Exercise and health conditions
Being active is still important, even if you have a health condition. Some exercises might need to be changed to keep things safe and comfortable for you.
We've put together a list of helpful exercise resources made especially for people with different health conditions. Just click on the buttons to find information that matches your needs. If you're using a mobile or tablet, click on the topic you want and then scroll down for the information.
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​Before you start exercising, it is important seek professional advice from your doctor, physiotherapist, or other health professional with expertise in exercise prescription. Ask them about how your health condition, and any medications you may be taking, may impact your physical activity.
Arthritis and osteoarthritis
Arthritis Australia
Information about physical activity and exercise for people living with arthritis. You may also find their booklet Taking control of your osteoarthritis useful.
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My Joint Yoga
A 3-month yoga program specifically designed for people with hip or knee osteoarthritis.
My Knee Exercise
A 6-month program to help people with knee pain and knee osteoarthritis manage their symptoms.
Diabetes
Information about exercising for people living with diabetes including how much exercise you should do, benefits of exercise, and how to exercise safely with diabetes.
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Information about the benefits of exercise, precautions to take before exercising, and things to monitor for people living with diabetes.
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National Diabetes Services Scheme (NDSS)
Information about the benefits of exercise, getting started, and lists of supports and exercise programs for people living with diabetes.
Heart conditions
Information about benefits of physical activity, how much you need, ideas to get active and how to get started. They also have an article with tips on returning to exercise after a heart attack.
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​Statewide Heart Failure Exercise and Rehabilitation Network, Queensland Health
Booklet on physical activity, exercise and heart failure. It discusses the benefits of exercise, how to get started, tips for staying motivated and some examples of exercises.
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Information about if someone can still exercise with a heart condition.
Lung conditions
Information on the benefits of exercise as well as an exercise pathway and support services for people living with lung conditions.
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Information on the muscles involved in breathing, examples of exercises to improve breathing and support services that can be accessed by people with breathing problems.
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Information on how exercise can help lung conditions.
Mental health
Information about how exercise can improve our mental health and tips on getting started.
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Five things you can do right now to improve your health and wellbeing
Tips from Prof Anne Tiedemann (Institute for Musculoskeletal Health, University of Sydney) as part of the SBS Health and Wellbeing Initiative.
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Factsheet about mindfulness and examples of mindfulness techniques.
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There are a number of services available in Australia that offer phone and online support, including:
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13YARN (for Aboriginal and Torres Strait Islander people)
Multiple sclerosis
MS Active Together: Move more with MS
A YouTube video playlist from the MS Society UK which includes a mix of exercises for people with multiple sclerosis.
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A collection of blog posts about exercise and multiple sclerosis including developing coping strategies for restless legs, tips to exercise when you feel like you can't, and how yoga or Pilates may help manage symptoms.​
Parkinson's disease
Information about Parkinson's disease, including the benefits of exercise for people living with Parkinson's disease.
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Information about physical activity intensity for people living with Parkinson's disease and resources.
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American Parkinson Disease Association
Links and information on ways you can keep active online.
Stroke
Includes factsheets, podcasts and other resources (eg, programs) to help you get active after a stroke.
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Stroke Foundation - i-REBOUND after stroke
Information about eating well, moving more and helpful hints after stroke. Includes some example recipes and workout videos.
Osteoporosis
Examples of exercises for people living with osteoporosis.
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Booklet that includes information on managing osteoporosis through exercise. It includes what exercises you need and how to do them.
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Information about the benefits of exercise for people living with osteoporosis and examples of exercises you can do, and some you should avoid.
COVID-19
Whether you experienced severe, moderate or mild COVID-19 symptoms, your physical activity will have declined whilst unwell. This is normal as the body needs longer periods of rest whilst it is fighting the virus. However, as symptoms begin to resolve, returning to physical activity is important for your general health and wellbeing. If you are wearing a mask, see our Mask up and look down tips to reduce your risk of falls.
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When can I safely return to exercise and physical activity?
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It is advised that you have no symptoms for at least seven days before you return to physical activity.
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If you have a known heart condition, you should check with your GP before returning to physical activity.
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If you had severe symptoms or were hospitalised with COVID-19, your path to returning to physical activity should be more gradual. Follow the individual advice provided by your healthcare team.
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How can I safely return to exercise and physical activity?
The most important thing is to pace yourself. Start by returning to low intensity activities that don’t make your symptoms worse or lead to fatigue. These activities will depend on what you were doing before you got COVID-19, but may include gentle walking, light gardening, or housework. Start for a short period of time (e.g. 10 minutes). For more information refer to the exercise levels on the Safe Exercise at Home website (Level 1 - Foundation, Level 2- Moderate, Level 3 - Advanced). You should begin at least one level below where you were prior to having COVID-19.
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Monitor how you feel during and after activities. If fatigue, pain or shortness of breath worsen during activities you should stop exercising immediately. If symptoms such as fatigue, pain or shortness of breath are worse in the 48 hours following the activity, then you have pushed yourself too hard.
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How can I safely progress my physical activity?
Start by gradually increasing the duration of light intensity activities to periods of 30 minutes. Stick to light intensity exercise for at least a week before you consider progressing to more difficult activities. You should only exercise if you feel completely recovered from physical activity on the previous day. You can use the exercise levels on the Safe Exercises at Home website to guide you when increasing your physical activity (Level 1 - Foundation, Level 2- Moderate, Level 3 - Advanced).
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When should I stop exercising?
If your symptoms worsen during the activity or you experience new symptoms, then you should stop immediately. Seek medical advice if symptoms are concerning and don’t improve with rest.
When should I see a health professional?
Seek medical advice immediately if you experience chest pain, racing heart, dizziness, breathlessness, confusion, difficulty speaking or understanding speech, weakness in the face, arms or legs. These are signs that something more serious may be going on. You should also see a health professional if you have difficulty returning to your usual activities.
What if I am having trouble getting motivated or I am anxious about returning to my usual physical activities?
This is not uncommon after an illness. Talk to your GP or a health professional. You can also find some tips to help you stay motivated here.
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What is Long COVID?
For some people it can take several weeks for COVID-19 symptoms to resolve. Long COVID is when symptoms continue for 12 weeks or more following infection. Common symptoms of Long COVID include fatigue, cognitive dysfunction (or trouble thinking), and shortness of breath. If you think you have Long COVID then you should seek medical advice.
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What does Long COVID mean for my return to physical activity?
If you have Long COVID, your return to physical activity will be more gradual. You will also need to progress your physical activity more slowly. This will mean spending more time exercising at a low intensity.
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Remember: if you are concerned about ongoing symptoms or finding it difficult to return to normal daily activities, then it is important to seek medical advice.
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References
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Salman, D., Vishnubala, D., Le Feuvre, P., Beaney, T., Korgaonkar, J., Majeed, A., & McGregor, A. H. (2021). Returning to physical activity after covid-19. Bmj, 372, m4721. DOI: 10.1136/bmj.m4721
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Thomas, P., Baldwin, C., Beach, L., Bissett, B., Boden, I., Cruz, S. M., Gosselink, R., Granger, C. L., Hodgson, C., Holland, A. E., Jones, A. Y., Kho, M. E., van der Lee, L., Moses, R., Ntoumenopoulos, G., Parry, S. M., & Patman, S. (2022). Physiotherapy management for COVID-19 in the acute hospital setting and beyond: an update to clinical practice recommendations. J Physiother, 68(1), 8-25. DOI: 10.1016/j.jphys.2021.12.012
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World Physiotherapy. (2021). World Physiotherapy Response to COVID-19 Briefing Paper 9. Safe rehabilitation approaches for people living with Long COVID: physical activity and exercise.
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Elliott N, Martin R, Heron N, Elliott J, Grimstead D, Biswas A. Infographic. Graduated return to play guidance following COVID-19 infection. Br J Sports Med. 2020;54(19):1174-1175. DOI: 10.1136/bjsports-2020-102637
This guidance was developed to guide athletes return to play, however the principles can be applied to safely guide other groups to return to usual physical activities.