nd of September marks the start of "Steptember", a nation-wide fundraising challenge that will see participants walking 10,000 steps a day for the month to raise money and awareness for Cerebral Palsy Australia.
With more than 200 members of staff and many alumni around the country participating in the challenge, we spoke with some of UC's experts to get some handy tips for those completing the challenge and also anyone else who might want to be more active or raise funds for a cause.
Get your day off on the right foot with the perfect breakfast
Eating the perfect breakfast is a great way to increase your brain function throughout the day and help you reduce your waistline. But a nutritious breakfast is also super important for giving you the energy to complete your 10,000 steps each and every day of the challenge.
According Nutritionist Dr Kate Pumpa, a breakfast built around carbohydrates is the key to having energy throughout the day and avoiding the dreaded 3pm slump.
"Ideally you want something that is low in glycaemic index, which means that it's not high in refined sugar. So you're looking for something like porridge or a whole grain cereal rather than Coco Pops or Fruit Loops."
Dr Pumpa also recommends rounding out your breakfast with a piece of fruit and some dairy such as milk on your cereal or a glass of milk.
Build up your step count by making your day a little more difficult
The prospect of walking 10,000 steps day in and day out for a month can be a little daunting for those who may not be very physically active.
But according to Exercise Physiologist and UC alum Dr Ben Rattray, an easy way to increase your physical activity is to make regular everyday tasks a little more physically difficult.
"Park a little bit further away at work and the supermarket and walk in, if you're not on the ground floor walk up the stairs instead of taking the lift. That's probably the best way to increase physical activity, do those little things throughout the day."
Dr Rattray is a strong believer in the many health benefits you can receive from simply getting out and going for a walk. From better mental health, reduced risk of diseases, a stronger immune system and a smaller waistline, there are many great and positive benefits from getting more active.
"There are thousands of health benefits you receive from exercise" explained Dr Rattray.
"I think walking is a really good exercise, sometimes we don't really give it enough credit. And Canberra is great because you've got so many nice outdoor places to walk."
Look after your ankles to keep you up and walking
It's no secret that walking involves being on your feet. But without the proper foot and ankle strength, movement and balance you could be at risk of injury just as you get into the swing of your new active lifestyle.
For alumna and physiotherapist Michaela Day, many people having a weak base to walk from means that ankle sprains are the single most common injury she sees.
But luckily for us Michaela has some very easy strength and balance exercises that you can incorporate into your day to help improve your ankle health and reduce your risk of injury.
"Putting these into practice each day will greatly improve your ankle health and decrease your risk of injury."
- While waiting in line at the supermarket- balance on one leg as long as possible, and then try the other leg
- When you're waiting for your printing- Do 10 calf raises on each foot. Balance on one leg and slowly raise your heel off the ground and slowly return it to the floor
- Every time you walk to your bedroom- Walk on either your heels or toes.
Help Cerebral Palsy Australia by becoming a master fundraiser
While much of your focus might be on simply completing your daily steps, it's also important to remember that Steptember is also about raising money and awareness for Cerebral Palsy Australia.
But simply being a good cause may not be enough in itself to help raise much needed money for vital equipment, life changing services and ground breaking research.
To help you increase your chances of collecting as many donations as possible we asked Jenny Lane from the UC Foundation for some quick fundraising tips that everyone can easily follow.
- Reach out to your existing contacts such as friends, family and work colleagues. They are much more likely to donate than someone you don't know
- Put the feelers out to your contacts early, and then keep them up to date with your progress throughout the challenge. This not only makes people feel good about their donation, but also will encourage others to donate when they see how well you are doing
- Make your updates and appeals engaging by using stories, pictures and videos if you can. Think of what would stand out to you and make you interested in donating
- Let people know what the cause is, and the impact that their donation will make. Also remember to say why the cause is important to you
- Remember that not every cause is for everyone so don't be upset if someone doesn't donate. They may have many other charities which they support so don't hassle people too much for a donation.
The Alumni Office wishes everyone completing Steptember the best of luck and encourages all readers to donate generously to this great cause!
Words by Daniel Murphy