Stay active this summer

Simple exercises to stay active this summer

When the clock strikes midnight on January 1st, the conversation switches from hams and Christmas gifts to new year’s resolutions and goals for the next 365 days. For lots of people, keeping fit and healthy is likely top of the list…

So where do you start?

For some of us, a local gym membership isn’t part of our fitness plan, but you’ll be pleased to know there are countless simple exercises you can do from the comfort of your own home or out in your local community.   

(And they don’t have to involve hour-long workouts which leave your muscles too sore to move the next day!)

Why keeping fit is important at any age

The Australian Government recommends everyone, regardless of your age, does some form of physical activity every day. It’s even more important if you have health conditions such as arthritis, heart conditions, or osteoporosis. [1]

It’s never too late to start exercising. Your body reacts to physical activity, regardless of your age, and the health benefits speak for themselves.

An increase in physical activity can help:

  • Maintain a healthy weight.
  • Improve your flexibility.
  • Reduce the risk of health conditions, like high blood pressure, type 2 diabetes and bone and joint conditions.
  • Maintain your independence. [2]

Balance exercises

If you’re not sure where to start, why not practice some simple balance exercises. Maintaining your balance is important because it can prevent injury and falls. [5]

Some balance activities you can try at home include:

  • Side leg raises
  • Half squats
  • Heel raises.

Sun Salutation

Sun Salutation is a form of yoga which can be done sitting or standing. Research from Harvard Medical School found people who undertook regular yoga classes had greater muscle strength and endurance, flexibility and cardio fitness.

Sun Salutation is a set of stretches to help improve your flexibility and is a great introduction to yoga for beginners. Better still, it can be done in the comfort of your own home and can be tailored to suit your abilities.

You can find an instructions here: Sun Salutation Sequences A, B, and C: A Complete Guide (

Or a video here: Brisbane Tai Chi – Australian Academy of Tai Chi and Qigong Australian Academy of Tai Chi and Qigong (

Tai Chi

Dating back to 12th Century China, Tai Chi is a combination of exercise and meditation. If you’re looking to maintain or build your strength, flexibility and balance, it could be the activity for you.

Taking a class might be the best way to begin Tai Chi. You can find local classes in Brisbane [Brisbane Tai Chi – Australian Academy of Tai Chi and Qigong Australian Academy of Tai Chi and Qigong (] and Townsville [Taoist Tai Chi Society | Townsville – Mundingburra]. If you’d prefer to learn at home, you can find videos online .

Water aerobics

Most public swimming pools offer water aerobics classes for people of all ages and abilities. Why not try one and see what all the talk is about?

Usually held in the shallow end of the pool, you’ll be guided through several movements and exercises by an instructor.

You’ll find water aerobics is not only great for people with joint conditions, but it can help with building your strength and fitness.

Walking in nature

Sometimes there’s nothing better than a bit of fresh air, and heading outside to exercise can be a great way of getting fit and meeting new people.

You could:

Dont forget, as you exercise its important to stay hydrated. Here are some quick easy tips on helping you stay hydrated during your exercise and the warmer months.

Are you ready to start exercising at home or in your local community, and think you might need some support to do so? Contact us now to find out how Focused Health Care can help you.


For older Australians (65 years and over) | Australian Government Department of Health and Aged Care

 Yoga – Benefits Beyond the Mat – Harvard Health

 The Health Benefits of Tai Chi – Harvard Health Publishing – Harvard Health

 Balance – Harvard Health

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