- Move more – Doing any physical activity is better than doing none. If you currently do no physical activity, start with small steps and gradually build up
- Move often – Be active on most, preferably all, days every week
- Accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both each week.
- Moderate activities make you gently huff and puff and include brisk walking, bike riding, skateboarding, dancing and household chores.
- Vigorous activities increase the heart rate and make you really huff and puff. They include games with lots of running, swimming, jogging or training for sport
- Do muscle strengthening activities on at least 2 days each week. This includes body weight exercises like sit ups, squats and push ups.
- Check out these beginner, intermediate and advanced workouts that are designed to help you get stronger in the comfort of your own home - no special gym equipment required!
- Minimise the amount of time spent sitting. This includes reducing screen time for children and adults.
- Break up long periods of sitting as often as possible. Try these mini-workouts to break up long periods of sitting.
Parkrun offers free, weekly, 5km timed runs in parks around the world. They are open to everyone, free, and are safe and easy to take part in. You can even walk if you want! Most runs are at 7am on a Saturday morning. Parkrun operates in Yamba, Grafton, Lismore and Kingscliff and over the border at Kirra.
Heart foundation has free walking groups across Australia. Walking for an average of 30 minutes a day can lower the risk of heart disease, stroke, and diabetes by 30 to 40 per cent.
National Parks NSW: There is no better place to camp, hike, walk, ride or run than one of our beautiful national parks.
A historic walk is a great way to learn about your area whilst getting some exercise. Maps are available to a series of walks in Murwillumbah and Tweed Heads.
Northern NSW is home to some outstanding mountain bike riding and active mountain bike clubs. Find a trail near you.
Many local councils provide maps of their cycle paths, including:
‘A handbook for bicycle rider’ is a useful guide to riding safely on NSW roads.
Outdoor Gyms
Many councils provide outdoor gym equipment for residents and holiday makers to use, free of charge. You can use these spaces as your own health and fitness centre.
Check out the map below to find an outdoor gym near you.
Philip Street Reserve, Philip Street, Pottsville, New South Wales, Australia
Arkinstall Park, Cunningham Street, Tweed Heads, New South Wales, Australia
Banora Point Community Centre Park, Banora Point, Woodlands Drive, Banora Point, New South Wales, Australia
Recreation Ground, Florence Street, Tweed Heads, New South Wales
Knox Park, Murwillumbah, New South Wales, Australia
Richmond Terrace, Coraki, New South Wales, Australia
Cnr Centre and Light Street, Casino, New South Wales, Australia 2470
Kenguru outdoor gym equipment, near to South Golden Beach Community Centre
Three exercise stations along Marine Parade
Three exercise stations: Sit up bar, leg raises/pull ups bar, leg press, body pulls/push ups bar, chest press, aerobic cycle and pull downs
Stepper, rowing machine, ab-hip swinger, ezy rider, shoulder press/lat pull down, butterfly press and cross trainer
Three sit up boards spread around the vicinity of Beech St, Park St and Ocean Drive
Leg press, pull downs, chest press, sit-up bench, push up bar, step ups, body dips, multi bars (chin ups)
Station 1- Exercise bike, rowing machine - Station 2- warming up spot markers x2 (knee chest, body extension), PS espalier double (senior metal) aka climbing frame, PS Haies (senior) aka hurdles, balance beam (senior and junior), grab bar set (dips/push ups), fixed bar (chin ups)
Lat pull down (for wheelchair and standing), chest press, upper and lower body warm up, arm push, arm swing, arm extension
3 exercise stations spread along Ford Park
Stretch station x 2, body twist x 2, sit up bench, elliptical trainer, aerobic cycle x 2, pull downs, chest press, leg press and body pulls/push ups bar
Five exercise stations along walking track/trail from Captain Cook car park to Wategos beach
Sit up bench and chin up bars