{"id":4832,"date":"2025-07-29T15:51:07","date_gmt":"2025-07-29T04:51:07","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=4832"},"modified":"2025-07-29T15:59:34","modified_gmt":"2025-07-29T04:59:34","slug":"healthy-lifestyle-program","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/healthy-lifestyle-program\/","title":{"rendered":"Healthy Lifestyle Program"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Participating in a healthy lifestyle program can be life changing, particularly if it\u2019s one that addresses every aspect of health \u2013 physical, mental and emotional.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical health is about how our bodies feel and how well they function. Mental health relates to how we think, and emotional health concerns how we manage our emotions as we go through our daily lives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy lifestyle programs usually support people to make changes to the way they live. Their purpose is to assist the prevention, treatment and management of disease \u2013 often, chronic conditions such as diabetes, heart disease and cancer. They focus on replacing lifestyle risk factors for those conditions with healthy habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will look at what those healthy habits are and how you can integrate them into your life. We\u2019ll also introduce you to <\/span><a href=\"https:\/\/lifeprogram.org.au\/learn-about-life\/\"><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><\/a><span style=\"font-weight: 400;\">, a free healthy lifestyle program that has helped thousands of people live a healthier life.<\/span><\/p>\n<h3><strong>The Foundation: Nutrition and Diet<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Eating a nutritious, balanced diet is important for maintaining good health and reducing the risk of chronic disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-balanced diet gives us the nutrients that we need. These can be categorised as:<\/span><\/p>\n<h6><strong>Macronutrients:<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">carbohydrates, which store and provide energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">proteins, which are essential for the growth, repair and maintenance of body tissue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">fats, which are important for energy storage and cell function.<\/span><\/li>\n<\/ul>\n<h6><strong>Micronutrients:<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">vitamins, which support bodily processes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">minerals, which are essential for bone health and nerve function<\/span><\/li>\n<\/ul>\n<h6><strong>Water, which is necessary for hydration and digestion.<\/strong><\/h6>\n<p><span style=\"font-weight: 400;\">To achieve a healthy balance of nutrients, the <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/about-australian-dietary-guidelines\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Dietary Guidelines<\/span><\/a><span style=\"font-weight: 400;\"> recommend eating a variety of foods in moderation from the following five groups:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">vegetables and legumes\/beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">grain and cereal foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lean meat and poultry, fish, eggs, tofu, nuts, seeds and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">milk, yoghurt, cheese and\/or alternatives<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A healthy, well-balanced diet provides you with the energy you need to stay active.<\/span><\/p>\n<h3><strong>Movement Matters: Exercise and Fitness<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise is an essential part of a healthy lifestyle, and it can reduce your risk of chronic diseases. Exercise combats the effects of a sedentary lifestyle and offers benefits that include improvements to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">heart health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">weight management<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">insulin efficiency, which helps in the management of blood glucose levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">overall fitness and resilience<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">injury prevention<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The emotional health benefits of exercise include a greater ability to manage stress and improved self-esteem.<\/span><\/p>\n<h6><strong>The main categories of exercise include:<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Aerobic exercise (cardio)<\/strong> \u2013 this increases your heart rate and breathing, improving cardiovascular (heart health). It lowers blood pressure, burns body fat and boosts your mood. Examples of aerobic exercise are brisk walking, swimming and cycling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Strength training (resistance exercise<\/strong>) \u2013 this builds muscle mass and stimulates bone growth. As well as increasing strength, it improves balance and posture. Examples are weightlifting, bodyweight exercises and resistance band work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Flexibility exercises (stretching)<\/strong> \u2013 these improve joint and muscle flexibility, enhancing your overall mobility. Examples include static stretches (holding a position) and dynamic stretches (moving while stretching).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Balance exercises<\/strong> <span style=\"font-weight: 400;\">\u2013 these enhance stability and improve coordination and posture. Examples include yoga and tai chi movements and specific balance routines.<\/span><\/li>\n<\/ul>\n<h6><strong>According to the <a href=\"https:\/\/www.health.gov.au\/topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians\/for-adults-18-to-64-years\" target=\"_blank\" rel=\"noopener\">Department of Health and Aged Care<\/a>, each week adults should do:<\/strong><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2.5 to 5 hours of moderate-intensity physical activity such as brisk walking, mowing the lawn\u00a0or swimming, or<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.25 to 2.5 hours of vigorous-intensity physical activity such as fast cycling, soccer or netball, or<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">an equivalent combination of moderate and vigorous activities<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Strength training activities should be included on at least two days each week.<\/span><\/p>\n<h3><strong>Rest and Recovery: The Importance of Sleep<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is a key part of a healthy lifestyle. The Sleep Health Foundation recommends that <\/span><a href=\"https:\/\/www.sleephealthfoundation.org.au\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adults should aim for between seven and nine hours of sleep per night<\/span><\/a><span style=\"font-weight: 400;\">. Not getting enough sleep can cause impaired judgement and poor physical coordination, which increases the risk of accidents and injury. <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/sleep#bhc-content\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Long-term lack of sleep is associated with an increased risk of diabetes and obesity<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are \u2018sleep hygiene\u2019 habits that can positively affect the quality and the quantity of your rest. <\/span><\/p>\n<p><em><strong>These include:<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">maintaining a consistent sleep schedule by going to bed and getting up at the same time every day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">creating a relaxing bedtime routine \u2013 do calming activities such as reading or following relaxation techniques<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">optimising your sleeping environment \u2013 keep your bedroom dark, quiet and cool<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avoiding big meals, caffeine and alcohol late in the evening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">exercising regularly and maintaining a healthy diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">managing stress and anxiety\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Prioritising a good night\u2019s sleep will improve your overall health and wellbeing.<\/span><\/p>\n<h3><strong>Stress Management: Building your Resilience<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Stress is the body\u2019s reaction to feeling threatened. When we\u2019re stressed, our body releases adrenaline, which motivates us to act quickly.<\/span><\/p>\n<h6><strong>Long-term stress can have the the following impacts on the body:<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">raised blood pressure and increased risk of heart attack and stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">impaired insulin effectiveness, potentially leading to type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gastrointestinal problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chronic muscle tension<\/span><\/li>\n<\/ul>\n<h6><strong>In terms of mental and emotional health, stress can lead to:<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">depression\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cognitive impairment, which may affect memory, concentration and decision making<\/span><\/li>\n<\/ul>\n<h6><span style=\"font-weight: 400;\">There are many strategies for <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/reduce-your-stress-with-mindfulness\/\"><span style=\"font-weight: 400;\">managing stress<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><\/h6>\n<p><em><strong>These include:<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">practising relaxation techniques or meditation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">eating a healthy diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">doing the recommended amount of exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">getting enough sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">creating a balanced lifestyle that includes time for hobbies and relaxation<\/span><\/li>\n<\/ul>\n<h3><strong>Mind-Body Connection: Holistic Health Practices<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The holistic health approach considers a person\u2019s wellbeing to be made up of physical, mental and emotional aspects. Two holistic practices that can significantly strengthen the connection between them are mindfulness and meditation:<\/span><\/p>\n<h6><strong>Mindfulness<\/strong><\/h6>\n<p><span style=\"font-weight: 400;\">Mindfulness encourages you to focus your entire attention on the current moment. Becoming aware of the thoughts, feelings and physical sensations that are present now deepens the connection between the mind and body. The practice of mindful eating involves focusing on the flavours, textures and smells of food. Eating more deliberately can aid digestion and the absorption of nutrients. Mindful eating can make you more alert to the physical sensations of being full, which can help prevent overeating and thus support weight management.<\/span><\/p>\n<h6><strong>Meditation<\/strong><\/h6>\n<p><span style=\"font-weight: 400;\">In meditation, you focus your attention on an object or thought, which helps to create a state of calm clarity. Meditation can make you more aware of physical sensations (such as that of being full). Guided meditations are available on phone apps and YouTube, and include exercises like deep breathing or focusing on your surroundings during activities such as taking a walk in the park.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more information on mindfulness and meditation, including tips for getting started, see <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/reduce-your-stress-with-mindfulness\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><\/p>\n<p><em><span style=\"font-weight: 400;\">Please speak to your doctor before starting any complimentary medicine or treatment.<\/span><\/em><\/p>\n<h3><strong>Creating Sustainable Habits: Behaviour Change Strategies<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Even when you know exactly what to do, it can be hard to make lasting healthy lifestyle changes. Helpfully, there are reliable strategies for setting realistic goals, creating long-lasting healthy habits and maintaining motivation.<\/span><\/p>\n<h6><strong>The SMART formula is effective for setting goals. SMART stands for:<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Specific \u2013 goals should be clear and well defined<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measurable \u2013 they should include a way of tracking progress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achievable \u2013 realistic goals help you avoid setting yourself up for failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relevant \u2013 goals should be relevant to what you want to achieve\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time bound \u2013 goals should have a clearly defined timeline (which helps with motivation)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For more information on setting goals, see <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/goal-setting\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve started working towards your goals, monitoring your progress will help keep you motivated and flag any need for adjustments. Having support systems and an \u2018accountability partner\u2019 (someone who supports another person to maintain progress towards a goal) can also be beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A great technique for creating sustainable change is \u2018habit stacking\u2019. This is where you link new habits to existing ones. For example, you might decide to list three things you\u2019re grateful for while drinking your morning coffee. Or you might do five push-ups every time you brush your teeth<\/span><\/p>\n<h2><strong>The\u00a0<i><em>Life!<\/em><\/i>\u00a0program can help.\u00a0<\/strong><\/h2>\n<h6><strong><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/consistency-is-key\/\">Taking action<\/a> to create a healthier lifestyle can be empowering and beneficial and it\u2019s essential to have the right kind of support.<\/strong><\/h6>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program is a free lifestyle modification program that covers topics such as nutrition, physical activity, general wellbeing, stress management and sleep hygiene. Run by expert health professionals, it is delivered as a group course or telephone health coaching service. The program helps eligible Victorians to make small changes to their lifestyle so that they can achieve their health goals and reduce their risk of type 2 diabetes, heart disease and stroke.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is funded by the Victorian Government and managed by Diabetes Victoria.<\/span><\/p>\n<p><strong>Since 2007, <i><em>Life!<\/em><\/i> has helped more than 75,000 Victorians live a healthier life.<\/strong><\/p>\n<h6><strong>It has been demonstrated that the program improves:\u00a0<\/strong><\/h6>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">participants\u2019 lifestyle, including diet, physical activity levels and sitting behaviours\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">their physical outcomes, including reducing their weight and waist circumference\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">their ability to meet their healthy eating and physical activity goals<\/span><\/li>\n<\/ul>\n<p><strong>Check your eligibility for the <em><em>Life!<\/em><\/em> program by taking a quick online test<a href=\"https:\/\/lifeprogram.org.au\/#health-check\"> here<\/a>.<\/strong><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Participating in a healthy lifestyle program can be life changing, particularly if it\u2019s one that addresses every aspect of health \u2013 physical, mental and emotional. Physical health is about how our bodies feel and how well they function. Mental health relates to how we think, and emotional health concerns how we manage our emotions as we go through our daily&#8230;<\/p>\n","protected":false},"author":14,"featured_media":4833,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[14,15,16],"class_list":["post-4832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-lifestyle","tag-lifestyle-program","tag-program"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/4832","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=4832"}],"version-history":[{"count":9,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/4832\/revisions"}],"predecessor-version":[{"id":4843,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/4832\/revisions\/4843"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/4833"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=4832"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=4832"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=4832"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}