The Victorian Public Health and Wellbeing Plan 2023-2027 is the key framework for the whole of government and its partners, including local government. It aims to guide work to prevent illness and protect the health and wellbeing of all Victorians.

The updated plan says more than one third of the disease experienced by Australians is preventable and it aims to address risk factors to keep Victorians healthy.

The plans says that only half of Victorian adults meet the physical activity guidelines for sufficient physical activity (53% per cent of women, and 48.7% of men).

“Regular physical activity is a well-known protective factor for preventing and managing chronic disease including cardiovascular disease, type 2 diabetes and certain cancers,” the plan says.

“Physical activity also plays an important role in improving quality of life, managing and decreasing pain, and promoting mental wellbeing.

“Physical activity is particularly important for children because it supports optimum development, learning and growth. It also establishes the patterns for a lifelong trajectory of active living.”

Increasing active living is one of 10 priorities in the plan. Others include improving sexual health and reproductive health, reducing harm from tobacco and e-cigarette use, improving wellbeing, increasing healthy eating, reducing harm from alcohol and drug use, tackling climate change and its impacts on health, preventing all forms of violence, reducing injury and, decreasing antimicrobial resistance across human and animal health.

The plan says the benefits of active living extend beyond physical health.

“Regular physical activity (including active transport) improves mental health, helps to mitigate climate change, can reduce risk of injury and improve reproductive health,” it says.

“Being physically active as we age is important for maintaining mobility and independence and can help improve and maintain cognitive function, memory and attention, lower the risk of dementia, and maintain independent living for longer.

“Providing active transport options can offer opportunities for community connections and reduced social isolation.”

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Even forms of activity sometimes considered risky by the public, such as road cycling, are generally safe, suggesting the benefits of taking part in fitness activities far outweigh the dangers.

Bike riding did not make the list of the study’s highest 15 activities for injury incidence.

The study examined 61 sports and other physical activities and provided a comparable estimate of the risks to participants.

The investigation, funded by the British Medical Association and published by the British Medical Journal, counted hospital presentations resulting from exercise and sport across England and Wales.

Bike riding scored the second highest level of participation after walking, so injury case numbers were higher than some activities, but the incidence was very low.  Males accounted for the highest number of injuries. 

Motor sports, equestrian, hang-gliding and skateboarding were the top sports for injury levels.

Dr Sean Williams, a researcher at the Department for Health and the Centre for health and Injury and Illness Prevention at the University of Bath, and principal investigator of the study, said: “This work demonstrates that engaging in fitness activities is overwhelmingly a safe and beneficial pursuit.

“While no physical activity is entirely without risk, the chance of serious injury is exceedingly low when compared to the myriad health and wellness advantages gained from staying active.”

Fitness activities such as running, golf, dance classes and gym sessions were the least likely pursuits to result in injury.

Running results in 0.70 injuries, golf 1.25 injuries and fitness classes just 0.10 per 100000 participants/year, while bike riding results in 2.81, soccer 6.56 and rugby/rugby league 26.01.

Dr Williams said many sport and recreation injuries were preventable: “Whether that be through protective equipment, rule or law changes, or education, once we identify how and where injuries are occurring, we can start to think about ways to prevent them in each sport.”

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The study, published in The Journal of Physiology, examined diet and exercise factors and compared their effects on a specialised brain protein called brain-derived neurotrophic factor (BDNF).

This protein is known to play an important role in preserving neurons and promotes learning and memory by helping the brain form new connections and pathways.

BDNF has become a focal point for anti-ageing researchers, with studies demonstrating its potential to slow the progression of age-related diseases such as Alzheimer’s and Parkinson’s. 

Studies have also shown that exercise can increase levels of BDNF in the brain, and the new research takes things a step further by looking at which type of exercise might have the most impact.

Scientists at New Zealand’s University of Otago enlisted 12 physically active participants and tested how different lifestyle interventions can influence levels of BDNF.

One involved fasting for 20 hours, while another combined fasting with light exercise. Another tasked subjects with 90 minutes of light cycling, while the other involved a six-minute bout of vigorous cycling.

Fasting induced no change in BDNF concentration, while the longer, lighter cycling session led to a slight increase. Whether these longer sessions were combined with fasting or not, they were still no match for the six minutes of vigorous cycling, which boosted BDNF levels by 4 to 5 times compared to the other interventions. 

The sample size is small and there is still much to learn about the connection between BDNF and brain health, the researchers say. But the study suggests that short and intense bouts of bike riding could have a profound effect, and offers solace next time you’re struggling up that hill or powering home with your groceries.

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That means increased motor traffic at the same time as children crossing roads by foot, pedaling down streets on their bikes, and zipping along paths by scooter and skateboard.  

And the risks for students who actively travel to school are not confined to just designated school zones, but also the surrounding streets and paths. 

We can all play our part in keeping the streets safe by taking extra care around these areas.  

But the best solution? Leave the car at home and get involved in active transport yourself. 

Whether you’re doing the drop-off or simply passing through, walking or riding a bike can reduce car congestion and in turn stress levels for students, parents, teachers and the general community.  

In addition, you’re contributing to cleaner air and your own improved health. The wins are everywhere you look. 

Open Streets 

With a view to creating happier, safer and healthier environments around schools, Bicycle Network has been working to clear the way for active transport through its Open Streets initiative.

At selected schools, one day a week, over the course of 3 weeks, one school street is opened to active transport only at drop off and pick up times. The street becomes exclusively open for stress-free walking, riding, scooting or skating. 

Non-residential motor traffic is diverted, with carefully planned signage, clear messaging ahead of time, and traffic controllers present on each Open Streets day. 

Drop-off points are also set up nearby so families travelling from afar can park the car and join in the fun. Remember, part way is ok!  

In 2021 and 2022, Bicycle Network partnered with Merri-bek City Council and ran 5 Open Streets trials across the area, as part of Merri-bek’s Ride & Stride Program.  

It proved hugely popular and had a lasting impact for those that participated. 

At Brunswick North West Primary School, for example, nearly 75% of students used some form of active transport on day one of Open Streets, almost 25% more than on a regular school day.  

92% of families surveyed said they would like to see Open Streets take place regularly in the future. At Moreland Primary School, that figure sat at 97%. 

Peaceful streets of the future and National Ride2School Day 2023! 

In 2023, Bicycle Network is building on the success of its Merri-bek Open Streets by expanding into new terrain. 

In the month of February, trials will take place at Lloyd Street Primary School in Stonnington, with students and their families to enjoy car-free roads during drop-off and pick-up hours across three separate days.  

You can find more information on our Open Streets here.

If you’re a council and would like to run Open Streets in your area, please get in touch with Manon, our Ride2School Program Manager at ride2school@bicyclenetwork.com.au .  

And there is opportunity for students around the country to get into the spirit and build healthy habits that last a lifetime, with National Ride2School Day fast approaching on Friday 24 March. 

Australia’s biggest day of active travel, National Ride2School day involves more than 350,000 students around the nation who make their way to school by bike riding, walking, scooting and skating. 

If you’re a teacher who’d like your school to get involved, be sure to register your school! You can do so on our website. You’ll also find plenty of resources to help you organize a promote the day below. 

Ride2School Day

If you’re a parent or guardian, talk to your school and check they are registered to take part. We’re looking forward to seeing you all riding, scooting, skating or walking on the 24th March! 

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Work at the Edith Cowan University, Perth, previously found that men with advanced prostate cancer can change the chemical environment in their body over six months of exercise training to suppress the growth of cancer cells.

In that research the team observed increased levels of proteins called ‘myokines’ which are produced by skeletal muscles and can suppress tumour growth and even help actively fight cancerous cells by stimulating a range of anti-cancer processes in the body.

But a new Exercise Medicine Research Institute (EMRI) study has shown a single bout of exercise can elevate myokines even further and induce additional cancer suppression, even in patients with incurable, advanced cancer where the disease has well and truly taken hold and patients have already received extensive treatment over many years.

EMRI researcher and study supervisor Professor Rob Newton said it was a breakthrough moment in exercise oncology.

“The findings from our work are particularly exciting because we report for the first time ever that men with advanced prostate cancer are able to produce an acute elevation in anti-cancer molecules called myokines in response to a single bout of vigorous exercise,” he said.

“This is helping us to understand why patients with cancer who exercise exhibit slower disease progression and survive for longer.”

“These patients are palliative, so there is no cure, and they will eventually succumb – however, there is evidence that exercise will extend survival and the increased myokine levels explored in our recent paper is a prime mechanism.”

In the trial, nine patients with late-stage prostate cancer performed 34 minutes of high intensity exercise on a stationary cycle, with blood serum collected immediately before and after, and then again 30 minutes post-workout.

The team found the serum obtained immediately after this “dose” of exercise contained elevated levels of anti-cancer myokines resulting in suppressed growth of prostate cancer cells in vitro by around 17 per cent.

Serum myokine levels and cancer suppression returned to baseline after 30 minutes.

Professor Newton said while there is much research still to be done, the results of this study could help shape the advice given to cancer patients immediately.

“The optimal dose of exercise is not yet known, but it is likely to be 20-plus minutes each day and must include resistance training to grow the muscles, increase the size and capacity of the internal pharmacy, and stimulate the myokine production,” he said.

“This study provides strong evidence for the recommendation patients with prostate cancer, and likely anybody with any cancer type, should perform exercise most days, if not every day, to maintain a chemical environment within their body which is suppressive of cancer cell proliferation.”

Authors on this study were Jin-Soo Kim, Professor Dennis Taaffe, Professor Daniel Galvao, Clinical Associate Professor Tim Clay, Dr Nicolas Hart, Associate Professor Elin Gray and Professor Rob Newton.

The paper ‘Acute effect of high-intensity interval aerobic exercise on serum myokine levels and resulting tumour-suppressive effect in trained patients with advanced prostate cancer” is published in the journal Prostate Cancer and Prostatic Disease and is behind a paywall.

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Participants who engaged in 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous physical activity during the week of observation reduced their risk of being hospitalized for or death from heart failure by two-thirds compared to participants who did not engage in the same amounts of moderate or vigorous physical activity during the week.

The study, published in the journal Circulation, is one of the first to examine the association between objectively measured physical activity levels and heart failure risk independently of sociodemographic, lifestyle and clinical factors.

Researchers tracked the incidence of heart failure over six years in more than 94,000 middle-aged adults in the U.K. Biobank database who wore wrist accelerometers to record the amount and intensity of their physical activity over seven days between 2013-2015.

Heart failure is a chronic, progressive condition that develops when the heart cannot pump sufficient blood to keep up with the body’s needs for blood and oxygen, and it can result in fatigue and difficulty breathing.

“There are many potential ways that regular physical activity may reduce the risk of developing heart failure,” said Frederick K. Ho, PhD, co-lead author of the study and a lecturer in public health at the University of Glasgow in Glasgow, Scotland.

“For example, physical activity helps prevent weight gain and related cardiometabolic conditions, such as high blood pressure and Type 2 diabetes, all of which are risk factors for heart failure.
“Regular physical exercise may also strengthen the heart muscle, which, in turn, may prevent heart failure from developing.”

“These findings indicate that every physical movement counts. A leisurely, 10-minute walk is better than sitting and no physical activity. And, if possible, try to walk a little faster, which increases the intensity and potential benefits of exercise,” Ho said.

People whose risk factors for heart failure include having a BMI that meets the criteria for overweight or obese, high blood pressure and elevated glucose or cholesterol, may be particularly likely to benefit from increasing their physical activity, according to Ho and colleagues.

“Health care professionals may suggest more physical activity based on a patient’s current lifestyle and health status,” Ho said.

“Generally, moderate physical activity is easier to incorporate into daily routines, and it’s generally safer.

“Vigorous physical activity is sometimes the most time-efficient and may be more suitable for busy people.

“However, caution is advised for all when beginning a new physical activity regimen to prevent injuries or acute adverse events (such as a heart attack in a formerly sedentary person initiating a vigorous exercise program).”

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Everyone’s mental health varies during their life, yet statistics show an alarming rate of women will experience mental health issues in their lifetime.

According to Beyond Blue, around 1 in 6 women in Australia will experience depression at least once in their life and 1 in 3 women will experience anxiety.

It can be hard to incorporate prioritising mental wellbeing into the ever-evolving list of daily tasks and checklist items. However, it’s important to take simple steps to avoid feeling overwhelmed, which could lead to more significant mental health challenges down the track.

We’ve put together some of our top tips to help women prioritise mental health – it may be easier and less time consuming than you think!

Tip One: Spend time in the great outdoors!

Many of us can relate to the peaceful feeling one gets when spending time outside, particularly among natural spaces such as a park or the beach. But just how long, or how frequently, should you spend time outdoors to reap the benefits?

Research shows the answer is around 120 minutes a week. This could mean just 20 minutes per day, although it could be adapted to suit individual lifestyles.

Have you got a park nearby you enjoy taking the dog to? Or how about organising your next ‘coffee-and-catch-up’ to be outdoors rather than at a café?

Tip Two: Move to your own schedule, and in ways you actually enjoy

It’s not exactly a secret that moving your body increases dopamine levels (aka the feel-good hormones). But like maintaining a positive mental health, exercise routines can ebb and flow. Sometimes there’ll be enough time and energy for that 50-minute jog, and at other times just a simple walk around the block.

If you are struggling to find time to exercise, why not try to make it part of the daily commute? Whether it is a walk or ride to the shops, work or school, finding ways to incorporate movement into your daily routine can help take some of the pressure off.

New to riding for your commute? You can check out our simple guide here. 

Or what’s more – if you can, find ways to move that you actually enjoy. If you love bike riding but hate running, what’s the point in forcing yourself to take part in both activities? A lot of our members ride purely for enjoyment – there are so many ways to move your body that doesn’t have to feel draining or unenjoyable.

Tip Three: Reach out to your loved ones

It’s not always easy to ask for help when you need it. While you often wouldn’t think twice to assist someone you love, it can be twice as challenging to accept support when you’re not feeling so great.

But as the age-old adage goes, a problem shared is a problem halved. Or at the very least, it may seem like less of an issue than it was before. Having a simple shoulder to lean on or an ear to listen to can make all the difference. In return, you may be opening the doors for an open and honest conversation with the ones you love.

Asking others if they are okay is important; being able to ask for support in return is equally necessary.

These are just some simple tips to prioritise mental health – all three of which can be ticked off by riding a bike with a mate!

Join us for Jean Hailes Women’s Health Week!

We believe getting active every day is vital to leading a happier and healthier life. That’s just one of the reasons why we’re encouraging women and girls to head out for a pedal this Women’s Health Week.

We’d love you to join one of our free social rides, activities and more around the country or ride your own way!

Plus, if you register for one of our social rides or your own local ride, you’ll go in the draw to WIN a free six month membership at Fernwood Fitness!

Check out what’s on below.

The post Three steps to prioritise your mental health appeared first on Bicycle Network.

A team led by researchers from the University of Waterloo in Canada has discovered that aerobic exercise significantly increases tear secretion and the stability of tear film, the protective coating required for healthy eyes.

The tear film hydrates the ocular surface and protect against infection-causing irritants like dust or dirt.

It also prevents dry spots forming that result in itchy eyes, stinging and burning sensations.

“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo.

“Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”

Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session.

Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.

While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session.

“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens.”

Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”

In addition to the aerobic exercise, bike riders have the additional advantage of airflow around the eye promoting tear function.

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And all roads lead to car chaos.

While nervous people are hesitant to return to public transport, more inclined to get out and about after lockdown, and the private motor vehicle seems the preferred option of more people than ever.

An Infrastructure Victoria report from this time last year modelled all of these scenarios back when we thought lockdown was ending then. But now that strict lockdowns really do seem to be a thing of the past, their predictions are pertinent.

The report predicted public transport numbers would decrease by 50% and car travel would increase by up to 15% once everything starts to open up, with most trips less than five kilometers long.

The scene was set for a complete catastrophe on our roads, which already struggled to keep up with demand pre-COVID.

For example, average road speeds during the morning peak was expected to fall by up to 30% across inner-Melbourne suburbs. Carmageddon approaches…

But wait; bikes!

Riding your bicycle is the logical solution to all these problems.

It’s an individual, outdoor mode of transport that naturally promotes physical distancing – minimising transmission risks. It boosts physical and mental wellbeing – the opposite of a traffic jam. And it decreases congestion on our roads and calms traffic. Not to mention boosting the economy and reducing carbon emissions.

Infrastructure Victoria realised this in their 2021 report, and recommended local governments create more comfortable places to ride and offer incentives to choose active transport.

And to be fair, City of Melbourne and the Victorian state government were quick to promise 40km and 100kms of new and upgraded bike lanes, respectively. About half of these have been delivered.

So, they have built (or are at least building) it – will we come?

The silver lining of this pandemic is that there has never been a better time to jump on your bike. Millions of Melburnians rekindled their love for bike riding through the darkest days of lockdown – but now the sun is shining, the green paint is flowing, and the path is clear to pedal to a better normal.

We know it’s a little late in the year for New Year’s resolutions, but if there was ever a resolution worth promoting as we peek out of the pandemic and start heading back to the office, it’s riding your bike.

You can find support for achieving your bike riding goals at: bicyclenetwork.com.au/tips-resources/

The post Avoiding Carmageddon appeared first on Bicycle Network.

Whether bike riding is a lockdown passion or lifetime pursuit, there will undoubtedly be a period of adjustment in 2022 as everyone starts to head back to the office, so we’ve sought some commuting advice from a couple of prolific peddlers at Bicycle Network.

Adjusting your routine

If you’ve been pedalling hard through the pandemic, perhaps training for an upcoming event, you may be in a habit of lunch time laps around the neighbourhood… which won’t be possible once your back at the office.

Peaks Challenge Falls Creek veteran wave leader Richard “Crossy” Cross has provided the following tips for those looking for a smooth transition out of WFH. 

• State your intention. Whether your training for a PB or just trying to get fit, writing down your goals is a great way to stay on track and can give you that extra motivation while your body adjusts to a new routine.
• Plan and track your kilometres. If your training is now incorporated into your commute to work, hitting the same kilometres may not be as simple, so make sure you plan your route and keep track of your progress if you want to see improvement. 
• Preparation is key. Prepare all of your gear, nutrition and hydration the night before if you’re heading off early, or pack a bag for an after-work workout.
• Don’t be too hard on yourself. You might see a slight dip in your training output as you adjust to leaving the home office and commuting to and from work. But getting into the habit of ticking off your exercise and commute in one will be beneficial in the long run, even if it takes a while to get into the swing of things.

Creating a new habit

If riding is not part of your regular routine but is on your New Year resolution list, serial commuter and General Manager of Behaviour Change at Biycle Network Leyla Asadi has a few tips to help you kickstart a new healthy habit in 2022.

• Ride part way. You don’t have to dive in to the deep end straight away. You can always ride part way and park your bike securely at a Parkiteer cage then jump on the train the rest of the way to work.
• Prepare the night before (avoid excuses). The best way to avoid opportunities to make excuses is to be prepared. If you’ve packed your bag the night before, there’s no excuse to chicken out in the morning.
• Have a plan B and C. Creating a new habit can be hard, and everything will not always go to plan. Have a plan B and C up your sleeve (whether that means having a spare rain coat at the office or leaving your bike at work overnight) so that you’re not completely derailed by one off day.
• Make a motivating commitment. Often the best way to break in a new habit is to have a goal or commitment to work towards. This could be a personal fitness goal, an upcoming event commitment or just a riding buddy so you can keep each other accountable.

Pledge to pedal to a better normal 

Bike riding boomed during lockdown, and it is important to continue that momentum as our cities open up (with the virus still lingering). If everyone jumps back in their car to avoid public transport crowds, our roads will become even more congested, the air more polluted and importantly our health won’t benefit from sedentary transport.

Make your pledge to pedal to a better normal in 2022 by swapping the car, train, tram or bus for a bike. This way you can get your recommended daily exercise while saving time and money, and help create a healthier community for everyone to enjoy.

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