Be inspired

This section includes stories from people around Australia and how they have been keeping active at home. We have separated these by the different levels of fitness and function. Click on the buttons below to read our stories from people who exercise at Level 1 (Foundation), Level 2 (Moderate) and Level 3 (Advanced). If you are on a mobile or tablet, click on the button and then scroll down for the information.

If you'd like to share your story about how you're being active, complete our Contact us form.

Lesley
83 years old

My name is Lesley and I am 83 years old. I live at home with my husband and am the primary carer for him.

I have always been active and kept busy with family activities with my large family. Several years ago I had a flare up of severe back and leg pain that resulted in a couple of weeks in hospital, and limited me to very short distance walking inside with a wheelie frame. At that stage I worked on a home exercise program most days to help with my balance, strength and posture, which gradually helped me to walk without the frame inside, and to get back to some of the activities I enjoyed away from home with the frame.

Over time I stopped the home exercise program, but had also commenced a weekly Pilates class with a physiotherapist which I have continued doing with my husband. I noticed quickly that without the Pilates program, my standing up and walking seemed to be deteriorating. When I can't get to Pilates, I do some of the home exercise program I was previously doing.

I do find that the regular exercise, through the Pilates class or the home exercises or both, do help me to maintain my walking and balance to keep me doing many of the things I enjoy to do especially with family, although within the limits of my ongoing pain and walking problems.

Richard
93 years old

I’m Richard, a 93-year-old retired farmer.

In my 60s, during a bushfire on my farm, I suffered burns to 50% of my body. I had a pacemaker put in 18 months ago. I live on my own and have always enjoyed being active.

Last year I gave up bowls but still water and prune my garden, walk perhaps one kilometre a day using my walker and do exercise sessions with a personal trainer at home.

I feel better when I exercise and it is important so I can stay fitter physically. If I didn’t exercise, I might lose the use of my legs and arms. Ever since I had a pacemaker put in, I think it is important for my heart to exercise.

Judy
82 years old

I’m Judy and I’m 82. I had a kidney transplant in 2003 and am very lucky that it is still working well.

I’ve always enjoyed walking and I have carers twice a week who take me to my local park to walk there (with a wheeled walker). On other days I can walk around the sunny, private courtyard outside my flat. I also have a physio visit once a week and do the exercises she sets me every day.

Advice to others: Your attitude will determine how well you do - so try to keep positive, avoid focusing on health problems or discussing them too much and know that you can improve. It might not be a lot, but if you can get up and down, get in and out of cars and move in bed more efficiently, you will enjoy the difference.

Dennis
74 years old

I had knee replacements done 2.5 years ago. It was a lot having them both done at once. It was so clear that if you don’t exercise you become immobile. I can’t do that, I’ve got things to do.

I get up in the morning and stretch and move. I stay active. I go and walk around the yard. I do gardening. I can lift things I couldn’t manage before. My wife, Lynette, is 76 and has had serious problems with her health. We have two inclinators in the house but we don’t use them anymore. Lynnette goes up and down the stairs 10 times a day!

We’ve got 2 mobility scooters… we haven’t used them in months. We’re so much better from keeping active.

Advice for others: Inactivity creates immobility. You’ve got to stay active. Turn the television off! You have to be active throughout the day. You’ve got to move, move, move!

If it’s hard for you, even walking around the kitchen bench 10 times will help. If you’ve got little steps go up and down, up and down. Don’t do anything that’s going to create an injury, but you must stay mobile. If you have a partner, go out together and walk. Go to the shops just to walk. You don’t have to buy - go for the exercise!

Gayle
68 years old

I go for daily walks and use different routes. The long walk is to the highway. There are 3 walls I can sit on. I walk along the highway past the church and back home along the side street. It takes about half an hour. For the short walk I go from home halfway down the side street to the village. There’s usually someone to have a chat with - it always feels good.

Sometimes I use my walks to drop some books in a plastic bag for a lady and she shares them on again. My other walk is up the side street across from where I am. It’s not flat, so is more of a challenge going up and down. It depends what I’ve been doing in the morning as to which walk I do. Sometimes I think I’ll just do the short walk, but then I end up doing double what I thought I’d do! I might go down a street I haven’t been down for a while and see all the different changes. I see the gardens and the new duplexes that have been built.

I definitely have more confidence with the walking I’ve been doing recently. On the streets with more traffic I used to be nervous about the noise, the cars going so fast. Now I’m not nervous with the trucks going by, it’s made a difference. I’m doing a lot of extra walks now. Before if I’d been out with a group, I'd be tired after I got home and fed the pets. I’d leave the long walks for the end of the week, but now I have more energy for them.

Some things I could do sitting, I stand up to do instead. A game called Tridominos is for 2 people, but I thought I could do it against myself. I was going to sit down, but I challenged myself to stand up and do it as long as I can. I thought this is pretty good. It’s an achievement for myself, I know I’m doing things in ways I wouldn’t normally.

With my exercises I usually do them in the morning. Up and down the steps and on the ramp. At night, I make myself walk up and down the lounge room and along the hallway and back about 20 times, then I do 100 steps on the spot, or backward and forward.

Since I’m moving around more, I’m not using my asthma puffer so much. I know that I’m making a difference to my health by keeping on moving. I can feel it.

Advice for others: Don’t sit for too long. Get yourself motivated. Do 15 minutes of gentle exercise then go back to what you were doing. Maybe do 15 minutes of a different exercise later. Don’t push yourself to do half an hour or an hour. Break it up into small pieces or sections.

You can even do exercises when you’re sitting down - stretching exercises, moving your arms and legs around while you’re watching TV. Try doing things standing up instead of sitting. With the iPad I do puzzles, games, crosswords, and patience. You can do these standing up. Go out for walks and look at your neighbourhood. It makes you feel better to be out and about. Make sure you don’t get ‘bumitis’.

Margaret
77 years old

My name is Margaret and after a lifetime of enjoying sport I am a reasonably fit and active 77 year old. Since the middle of March 2020 I have kept myself very busy gardening, aqua aerobics, yoga, walking and Tai Chi.

Unlike many grandparents, I see quite a lot of my 6 year old grandson. Some weekdays I supervise his school lessons, which can be quite challenging mentally. Thank heavens he's not doing Year 12! During breaks we play hand tennis, or go to the park across the road to kick a football. It's amazing how quickly the skill comes back after more than thirty years.

Maintaining fitness is essential to prevent falls and promote cardiovascular health. Inactivity can quickly undermine your strength and balance.

Mike
75 years old

My name is Mike and I am 75 years young. I am semi-retired and operate a small business.

For the past 35 years, apart from continuing to do my own garden pruning and mowing my lawns, I have undertaken some form of exercise. For about 20 years I attended a gym. Unfortunately about 12 years ago I was diagnosed with non-Hodgkin’s lymphoma and undertook 12 rounds of chemo. I did limited exercise during the 4 months of treatment.

After recovering I elected to join a clinical Pilate’s class under the guidance of a physio. I believe this form of structured exercise is more beneficial to me than the gym as the physio tailors each individual’s exercises and ‘resistance’ program to their needs. The physio also ensures that the exercises are done in the correct manner and the program is varied each session. In addition, the physio checks to see if you have developed any ‘niggles’ since your last visit. I believe this style of exercise has improved my core strength, balance and flexibility.

In addition to my weekly 45-minute clinical Pilates class, I walk with my wife about 4 times a week for about 45 minutes. We usually walk in a park during the week, but on the weekends we walk around other local attractions or the beach for a change in scenery. Of course, a treat often forms part of the walk!

I am also in a walking group that walks the local shopping centre mall three days a week before the shops are open. This walk is supervised by an instructor from the local Council-operated gym. At the end of the walk, which is at your own pace, you can elect to join the instructor for some stretching and balance exercises. The benefits of this program, which is all free, is that it is an all-weather walk with retired men and women who wish to have a reasonable level of fitness. Of course there is a social aspect and we generally all have a coffee, chat and laugh after the walk.

Michelle
62 years old

My name is Michelle, age 62. My husband and I do sports and exercises regularly to keep fit. We go to the gym once or twice a week. I used to attend 1-2 body pump classes a week, but since sustaining a hamstring injury I now use the treadmill, cycle and rowing machines, and do some light weights or floor exercises. Once a week (except for rainy days) I also do a 4km walk from home to attend an osteoporosis-specific gym to build strength and bone density.

We also love trail walks and do this about once a month. I enjoy gardening and do this multiple times each week. While watching TV, I often do Pilates and theraband exercises to avoid sitting too long.

For years, my husband and I also did weekly social tennis until my husband had some injuries. We now play tennis occasionally with our daughter and son-in-law.

Growing up, I never used to do sports or exercise. Having a husband who is sporty has helped me find a love in sports and keeps me accountable to being active. I find doing sports and exercise with others helps keep me disciplined and motivated.

Margaret
82 years old

My name is Margaret and I aim to do about 13,000 or 14,000 steps, seven days a week. When I can't make it to my Tai Chi classes or the pool, I try and do a minimum for 20,000 steps. Many of us in the Village go for walks during the day and we stop and chat to others.

In winter time I put on 2-3 extra kilos and lose it in summer. This past summer I did not lose the extra kilos but since walking every day, I am back to my summer weight. If I can't get to my exercise classes, I do the exercises while watching the news at night.

Advice to others: exercise and walk if you are able, but always listen to your body. After I had been on the go for 4 hours this morning I went onto my bed and had a read for about 20 minutes and then I was fine again.

God bless you all and stay safe and well.

Jacqui
68 years old

My name is Jacqui. I am 68 years old. I have exercised on a regular basis most of my life. I run 4 days a week and go to the gym 3 days a week. I also walk as often as I can - walking to the shops, the beach, etc.

Being a member of a running group and gym makes keeping fit socially enjoyable and also makes it easy to follow a regular exercise routine.

Sometimes I do home exercises using a mat and dumbbells, and online classes if I can't go to my running group or gym.

I am spending a lot of time indoors, like a lot of people my age, and my outings are limited to shopping once a week and daily visits to my elderly mother who lives on her own. Exercising is therefore essential for my physical, and more importantly, my mental well-being.

Terry
94 years old

I’m exercising a lot more because I’ve got a lot more time. I take U3A exercise classes, play golf, ride my bike, and go for walks with my Probus walking group. If I do my walks alone, I start about 7:30 or 8 in the morning. I do about 4km. I have a banana before I leave then brekkie after. This month I haven’t done less than 10,000 steps a day. I’ve lost a bit of weight…I can’t believe it!

I like to see people. I like to see them moving. I walk around and see local people. It’s surprising – everyone says g’day or gives a little wave. I usually talk to their dogs rather than the people Hello doggy, you’re doing well. You’re pulling your mother along.

I do floor exercises too. The back of my legs were sore. I saw my doctor – she takes a real interest in me. She sent me to an exercise physiologist and he gave me the floor exercises. They’re very good. I do all of this pretty near every day now I’ve got more time. I like doing exercises. I like being healthy. You get used to doing them and it becomes a habit. You get cross with yourself when you don’t do them.

My family bought me a pedometer. You clip it in your pocket. It’s like a carrot. A donkey with a carrot. You don’t like to let it down. That little incentive – when you start to see the numbers go up…once you get them up, you don’t go back. 10,000 steps in a day is quite difficult sometimes but I have more time to do it now.

Advice to others: Move your body, but don’t do anything to excess. Do it so there’s just a little bit of stress on your body. If people go mad with it they give it away because it’s too hard. Do it every day. That’s the key. Then it becomes a real habit.

You don’t have to go and get weights…you can use a packet of rice or lentils…put them in a sock and use this as a weight. If the bag bursts it doesn’t go everywhere! Start with ½ kg, not enough to hurt, but a little bit of effort. You can sit at the table. Bend and straighten your arms. As you get stronger you can use another packet of lentils.

Be inspired

Lesley 83 years old

Lesley
83 years old