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At least 30 minutes of physical activity a day, on most days of the week, is recommended. The exercise should be brisk enough to increase your breathing and heart rate, although it doesn't have to be so hard that you can't talk. It is important to choose an activity that you enjoy, and remember every bit of physical activity helps to improve your health.

Activities to get your heart rate up and help build fitness include:

  • aqua aerobics
  • brisk walking
  • golf
  • group exercise classes
  • swimming

To reduce your risk of falling, it is also important to include activities that improve your balance and increase your strength. Try to include these into your routine every day. Activities which are particularly good for improving balance and increasing strength include:

  • dancing
  • gym sessions
  • group exercise classes
  • home exercises
  • lawn bowls
  • Pilates
  • Tai Chi
  • yoga

Some activities to improve your balance and increase your strength can also be easily performed at home. Read more for examples of exercises you can do at home.

Want to know more about falls prevention? Read more on falls prevention.


Aim to do some balance exercises every day

Aim for 30 minutes of moderate physical activity on most days

Aim to do some strengthening exercises 2-3 times a week  

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COVID-19 updates: Information on this website may not reflect current public health advice on COVID-19. We recommend you keep up-to-date with official information and advice on COVID-19 on the NSW Government website. If you have any concerns about information on this website please contact us. We recommend you consider any COVID-19 precautions, vaccination requirements and your own personal circumstances before attending an exercise program or class.