staying active booklet

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Increasing your physical activity every day can help you look and feel good to get more out of your life. Look for opportunities to walk - could you walk to the shops instead of driving? Or catch public transport and get off one stop early? How about meeting your friends for a walk and chat instead of meeting for a coffee? Or if you don’t feel steady enough to walk outdoors, you could increase your walking around your home or yard.

Watching television regularly?  Get up and move during the ad breaks.

Instead of sitting to read, listen to recorded books whilst you walk, clean or work in the garden.

Do some strength and balance exercises during the day as you prepare meals or wait for the kettle to boil. Click here for some ideas on exercises you can do at home

How much physical activity should I do?

The Australian Government physical activity guidelines recommend that older people should:

  1. Do some form of physical activity, no matter what their age, weight, health problems or abilities.
  2. Be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
  3. Accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days. 
  4. Start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity if you have not been active or are starting a new physical activity.
  5. Continue to enjoy a lifetime of vigorous physical activity and carry on doing so in a manner suited to your capability into later life, provided recommended safety procedures and guidelines are followed.
A Physical Activity Guide for Older Australians

Minimise sitting time

It is important to minimise the time you spend sitting for prolonged periods, breaking it up as often as possible. Evidence suggests that sedentary behaviour (prolonged sitting or lying down, except when sleeping) is harmful to our health, increasing risk of chronic disease and obesity. Standing for just a few minutes every hour is thought to result in a significant improvement to health. 

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