Swap your flab for a healthy, longer life

If you can't do it up, it's time to get serious about your health.
If you can't do it up, it's time to get serious about your health.

IPSWICH is joining the fight against diabetes this summer.

Diabetes Queensland is encouraging local residents to take part in the Swap It Don't Stop It campaign to shed kilos.

According to Diabetes Queensland almost 60% of adult Queenslanders were overweight or obese last year,.

If current trends continue Diabetes Queensland predicts 3.7 million Queenslanders, 65% of the state, will be overweight or obese by 2020.

Through the Swap It Don't Stop It campaign, Diabetes Queensland is calling for people to switch unhealthy habits for healthy ones.

In Ipswich a 12-week campaign, starting next month, will be run to encourage locals to lose weight and stay healthy.

Swap It is being led by Diabetes Queensland, the Heart Foundation, Cancer Council Queensland and Nutrition Australia Qld.

The campaign is about individuals losing their belly without losing out on the things they love, by committing to small food and activity swaps daily.

Up to 60% of Queenslanders don't get enough exercise.

The swaps don't have to see people making major changes in their lifestyle, but rather by changing habits.

Swap a large meal for small, fried food for fresh or unhealthy for healthy.

The changes can help take the centimetres off waistlines and protect against chronic diseases.

According to Diabetes Queensland obesity is the main risk factor for a number of chronic diseases in Queensland.

About 40% of chronic disease burden is due to type 2 diabetes; 30% to coronary heart disease, 11% to stroke and 10% to bowel, breast and uterine cancers.

A waist measurement over 80cm for women and over 94cm for men puts you at greater risk of chronic diseases such as type 2 diabetes, heart disease and some cancers.

The Swap It campaign is encouraging residents to change their lifestyle habits for the better.

Four of the key points of the campaign are encouraging people to swap big serves for small, swap eating fried food often for sometimes, swap sitting for moving and swapping watching for playing.

Becoming a swapper doesn't mean an end to the food and activities most people love, just changes to it.

Some of Diabetes Queensland proposed swaps including: swapping a nap for a lap of the pool, the park or the block, swap a feed for a lead and take the dog for a walk, save leftovers for lunch instead of continuing to eat, swap a diet mindset for a healthy lifestyle mindset, swap a meat-loaded pizza for a vegetarian pizza with low fat cheese.

The 12-week challenge to Swap It in Ipswich will kick off from the first full week of November.

To find out more information about the Swap It Don't Stop It program, or to sign up for the campaign visit



  • More Queensland adults than ever are eating the recommended two serves of fruit, but not the suggested five daily serves of vegetables.
  • By planning meals ahead and shopping with a list can help ensure you and your family enjoy healthy meals more often.
  • You can start by limiting takeaway foods that are high in fat and salt and low in fibre.
  • Look for cheaper ways to buy vegetables and fruit - roadside markets, farmers' markets, vegetable co-ops with friends and family - or try growing some at home.
  • Smaller serves of meat and adding more vegetables to your plate are two simple 'swaps' that you can easily incorporate into your every day.
  • Avoid sweet drinks and limit alcohol to the recommended safe level for men and women.
  • Sixty per cent of Australians do not do enough physical activity - the recommended adult level is at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
  • If you can, also enjoy some regular, vigorous activity for extra health and fitness - aim to do this three to four days a week.
  • Close to 90 per cent of all health problems, disabilities and early deaths in Queensland are due to chronic preventable diseases. Major increases in type 2 diabetes are fuelling this growth.
  • Health problems related to excess weight impose substantial economic burdens on individuals, families and communities.
  • Obesity costs the community billions a year in lost health and productivity, and is a burden on available hospital beds and health care resources.

Topics:  diabetes diabetes queensland health lifestyle swap it don't stop it weight

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