Get Active for Life: Issue #13

🕺 Interesting People

Kerrie’s Story

"From childhood exclusion to Paralympic excellence - Kerrie's journey proves that barriers are meant to be broken, not accepted."

Kerrie's extraordinary story will inspire anyone who's ever been told they "can't" do something. Born with spina bifida and expected to be in a wheelchair by age 2, she instead found her way to representing Australia at international Paralympic competition - and continues to advocate for accessibility and inclusion today.

Her remarkable journey includes:

• Growing up excluded from family sports (brother's basketball, dad's coaching, mum's tennis)

• Discovering SRDC (Sports Recreation for Disabled Children) as a pathway to inclusion

• Progressing from local competitions to representing Australia internationally

• Competing in England in 1981 (the same day as Princess Diana's wedding!)

• Using swimming to manage university stress and depression with detailed tracking

• Coaching junior swimmers with disabilities to give back to the community

• Adapting exercise through aging, injuries, and changing physical abilities

• Working with Paralympics Australia on Building Inclusive Communities project

• Exercising with husband Martin for accountability and mutual support

• Advocating for better accessibility consultation and inclusive design

Mental Health Wisdom: "Mental health was huge. If I got stressed doing my bachelor of arts, I'd write a little ‘DP’ if I was depressed or anxious. You come outta the swimming pool, got a clear head."

Resilience Insight: "By doing exercise it really does change your outlook on life. When I stop doing exercise, things get overwhelming. When I go back to doing exercise, everything writes itself."

Advocacy Message: "Consultation is a huge thing. Often people are consulted after decisions have been made as lip service. If you can be consulted from the start, you can make those changes, which is a lot cheaper."

This isn't just about Paralympic achievement - it's about refusing to accept limitations, adapting to life's challenges, and working to remove barriers for others. Kerrie's story proves that with the right support, determination, and adaptability, extraordinary things are possible.

What barriers have you overcome through sport or exercise?

📝 Health & Wellness News

What we’ve been reading this week

🌙 Night Owls at Higher Risk of Mental Health Issues

Stanford Medicine research found that people with evening chronotypes (natural night owls) face significantly higher risks of anxiety and depression, even when getting adequate sleep. The study suggests that societal schedules favouring early risers may contribute to mental health challenges for those naturally inclined to stay up late.

Source: Stanford Medicine

⏰ Just 46 Extra Minutes of Sleep Boosts Well-being

Baylor University researchers discovered that getting just 46 additional minutes of sleep per night led to significant improvements in overall well-being, mood, and daily functioning. The study tracked participants for three months and found that even small increases in sleep duration had measurable positive effects on quality of life.

Source: Baylor University

💤 Power Naps Boost Brain Performance in Amazing Ways

Rice University researchers discovered how short periods of deep, non-REM sleep help the brain restore focus and boost performance. By studying brain activity during rest, they showed that these brief sleep phases strengthen communication between key brain regions, improving attention and learning once awake.

Source: Rice University

💤 Rising Night Temperatures Disrupt Sleep Duration & Health

A large-scale international study led by Flinders University in Australia found that warmer nights and rising ambient temperatures are causing widespread reductions in sleep duration, which could have long-term health consequences. 

Source: Mirage News

⏱️ Later Sleep-Onset Timing Linked to Reduced Next-Day Physical Activity

In a longitudinal analysis of nearly 20,000 adults wearing biometric devices (and a validation cohort of ~6,000), it was shown that going to bed later than usual was associated with decreased next-day moderate‐to‐vigorous physical activity — even when sleep duration was typical. 

Sources: Flinders University

🩺 Both Very Short and Very Long Sleep Durations Associated with Atherogenic & Anthropometric Changes

A 10-year cohort study from the Mashhad Stroke and Heart Atherosclerotic Disorders (MASHAD) Study followed 7,449 participants and found that sleeping over 9 hours was associated with a ~42% higher likelihood of having a lower body shape index, and ~49% higher chance of a lower weight-adjusted waist index — indicating that both extremes of sleep duration warrant attention for cardiometabolic risk.

Source: BMC Public Health

👍 Actionable Tip of the Week

The 10-3-2-1-0 Sleep Formula

Transform your sleep quality with this simple, science-backed routine that prepares your body for optimal recovery:

10 hours before bed: No more caffeine. That afternoon coffee might seem harmless, but caffeine can stay in your system for 6-8 hours, disrupting your sleep architecture even if you don't feel "wired."

3 hours before bed: Finish eating. Late meals force your digestive system to work when it should be winding down, raising your core body temperature when it needs to drop for quality sleep.

2 hours before bed: Stop working. Give your mind time to shift from "doing" mode to "being" mode. This mental transition is crucial for falling asleep easily.

1 hour before bed: No screens. The blue light from phones, tablets, and TVs suppresses melatonin production. Try reading, gentle stretching, or meditation instead.

0: The number of times you hit snooze. Fragmented morning sleep is poor-quality sleep. Set your alarm for when you actually need to get up, and honour that commitment to yourself.

😊 Fun, Quirky, Interesting

The other side of Health and Life

🧪 10 Surprising Psychology Facts That Will Blow Your Mind

Psychology Today reveals some counterintuitive findings from psychological research, including the fact that under certain conditions, paying people for their work actually makes them work less hard. This phenomenon, known as the "overjustification effect," shows how external rewards can sometimes undermine intrinsic motivation.

Source: Psychology Today

🐧 Penguins Give Pebbles as Engagement Rings

Male Gentoo and Adelie penguins spend considerable time searching beaches for the perfect pebble to present to their chosen female as a courtship gift. These "penguin proposals" involve the male carefully selecting a smooth, ocean-polished stone and presenting it to his potential mate. If she accepts the pebble, they'll use it to build their nest together - making it the ultimate symbol of commitment in the animal kingdom.

Source: BBC Earth

❄️ Canada's Frozen Methane Bubbles Look Like Flying Saucers Trapped in Ice

In Canada's frozen lakes, nature creates one of its most otherworldly spectacles: frozen methane bubbles that look exactly like flying saucers dropped into the water and frozen in time. The bubbles are created when organic matter on the lake bottom releases methane gas, which rises toward the surface but gets caught and frozen in the ice, creating these perfectly circular, ethereal formations.

Source: BBC Travel

🐘 Animals Loving It When Hugged By Their Favorite Human

A heartwarming compilation showing the emotional bonds between animals and their human caregivers. Features touching moments where rescued animals, zoo animals, and pets show genuine affection and gratitude toward the humans who care for them. Perfect for showcasing the deep emotional connections possible between species.

Source: YouTube