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Stay Strong to Keep Moving is a campaign to bring you some simple ways to be more active. It has been put together by COTA NSW, Arthritis NSW, Diabetes NSW and ACT and the National Heart Foundation.

The COVID-19 pandemic has meant that people have spent more time at home than usual. You may have spent a lot of time sitting, which is not good for your health. You may have found it difficult to keep up your physical activity or exercise, let alone start a new exercise program.

We all know that staying active is good for our health and wellbeing. It is recommended that older adults accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all days.

However, did you know that strength and balance training is even more important as we age, and has many benefits for the body and mind? Maintaining muscle mass and strength helps us remain independent and able to do the things we want to do.  Other benefits of strength and balance training include:

• Reducing the risk of falls and other injuries

• Improving joint health and bone density

• Improving coordination

• Reducing stress, anxiety and depression

• Improving confidence in the way you move

• Improving insulin sensitivity

• Increasing brain function and learning

• Helping to maintain a healthy weight

• Supporting good sleep patterns

Why not get started now?

If you’ve become a COVID slug, Stay Strong to Keep Moving is here to help you get moving again. It doesn’t have to take a lot to start being more physically active, and it can be fun.

And remember, exercise isn’t one size fits all. If you have any concerns, talk to a healthcare professional about the types of exercise that are suitable for you, or look up one of these evidence- based strength and balance programs.

Download brochure with simple exercises to do now

Brochures in other languages: Arabic  Greek  Italian  Chinese (Simplified)  Chinese (Traditional)  Vietnamese

Heart Foundation Walking

Regular walking is one of the simplest ways you can improve your health, and  walking in a group has social benefits too. Heart Foundation Walking is Australia’s largest free walking network. Find out more

Living Longer Living Stronger

COTA NSW Living Longer Living Stronger strength and balance program is designed to help people aged 50 plus improve their strength, mobility and balance. You have an individual assessment to develop a tailored exercise plan, then join a fun and friendly group where you can work towards your individual goals with a trained exercise professional. Find out more

Arthritis NSW Strength and Balance

The Arthritis NSW Strength and Balance Program is designed to help people living with arthritis and other musculoskeletal complaints.  It’s a social program developed to support healthy joint function, build strength, manage pain, maintain and improve mobility and support healthy balance. Find out more

Beat It Program

Beat it is an eight-week physical activity and lifestyle program from Diabetes NSW. It includes moderate-intensity aerobic, strength and balance-based exercises, as well as education sessions on healthier living. Suitable for all levels of fitness. Find out more