Live Well

Live Well

Living well is not only about good nutrition - it's a way of life. Making even small changes to the way you eat, how you move and your outlook on life can have big benefits. 


Regular physical activity is an important part of a healthy lifestyle. However, if you have not undertaken any exercise in a while, or you have a medical condition, you are strongly advised to talk with your doctor prior to starting a new routine.


Australian Physical Activity Guidelines

5 to 18 years

Duration: 60 minutes +

Intensity: Moderate to vigorous

Frequency: Every day

Notes: Plus less than 2 hours of recreational use of electronic media



Duration: 30 minutes +

Intensity: Moderate (at least)

Frequency: Most days (preferably all)


Older people  

Duration: 30 minutes +

Intensity: Moderate (at least)

Frequency: Most days (preferably all)

Notes: Incorporating strength, fitness, balance and flexibility


Pump it up

While we know that walking and cycling are good for us, we often think weights training is exercise for body builders.


However, weights (or resistance) training is an important part of any exercise program and can be adapted to suit every age and ability. Building your strength through resistance training can boost your energy levels and help protect you from injury.

Best of all, the more lean muscle we have, the higher our metabolism. This means that we burn more kilojoules without even trying! Sounds good doesn't it?


Diabetes Queensland's experts have put together a no-fuss, strength training program that will help to build muscle and your strength. Run through the program two to three times per week remembering to warm up and cool down before and after. As your strength and fitness improves you might like to add small hand weights to increase the resistance. See the pink resources box to download your copy.


Stretch it out 

Stretching is an important part of any physical activity program. It helps flexibility and will also help you avoid sore muscles.


Diabetes Queensland's experts have put together a no-fuss, stretching training program that will help to increase your flexibility. Run through the program two to three times per week. Hold each stretch for about 20 to 30 seconds - you should feel a slight stretch. Stop immediately if you feel pain. See the pink resources box to download your copy.


Ageing with vitality

Being more active often conjures up images of gym memberships, long-distance runs and aerobics in a leotard, yet this need not be the case.


Regardless of health and physical abilities, older adults can really benefit by staying active. It is worth exploring the type of exercise that suits you best. Could it be aqua aerobics, dancing or even doing circuits around your local shopping centre? Perhaps you like bush walking or gardening? Even doing some simple weights in your chair while watching television will help. 


Exercise can

  • help you manage your blood glucose levels 
  • assist in maintaining your ideal weight
  • enhance your quality of life


Your local council will have information on a great range of free or low cost activities for residents 50 years and over. 


Queensland Health also has a great resource book available online or by post, 'Ageing with vitality: Your everyday guide to healthy active living and workbook'.  You can get your free copy by emailing 


Strong culture, healthy lives 


Playing traditional games is an opportunity to develop new skills and experience Aboriginal and Torres Strait Islander culture. It is also a great way to spend time with family and friends and maintain community values and traditional practices. Ask Elders, aunties, uncles, friends, teachers, mum or dad if they remember or know any traditional games. †


The Australian Sports Commission has a full list of traditional games available for you to download. To visit the Australian Sports Commission, click here


† Material courtesy of Queensland Health