Families

• Eating well
• Keeping active
• Healthy screen time
• Free programs
  h

General community

• Eating well
• Food support
• Keeping active
• Wellbeing
• Free programs

Young people

• Teenagers (12-18 years)
• Young adults (18-25 years)

h

hh

h

Older adults

• Wellbeing
• Free programs

h

hh

h

Teachers

• Primary
• Secondary     

Aboriginal people

• Wellbeing
• Free programs

People who smoke

h

hh

• Keeping active
• Wellbeing
  

Hands up if you’ve heard your child say “I’m hunnnngry...” or “What can I eat?” more than once today? 
For some, extra time at home can lead to boredom eating and eating outside of the usual meal times. Kids need good nutrition for healthy growth and brain development. Here are some quick and easy healthy snacks for your home pantry: 

• Baked beans on toast 
• Hummus and carrot sticks 
• Banana
• Boiled egg
• Plain popcorn 
• Wholegrain rice crackers & cheese

More ideas here: https://tinyurl.com/smartsnackswaps

What healthy items are in your “home school café”?
Healthy food can help your child concentrate and focus during home-learning. 
Before planning your grocery shop this week, check out these lunch ideas: https://healthylunchbox.com.au/blog/create-your-own-cafe/

Did you know something as simple and fun as ‘play’ provides many health benefits?

Play can relieve stress, boost learning, connect you to others, and also make your work more productive and enjoyable.

Why not build some play into your day, and get the family active at home?

Here’s an easy game to get started:

Do you remember “Stuck in the mud”? You can play this indoors or in your yard.

Nominate a “tagger”, who chases the other players. When a player is “tagged”, they become “stuck in the mud”! They can’t move and must stand with their legs and arms apart.

The only way to be freed from the “mud” is for a non-tagged player to crawl between their legs. And then the chasing continues!

A great way to work up your heart rate and have some family fun.

Discover more ideas to keep the family active at home with fitness classes, active play, yoga and dance here – take a look! 

Doing the same walk with the kids each day during ‘stay at home’ period?

Mix it up and play games like “Spotto”, where you try and find something yellow on your walk or “I Spy”, where you take turns to find something with the first letter given as a clue such as F (fence).

Or change the directions or the time of day that you walk for something different.

1 of the 5 reasons you can leave your home is to exercise. Here are some local walking and cycle paths for your family to include in your daily exercise:

https://tinyurl.com/west-walking

Remember to keep COVID safe when you’re out and about:

• Wear a mask at all times
• Keep a distance of 1.5 metres from others
• Follow the restrictions advice for your area

https://www.nsw.gov.au/covid-19/rules/greater-sydney#greater-sydney-restrictions

Limited on space inside? No problem! 

Try these BIG activities for small indoor spaces - paper aeroplanes, cubby houses, balloon tennis, toss socks in laundry basket or create a cushion obstacle course! 

What are you doing at home to keep the kids active and occupied?

For more fun ideas for the family to be active at home: 

https://fb.watch/v/36D_Gh31T/

PS. Don’t forget that physical activity can also help your child get a better night’s sleep!

Fun and fitness are great for building kids’ confidence.

With Go4Fun online, they can get their fun and fitness fix all in the comfort of your own home!

A FREE healthy living program that involves the whole family,

Go4Fun Online includes 10 weekly online sessions run by trained health professionals. Plus you get your own phone coach too!

Check whether you're eligible and sign up today to reserve your spot at: www.go4funonline.com.au

It can be tough trying to reduce screen time during ‘stay at home’ time.

Here are some tips to help your household keep on top of screen time:

• Ensure what children are watching is age appropriate and set limits/parent controls if needed
• Keep screens out of bedrooms, meal areas and bathrooms
• Parent, carers - try to be good role models and reduce your screen time too
• Help your child sleep by stopping screen use at least an hour before bed
• Try and replace some screen time with some “green time”. Go for a local walk with those you live with, play a boardgame outside in your backyard or on your balcony.

Remember to keep COVID safe when you’re out and about:

• Wear a mask
• Keep a distance of 1.5 metres from others
• Follow the restrictions advice for your area

Here are some other fun alternatives to screen time:
https://tinyurl.com/familiesfun

Need some ideas to help your weekly shop last longer?

Here are a few to get started:

• Storing foods in a cool, dry place can make them last longer – for example, pumpkins will keep for weeks
• Use fresh ingredients first so they don’t go to waste
• Canned vegies, such as baked beans and legumes have a long shelf life and can be added for quick, nutritious meal. Look at the back of your pantry for cans you may have forgotten about!
• Don't forget frozen vegies and fruit are also healthy options! Most fruits freeze well – chop them into smaller pieces and peel fruits with thick skins before freezing.

More tips here:
https://tinyurl.com/food-lockdown
Healthy Eating Active Living - Making your food go further (nsw.gov.au)

Healthy foods can fuel good moods!

Eating healthy food means enjoying a wide variety of nutritious foods from these 5 groups every day:

• Plenty of vegetables of different types and colours, plus legumes like lentils and kidney beans (frozen vegies are good options too)
• Fruit
• Grain foods (mostly wholegrain and/or high fibre cereals such as rice and breads)
• Lean meats and chicken, fish, eggs and nuts
• Milk, yoghurt, cheese

And drinking plenty of water!

Try and limit the amount of foods high in fat, sugar and salt like biscuits, chips and pies.

Check out some budget-friendly healthy recipe ideas here:

https://health-promotion.nnswlhd.health.nsw.gov.au/healthy-recipes/#budget-friendly

For more healthy eating at home tips check here:

http://tinyurl.com/food-lockdown

Healthy Eating Active Living - Healthy recipes (nsw.gov.au)

Even with a few basic ingredients you can pull together nutritious meals to help support your health when isolating or during quarantine. If you're not able to get these items, ask a neighbour, friend or family member for help to leave these staples at your door.

Some of the pantry essentials include:

• Canned beans and lentils
• Canned tomatoes
• Canned tuna
• Frozen vegetables
• Rice
• Pasta
• Beef mince
• Eggs
• Potatoes
• Broccoli

For 18 easy meal ideas to make with pantry essentials, check here:

https://livelighter.com.au/news/18-easy-meals-you-can-make-with-pantry-staples

Getting home delivery during the pandemic?

Tips for choosing the healthier options:

• Choose a side of vegetables
• Opt for wholemeal varieties
• Steamed or grilled food instead of deep fried
• Be mindful of portion sizes
• Avoid upsizing

To stay COVID safe, make sure deliveries are left outside your door and that you only open your door after the person delivering the food has left. 

For more ideas on healthier takeaway options visit https://www.healthyliving.nsw.gov.au/top-10-healthier-alternatives

Many people have lost their income due to COVID-19 and need support to get meals for their family.

There are a number of local food support services available that provide food at little or no cost including Anglicare - https://www.anglicare.org.au/mobile-community-pantry

For a list of more local services:

https://tinyurl.com/support-food

Do you need food support? Available in Arabic, Chinese simplified, Dari, Korean, Persian, Turkish, Vietnamese

Local support to feed your family Available in Arabic, Chinese simplified, Dari, Korean, Persian, Turkish, Vietnamese

Did you know even a small amount of movement each day can help lift your mood?

Simple exercise like walking up and down stairs can help you:

• Build strong muscles and bones
• Maintain a healthy weight
• Improve your quality of life

More ideas to keep active and healthy at home here:

http://tinyurl.com/active-home

Be kind to yourself when working from home.

• Schedule breaks
• Check in on a work buddy
• Ask for help if you need it
• Make sure you end your day – switch off the email!
• Time away to rest and recover is important.

More tips to keep active and healthy while working from home here:

https://tinyurl.com/tips4WFH

Taking care of your physical and mental health is more important than ever during the pandemic.

Spending more time at home may mean we are not moving as much and changes to usual routines can also impact the way we feel.

Here are some simple ideas to boost your mood during this time:

1. Phone a family member or a friend to say hello and check in.
2. Sleep is vital to good mental health. Try and keep regular bedtimes and take some time to wind down at the end of the day.
3. Get moving – sometimes the hardest part is to get started. Try and set yourself a small goal to begin with, maybe 10 minutes of light activity such as a walk each day and build it up from there.
4. Take some quiet time for yourself if you can. Do something you enjoy. It’s important to rest and recharge too.

More ideas to stay healthy at home here:

https://tinyurl.com/tips-healthy-home

If you need someone to talk to during this time, reach out to your local mental health support services, some are listed here:

https://tinyurl.com/mentallyhealthy-WSLHD

While the world is pretty topsy turvy right now – it’s important to take time for self-care.

Staying active is a good way to support your physical and mental health.

Remember to keep COVID safe when you’re out and follow restriction advice for your area.

https://www.nsw.gov.au/covid-19/rules/greater-sydney#greater-sydney-restrictions

Check out more ideas to look after your wellbeing here:

https://tinyurl.com/tips-mindfulness

Check out these Western Sydney parks, walking tracks, bike tracks: 

https://tinyurl.com/walks-west

Be sure to follow current COVID-19 restrictions for your area, more detail here: COVID-19 rules | NSW Government

Not getting enough sleep?

There's a lot going on at the moment and getting a good night's sleep can be a challenge.

Keeping a sleep routine can help you feel less stressed, more energised and improve your concentration. Some basic tips for a good night's rest:

• stop using screens for at least an hour before bed
• listen to some calming music
• read a book
• keep a consistent sleep routine
• keep the bed for sleeping

For more tips to help you and your family get a good night sleep:

Sleep (nsw.gov.au)

It’s natural to feel worried or anxious during these uncertain times. You’re not alone. 

We’ve put together a few simple self-care ideas to help you keep your body and mind well:

• Keep active - try and go for a short walk with a household member at lunch, even for 10 minutes.
• Eat healthy – keep your pantry stocked with healthy “grab & go” snacks like bananas, wholemeal crackers and have a water bottle at easy reach.
• Stay connected – humans need humans, so call up a friend or check in on a work colleague at least once a day.
• Stick to a routine – create a plan each day, exercise at the same time so you can create a sense of structure.
• Monitoring your mental health & wellbeing – COVID-19 is a challenge for us all, reach out for support if you need it.   

There are many local support services available to help:

https://tinyurl.com/mentallyhealthy-WSLHD

Connection with family, friends and others in your support circle is vital for wellbeing, especially during tough times.

While we can’t visit others at the moment, we can still connect in other ways.
Please take 10 minutes in your day to call and check in on your loved ones. 

Many people in our community have language barriers, might not know the current health advice, or need some extra mental health support. Not only will they appreciate the contact, it may benefit you too! Take time today to help others stay safe by sharing the audio messages with your family and friends. 

https://tinyurl.com/call-connect-conquer

Support to help keep healthy at home during the pandemic is on hand.

Check out these FREE NSW Health programs to see which one is right for you!

www.healthyliving.nsw.gov.au/programs-and-tools-2

Stay healthy and active at home with your very own FREE telephone health coach.

Feel more energised with support and motivation from a trained health coach.

They will help guide you to make little changes that can keep you well.

Sign up to the Get Healthy Information and Coaching service today:

www.gethealthy.nsw.gov.au

If you’re looking for more ways to look after yourself during this time, support is available. If you need emergency help, phone 000 (triple zero). 

Mental health support:  

https://tinyurl.com/mentallyhealthy-WSLHD

Physical activity/healthy eating support:  

http://tinyurl.com/active-home

If you’re looking for more ways to look after yourself during this time, support is available. If you need emergency help, phone 000 (triple zero). 

Mental health support:  

https://tinyurl.com/mentallyhealthy-WSLHD

Physical activity/healthy eating support:  

http://tinyurl.com/active-home

To keep ourselves and our families safe, it's important that everybody stays home as much as possible to stop the COVID-19 virus spreading.

We know it’s very hard not to be able to visit family and friends during this time.  Please consider other ways to stay connected:

• Send messages and videos
• Call each day to check on those who may live alone or are unwell, particularly our older community members

Sometimes a simple wave to a neighbour can make a difference to their day.

Here are some ideas for older adults to stay connected while at home:

https://tinyurl.com/connect-olderadults

If you, or someone you know is 60+, the FREE Healthy and Active for Life Online program could be ideal for you!

All you need is internet access, a computer or tablet and some space to exercise. It’s run by trained and friendly coaches over 10 weeks.

Maybe encourage a friend to sign up with you?

Sign up today at www.activeandhealthy.nsw.gov.au

• Get on the phone to family or send a quick text. Ask if they’re ok.
• If you're spending more time sitting, take some breaks and do something you enjoy like painting, a walk, or a game with your kids
• Keep up to date on health information, it’s good to know what’s going on.

For more ideas to help our mob stay healthy and connected: 

https://tinyurl.com/healthymob

When life gets tough it can be hard to eat right, stay active and keep off the smokes.

But you’re not alone.

Have a yarn about getting healthy today. Call us on 1300 806 258.

Or check here for more information: 

www.gethealthynsw.com.au/program/aboriginal-program/

If you’re a smoker and you’d like to cut down or quit smoking, contact Quitline for help.

More information here:

https://tinyurl.com/smokingduringcovid

While we are all spending more time at home, it's important to protect our loved ones from second-hand smoke.
Go outside and move away from the home.

If you’d like to cut down or quit smoking, contact Quitline for help.

More information here:

https://tinyurl.com/smokingduringcovid

Physical activity is important for our body and mind to function well during "stay at home" times.

Even if you’re limited on space, there are simple ways to keep active:

• dance to music
• do some cleaning with the headphones on!
• try exercise classes online
• walk when on the phone
• sit less and stand more

More creative ways to keep active indoors here: www.tinyurl.com/activeindoors

If you live in a unit, here are some ideas for keeping active and your spirits up during 'stay at home' times.

• Keep a daily routine – get dressed for the day, stick to regular meal times, go out for a walk (if you're allowed to) and keep a regular bed time. 
• Exercise on the spot – even in small spaces you can walk, run, jog, or hop on the spot. If you have a phone call, stand or walk around your unit while you speak.  House cleaning also counts as being active!
• Use items at home for strength exercises – with gyms closed you can get creative with household items like filled water bottles, and cans and jars of food. Do planks against the wall or sit ups on the floor. There are also many free online home exercise classes available to try.
• Set aside some quiet time – looking after your mental health is important, so set aside some time to do something you enjoy – it could be reading a book, yoga, listing to music, knitting or learning a new skill online such as a language or crochet.

For more ideas to exercise at home with no equipment check here: https://tinyurl.com/exercise-noequipment

Spending more time at home may mean we are not moving as much and changes to usual routines can also impact the way we feel.

Here are some simple ideas to stay healthy during this time:

1. Get moving – sometimes the hardest part is to get started. Try and set yourself a small goal to begin with, maybe 10 minutes of light activity such as a walk, each day and build it up from there.
2. Fresh air – playing cards or a game on your balcony is a good way to get some fresh air doing something you enjoy.
3. Phone a family member or a friend to say hello and check in.
4. Stick to routine – get dressed for the day, stick to regular exercise and meal times. Try and keep control of those things you can.
5. Sleep is vital to good mental health – try and keep regular bedtimes and take some time to wind down at the end of the day.
6. Get support if you need help – If you need someone to talk to during this time, reach out to your local mental health support services, some are listed here: https://tinyurl.com/mentallyhealthy-WSLHD

More ideas to stay healthy at home here: https://tinyurl.com/tips-healthy-home