Staying active

• Do you engage in physical activity (e.g. walking, swimming or group exercise) for 30 minutes or more, most days of the week?
  • Yes
    • Congratulations, you are following the National Physical Activity Recommendations for Older Australians!
  • Not Always
    • Accumulate at least 30 minutes of moderate intensity physical activity, preferably every day. Start with less and gradually build up.
  • No
    • Accumulate at least 30 minutes of moderate intensity physical activity, preferably every day. Start with less and gradually build up.
• Do you include balance and strength activities such as dancing, Tai Chi, yoga or an exercise session provided by a health professional or a fitness instructor?
  • Yes
    • Well done, you are following the National Physical Activity Recommendations for Older Australians! Mix your activities for more exercise benefits.
  • Not Always
    • Be active every day, in a range of fitness, strength, balance and flexibility activities. Add some strength and balance exercises to your routine.
  • No
    • Be active every day, in a range of fitness, strength, balance and flexibility activities. Add some strength and balance exercises to your routine.

Calcium, vitamin D and water

• Do you eat three healthy meals per day?
  • Yes
    • Well done! You are following the Australian Guide to Healthy Eating.
  • Not Always
    • Include a wide range of fruit and vegetables and some protein (meat, fish, dairy and pulses) and limit fatty/higly processed foods see the Australian Guide to Healthy Eating.
  • No
    • Include a wide range of fruit and vegetables and some protein (meat, fish, dairy and pulses) and limit fatty/higly processed foods see the Australian Guide to Healthy Eating.
• Do you eat at least 3-4 serves of high calcium foods (milk, yoghurt, cheese, almonds or salmon) per day?
  • Yes
    • Great! You are following the Australian Guide to Healthy Eating.
  • Not Always
    • These foods are an excellent source of calcium and a good source of protein, riboflavin and vitamin B12. Go to the Australian Guide to Healthy Eating for more information.
  • No
    • These foods are an excellent source of calcium and a good source of protein, riboflavin and vitamin B12. Go to the Australian Guide to Healthy Eating for more information.
• Do you spend a little bit of time in the sun? (6-8 minutes, 4-6 times per week, is plenty.)
  • Yes
    • Sunlight acts on the skin to make Vitamin D, which is important for bone health and muscle strength. Go to Osteoporosis Australia and the Cancer Council Australia for more information.
  • Not Always
    • Vitamin D is important for bone health and muscle strength. You get Vitamin D from sunshine, and a small amount from food. Consult your GP about Vitamin D. Go to Osteoporosis Australia and the Cancer Council Australia for more information.
  • No
    • Vitamin D is important for bone health and muscle strength. You get Vitamin D from sunshine, and a small amount from food. Consult your GP about Vitamin D. Go to Osteoporosis Australia and the Cancer Council Australia for more information.
• Do you drink 4-6 glasses of water (or other fluids) per day?
  • Yes
    • Great! You are following the Australian Guide to Healthy Eating.
  • Not Always
    • Adults need about 6 glasses of fluids every day, preferably water. We need more during physical activity and in hot weather.
  • No
    • Adults need about 6 glasses of fluids every day, preferably water. We need more during physical activity and in hot weather.

Getting out and about

• Can you get out of a chair easily?
  • Yes
    • Good work! Why not challenge your balance by trying some of the exercises on our website
  • Not Always
    • Contact your Physiotherapist or Fitness Leader for ways to improve your strength and balance and try some exercises on our website
  • No
    • Contact your Physiotherapist or Fitness Leader for ways to improve your strength and balance and try some exercises on our website
• Is it easy for you to maintain your balance when walking?
  • Yes
    • Good work! Why not challenge your balance by trying some of the exercises on our website
  • Not Always
    • Contact your Physiotherapist or Fitness Leader for ways to improve your strength and balance and try some exercises on our website
  • No
    • Contact your Physiotherapist or Fitness Leader for ways to improve your strength and balance and try some exercises on our website

Managing health conditions

• Does your current health allow you to confidently manage all your normal activities?
  • Yes
    • Good work! Why not challenge your balance by trying some of the exercises on our website
  • Not Always
    • Seek advice from your health professional.
  • No
    • Seek advice from your health professional.
• Can you stand up and move around without feeling light-headed, dizzy or faint?
  • Yes
    • That's great! Have regular medication checks and drink plenty of water.
  • Not Always
    • Light-headedness could be due to issues with medications, diet, blood sugar levels, blood pressure or dehydration. Seek medical advice from your GP.
  • No
    • Light-headedness could be due to issues with medications, diet, blood sugar levels, blood pressure or dehydration. Seek medical advice from your GP.
• Do you have good control of your bladder and bowel so that you can get to the toilet without rushing?
  • Yes
    • That's great! Regular pelvic floor exercises also help.
  • Not Always
    • Phone the free National Continence Helpline 1800 33 00 66 for specialist medical advice, resources and information about product subsidy schemes.
  • No
    • Phone the free National Continence Helpline 1800 33 00 66 for specialist medical advice, resources and information about product subsidy schemes.

Eyesight

• Have you had your eyes examined in the last 12 months?
  • Yes
    • Well done! Visit the following links for more information: Optometrists Association of Australia, Vision Australia or NSW / ACT Guide Dogs
  • Not Sure
    • From age 60, have your eyes checked by an Optometrist (Optometrists Association of Australia) every 2 years to make sure you have the optimal glasses prescription and for the early detection of the 4 major eye conditions.
  • No
    • From age 60, have your eyes checked by an Optometrist (Optometrists Association of Australia) every 2 years to make sure you have the optimal glasses prescription and for the early detection of the 4 major eye conditions.

Feet

• Have you had your feet checked for corns, bunions or other foot problems that may cause pain and may affect your balance?
  • Yes
    • That's great! Healthy feet and well fitted shoes help reduce your chances of tripping and falling. For further information go to Australian Podiatry Association of NSW / ACT
  • Not Sure
    • If you have foot problems or pain, consult your GP, Podiatrist or Physiotherapist.
  • No
    • If you have foot problems or pain, consult your GP, Podiatrist or Physiotherapist.

Medicines

• Have you had your medications reviewed by your doctor in the last 12 months?
  • Yes
    • Well done! For further information about your medicines, visit the National Prescribing Service
  • Not Sure
    • Some medicines can increase your risk of falling. Please talk to your GP about a medication review.
  • No
    • Some medicines can increase your risk of falling. Please talk to your GP about a medication review.

History of falling

• Have you stayed on your feet (been free of falls) for at least the last 6 months?
  • Yes
    • Congratulations! Keep up a good diet, regular strength and balance exercises, checks of your vision, feet and medications and look out for falls risks in your home and community.
  • Not Sure
    • Take falls seriously. If you have had a fall, consult with your GP for more advice. Stay active and on your feet!
  • No
    • Take falls seriously. If you have had a fall, consult with your GP for more advice. Stay active and on your feet!