ACTIVE OUTDOORS
DISCOVER FITNESS FUN
SHARE FRIENDS AND FAMILY
CELEBRATE HEALTH FREESY
It’s
This initiative is funded by the
Australian Government
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STAYING
ACTIVE IS AN
ESSENTIAL
PART OF A
HEALTHY
LIFESTYLE.
It’s now well known that physical
activity is just as important as
eating well for your overall health
and wellbeing. Regular activity
keeps your body in better shape,
and makes you feel better by
helping you relax, reducing your
stress and anxiety, and giving you
the opportunity to get outside and
enjoy the natural world.
The City of Rockingham and the
City of Kwinana have a range of
free exercise and fitness facilities
that you can enjoy all year round
right in your neighbourhood.
WHAT’S SO GOOD
ABOUT THE OUTDOOR
GYM EQUIPMENT?
• Accessible and convenient
• Suitable for all ages (over 12) and abilities
• Improves balance
• Greater flexibility
• Socialise and connect with others
• Promotes better posture
• And it’s FREE!
WHERE TO
FIND OUTDOOR
GYM
EQUIPMENT?
WELLAR
DR
D
WELLARD
Bus Route 542
WELLARD
TRAIN STATION
DIXON RD
CITY PARK
AV
EN
U
RD
OR
HILLMAN
NC
IL
ROCKINGHAM
HOSPITAL
S
AD
RE
CO U
E
EN NIS AV E
SAFETY
BAY
GI
Bus route 554
Use bus route
555, 825, 920
ROCKINGHAM
SHOPPING
CENTRE
L
M
RD
RD
PA
T
AH
UR
ND
N
SO
R
TE
E AVE
MA
ROCKINGHAM FORESHORE
T
S
NI
EN
UE
EN
AV
CNR SAFETY BAY RD
& MALIBU RD
Use bus route 553 or 557
U
IB
RD
JOURNEY PLANNER
WWW.TRANSPERTH.WA.GOV.AU
AD
RE
L
MA
ST
ENNIS AVENUE
SAFETY BAY
TIPS FOR
USING THE
OUTDOOR GYM:
• Warm up
• Drink water before, during and after physical activity to avoid
dehydration
• Make sure you wear sun screen and a hat, particularly during the
warmer months
• Wear appropriate clothing and footwear
• Always read the instructions provided on every piece of
equipment so you know how to use it correctly
• Work to your own ability; do not push yourself too hard
• If you have health concerns seek medical advice before you begin
• Remember the exercise basics: good posture and good technique
• The outdoor gym is restricted to adults and children over 12 years
of age
• Remember to have fun!
Check out the Outdoor Gym Equipment section on the website:
www.rockingham.wa.gov.au
THERE ARE MANY BENEFITS
THAT COME FROM WALKING:
• Healthy way to spend quality time with friends and family
• You can walk alone or in a group
• It’s easy on the joints
• It strengthens bones
• It can be done almost anywhere
• It lowers blood pressure and the risk of diabetes
• It helps maintain a healthy weight
• And it’s FREE!
TIP - Get yourself a pedometer
and start a 10,000 step
challenge today!
Start small and work up to longer,
further, faster walks. Set yourself
a new goal each day until you
get to 10,000 steps. Then work
at maintaining 10,000 steps each
day. Wearing a pedometer will
help you feel motivated to
reach your target each day, and
your journey to feeling better
will really pick up speed.
WALKING
TRACKS
MAKE THE MOST
OF THE GREAT COASTLINES,
BEACHES AND TRAILS ROCKINGHAM
AND KWINANA HAVE ON OFFER!
Point Peron walking trail and other great walking track maps are available
www.everytrail.com/guide/rockingham-lakes-regional-park/map
SPECTACLES WETLANDS
STEPPING OUT
Look for the big blue foot prints on paths in
Rockingham. They indicate distances, so you can
use them to set your walking goals.You can find
more information at the Visitors Centre
(Kent Street, Rockingham) or on the website
www.beactive.wa.gov.au
There is plenty to see on your walk through the Spectacles wetlands,
including one of the largest stands of paper-bark woodland in the
metropolitan area, and 87 species of water birds, birds of prey and
woodland birds.
How many will you see?
www.spectaclestours.com.au
PARKRUN
ANKETE
LL RD
ANKETELL RD
THE SPECTACLES
WETLANDS
FREE, timed, 5 km course (which you can run or walk or stroll), mostly
on concrete, every Saturday morning from 7.45am. Start and finish at
Churchill Park, near the pavilion/gazebo.
BEELIAR
REGIONAL PARK
It is open to all ages and abilities – from beginners to Olympians - and is
totally free (although occasional volunteering is appreciated).
To participate, register at www.parkrun.com.au and bring your
registration barcode every time you run.
T H O M A S RD
KWINANA
TRAIN STATION
TURN AROUND
POINT
AY
FREEW
KWINANA
WELLAR
DR
D
ROCKING
HAM
RD
THOMAS RD
WELLAR
DR
D
WELLARD
TRAIN STATION
OR
L
M
RD
RD
GI
WELLARD
Bus Route 542
DIXON RD
DIXON RD
CITY PARK
SAFETY
BAY
RD
HILLMAN
CO U
N
L
CI
E AVE
OR
A multipurpose trail that stretches from Cockburn, Kwinana through to
Rockingham along the route of a tramway planned long ago.
GI
L
Bus route 554
E
ROCKINGHAM
HOSPITAL
S
NI
EN
T
UE
EN
AV
S
AD
RE
T
CNR SAFETY BAY RD
ENN
IS
AV
ENU
E
DS
A
RE
SAFETY BAY
ROCKINGHAM
SHOPPING
CENTRE
AV
EN
U
UE
EN
AV
Use bus route
555, 825, 920
TRAMWAY
M
RD
ENN
IS A
VE
S
NI
EN
More info can be found at
www.parkrun.com.au/Rockingham,
or on facebook ‘Rockingham parkrun’.
U
LI B
MA
PA
T
RD
SAFETY
BAY
AV
EN
U
ROCKINGHAM
HOSPITAL
T
RD
IL
ON
RS
TE
RD
CO
C
UN
E
AH
UR
ND
ROCKINGHAM FORESHORE
S
AD
RE
ROCKINGHAM
SHOPPING
CENTRE
MA
PEACE PAVILION,
AT CHURCHILL PARK
WELLARD
TRAIN STATION
RD
ENN
IS A
VE
START
RD
LA
EL
W
PA
T
AH
UR
ND
ON
RS
TE
E AVE
MA
ROCKINGHAM FORESHORE
More information about trails in Rockingham can be found in the Activity
Guide. Pick up a copy at the City of Rockingham’s Customer Service
Centre, located in the City’s Administration building on Civic Boulevard,
Rockingham, or go to www.rockingham.wa.gov.au
ANKETE
LL RD
ANKETELL RD
KWINANA
LOOP TRAIL
T H O M A S RD
MEDINA
PA
T
E AVE
AV
EN
U
IL
OR
M
UE
EN
AV
R
THOMAS RD
RD
ST
AV
E
RE
GI
L
BE
RT
RA
M
FT
RD
FT
FT
FT
RD
OR
E AVE
TE
GA
DE
ME
NY
N
RU
M
GH
AM
RD
OM
AS RD
A
FT
HEART FOUNDATION WALKING
Heart Foundation Walking is a network of free
community based walking groups. You can join
an existing walking group, or volunteer and start
your own! The benefits of walking include helping
you to manage your weight, reducing stress and
meeting new people.
CALISTA
2014 PROGRAM DETAILS:
E
KWINANA
Fridays:
Pats Wanderers
When:9am
Start at: Wellard Oval Pavillion
(Wellard Rd)
RD
LA
EL
W
FT
AY
FREEW
KWINANA
ENN
IS
AV
ENU
E
AD
FT
M
IN
Monday – Thursday:
Kwinana Active People
When: Call Kaye 0428647486
Start at: Berkeley Way, Orelia
WELLAR
DR
D
FT
K
OC
BE
visit www.calico.com.au
or find us on Facebook
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Rainc
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P
TH
T H O M A S RD
SAFETY BAY
L
st
Checkli
ROCKINGHAM
HOSPITAL
Calico Outdoors, is a unique online and outdoors
fitness component to the Calico health platform,
KWINANA
STATION
working with Local Government to deliverTRAIN
free
fitness, weight loss and lifestyle programs.
GI
AY
FREEW
KWINANA
WELLARD
L
S
NI
EN
U
IB
RD
NC
E
RE
L
MA
GI
BEELIAR
REGIONAL PARK
T
CNR SAFETY BAY RD
& MALIBU RD
Use bus route 553 or 557
RD
LA
EL
W
WELLARD
TRAIN STATION
RD
CO U
S
AD
RE
CALICO
KWINANA
TOWN
CENTRE
ENN
IS A
VE
RD
WELLAR
DR
D
DIXON RD
CITY PARK
ROCKINGHAM
SHOPPING
CENTRE
PARMELIA
CALISTA
AH
UR
ND
RD
Use bus route
555, 825, 920
SAFETY
BAY
KWINANA
TRAIN STATION
MA
ON
RS
TE
THOMAS RD
ORELIA
ROCKING
HAM
RD
This 21 km circuit around
Kwinana is great for cycling or
walking. You can see Kwinana’s
best views of the hills, enjoy the
natural coastal bushland, and
ANKETE
LL RD catch a glimpse of some
maybe
native animals and birds. ANKETELL RD
A map is available online
www.kwinana.wa.gov.au
ROCKINGHAM FORESHORE
PLEASE
ARRIVE TO
YOUR SESSION
5MIN EARLY
BEELIAR
REGIONAL PARK
To start a group or find out more
call Kwinana’s area coordinator
on 9439 0226
ROCKINGHAM
Mondays:
PRAMS - Parent & Baby Group
When:9am
Start at: Waikiki Beach carpark
(between Donald Dr &
June Rd)
Wednesdays: (during school terms)
Orange Walk and Talks
When: 9.30am
Start at: Autumn Centre
Call: Karen 9591 3011
Fridays: (during school terms)
When:8.40am
Start at: Rockingham Beach
Primary School (car park
opposite Thorpe St)
Mondays, Thursdays & Fridays
Careeba Park Pole Walkers
When: 8am
Start at: Rockingham Shopping
Centre (Post Office
entrance, Council Ave)
To start a group or find out more call your Rockingham’s area
coordinator 9528 0435
For More information visit:
www.heartfoundation.org.au/active-living/walking
EXERCISE
WITH MAN’S
BEST FRIEND
M
AN
DU
RA
H
RO
AD
KWINANA FREEWAY
ROCKINGHAM DOG BEACH LOCATIONS
PA
TT
ER
SO
N
RO
AD
CITY OF KWINANA
Corner of Parmelia Ave &
Sulfur Road, Parmelia
FACILITIES:
• Dog exercise area
• 1 BBQ (electric)
• 2 picnic benches
ANKETE
LL RD
•
2 park
benches
(located in dog exerciseANKarea)
ETELL RD
• Drinking water tap for dogs
EAST
ROCKINGHAM
PERON
HILLMAN
SAFETY BAY
WAIKIKI
Y ROAD
SAFETY BA
AY
FREEW
KWINANA
PARMELIA AVE
BALDIVIS ROAD
• Dogs are not allowed on
children’s playgrounds, car
parks or areas used for
SHIRE OF
sporting or other
activities
SERPENTINE
• Within dog JARRAHDALE
exercise areas,
dogs can be without a
lead provided the dog is
under supervision and
effective control
• You must carry a lead with
you at all times
• Of course, your dog’s
‘poo’ is your responsibility,
and
you must dispose of
SHIRE OF MURRAY
it immediately
P ROAD
KARNU
KARNUP
GOLDEN BAY
SINGLETON
PAGANONI ROAD
KWIN
ANA
FREEW
AY
E L I A AVE
OR
GILMORE AVE
UE
RD
UR
PH
SUL
SECRET
HARBOUR
AS A GENERAL RULE:
AD
L RO
EHIL
STAK
N
BRO SOUND AVE
WARN
THOMAS RD
MAN
DURA
H RO
AD
UE
AVEN
ENNIS
PORT KENNEDY
T H O M A S RD
WELLAR
DR
D
BALDIVIS
WARNBRO
BEELIAR
REGIONAL PARK
PEACE
PARK
MUNDIJONG ROAD
COOLOONGUP
SHOALWATER
ET
TRE
DS
REA
Peace Park has a fenced-off exercise
area for dogs which includes a
variety of obstacles for dogs to play
with, and two park benches with a
shelter. Outside the exercise area the
trees provide a shady canopy which
covers picnic tables and a BBQ. It’s
a great place for a BBQ picnic lunch
during summer.
KWIN
ANA
FREE
WAY
PEACE PARK
CYCLING
INFORMATION
For walking and cycling maps and trails
check out the TravelSmart Maps on the website
www.rockingham.wa.gov.au
Active Transport
general rules for pedestrians and cyclists
www.transport.wa.gov.au/activetransport
CYCLISTS MUST:
• Keep to the left unless overtaking
• Give way to pedestrians at all times (pedestrians include
people walking, using motorised and non-motorised
wheelchairs, and people on rollerblades and skates)
• Signal their intention to turn at intersections and give
way to motor vehicles
• Travel in single file on paths and no more than two abreast
on roads
• Cyclists must not ride carelessly or recklessly
GENERAL
INFORMATION
YOU CAN BE PHYSICALLY ACTIVE WITHOUT KNOWING IT, BY:
• Walking the dog
• Washing the car
• Gardening
• Taking the stairs instead of the lift or the escalator
• Walking or cycling to your destination
• Parking your car further from the shop entrance
KEEPING ACTIVE HELPS YOU:
• Sleep better, and wake feeling more refreshed
• Reduce stress, anxiety and depression
• Maintain a healthy weight
• Spend quality time with friends and family
• Improve muscle flexibility and strength
• Maintain better balance (reducing the risk of falls for elderly people)
HOW ACTIVE SHOULD I BE?
• Any physical activity is better than none. Start
small and work up to the recommended amount
• Accumulate 150 – 300 minutes of moderate
physical activity each week
• Be active on most, preferably all, days of the week
• Do muscle strengthening activities on at least 2
days of the week
• Minimise the amount of time spent sitting and
break up periods of sitting with breaks
www.health.gov.au
CONTACTS
City of Rockingham (08) 9528 0333
City of Kwinana (08) 9439 0200