Healthy Older People
As we grow older we lose muscle strength and our sense of balance, and this can lead to a fall.
Staying physically active is the single most important thing we can do to stay fit and independent. The more active we remain, the better chance we have of keeping our muscles strong, our joints mobile, and maintaining good balance.
WSLHD encourages older people to exercise to improve their balance and strength. We also recommend vitamin D and calcium supplementation for stronger bones.
Stepping On Program
Stepping On is a free, interactive and friendly community program. This will help to improve balance, strength and confidence of participants in a group setting.
Recommended for people:
- aged 65 years and over
- who have had a fall in the past year or have a fear of falling
- living independently
- able to walk with or without a walking stick
- not suitable for people with dementia
The program runs:
- for seven weeks
- two hours per week
- 8th session two months later
- at various locations
- in English and some other languages
Exercise program in your local area:
To find a suitable exercise program older adults in your local area online, visit the website http://www.activeandhealthy.nsw.gov.au/
You can also order Staying Active And On Your Feet booklet on the above website.
This booklet covers balance and strength exercises, home safety checklist, calcium and vitamin D information.
For community members:
For service providers:
The following sessions are offered to groups with more than 15 participants who are older adults living independently in the community.
Healthy and Active Information sessions
This Session is to encourage our local seniors, to stay well and independent, keep active and to improve balance and strength. The session covers:
- 30 min presentation
- balance and strength exercises
- calcium and vitamin D
- suitable physical activity for improving balance and strength
Fit and Strong Challenge
This Challenge is for 4 weeks to complete at home and covers 4 activities:
- Be active for 30 minutes a day
- Do strength & balance exercises
- Get vitamin D (sunlight before 10am or after 3pm)
- Adequate calcium intake
Participants need to complete a short survey pre- and post-challenge.
Balance and Strength Fridge Magnet
Like to do some balance and strength exercises at home? Print these off and put on your fridge.
The Balance and Strength Fridge Magnet includes four simple balance and strength exercises:
- heel raises
- half squats
- walking sideways, and
- knee lift
This exercise sheet is available in the following languages: