Health Promotion

Central Coast Local Health District NSW

Healthy Weight

Go4Fun

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Welcome to the Central Coast Go4Fun Programs

Go4Fun is a FREE and fun program to assist your children and family with healthy eating tips and increasing overall physical activity and fitness.

All programs are run once a week for ten weeks each school term.

Each child receives a Go4Fun welcome pack, and at the end of the program you’ll receive a report showing all the great changes your child has made to their health.

Register here today to see the benefits for your child and family.

Find out more about Go4fun here.

Call 1800 780 900 to register for a program today.

Go4Fun Locations 

– Term 2

 

School Term Dates 

2022

 
     1.     28 January – 8 April 
     2.     26 April – 1 July 
     3.    18 July – 23 September 
     4.    10 October – 20 December 
  

There are now three versions of the program:

  • Standard Go4Fun®
  • Aboriginal Go4Fun®
  • Go4Fun Online

 

Go4Fun Online

Go4Fun Online is a free 10 week program for families with a child/children between 7-13 years old who are above a healthy weight. Parents and children view weekly online sessions (at a time convenient to the family), receive weekly phone support from a Go4Fun coach and participate in lots of fun activities.

Program resources are also mailed to families throughout the program including some great freebies for the kids to encourage active play.

Register here for Go4Fun online today.

Aboriginal Go4Fun

Aboriginal Go4Fun is a culturally adapted version for Aboriginal families. The program was developed in partnership with Aboriginal communities and delivered by local Aboriginal organisations together with NSW Health. The program encourages the whole community to join in.

It’s important that a parent or carer comes to every session, so your family can make the most of the program. If parents or carers can’t attend, grandparents, aunties, uncles and adult siblings are also welcome.

Register here for Aboriginal Go4Fun today.

 

Say No to Vaping

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The use of e-cigarettes among young people is becoming a growing concern on the Central Coast and indeed across all of Australia. That’s why we’ve launched our Say No to Vaping campaign. The campaign aims to raise awareness of the health risks young people are exposing themselves to by using electronic cigarettes (e-cigarettes).

E-cigarettes are not only addictive, but also contain or produce harmful chemicals and toxins that can cause some of the same serious health problems as smoking tobacco. The nicotine found in them is highly addictive and can affect brain development in teens, impacting their learning, concentration and mood, causing anxiety and depression. Despite this, data on teenage vaping in Australia in 2017 indicated one in five students aged 16 to 17 had used an e-cigarette, while nearly one in 10 students aged 12 to 15 had used one. Our work with schools and community groups across the Central Coast tells us that this is a growing concern for them.

Say No to Vaping aims to debunk some of the myths around vaping and empower teens to make informed decisions about whether they should vape. We have produced a number of materials you can use, including animations, social media tiles and printable posters, as well as FAQs and mythbusters. You can download the resources below.

Read the launch media release here.

Say no to addiction, say no to anxiety and depression, say no to being exploited, and say no to the serious health risks. Say No to Vaping.

Downloadable resources
Mythbusters
FAQs



Downloadable resources


Say No to Vaping infographic preview


 


 


Infographic social tile | poster




Health risks social tile | poster | animation


Addiction social tile | poster | animation


Anxiety and depression social tile | poster | animation


Smoking social tile | poster | animation


Pollution social tile | poster | animation


Exploitation social tile | poster




Mythbusters


MYTH: Vaping is not bad for your health. 


FACT: Despite their appealing flavours, many e-cigarettes contain or produce chemicals and toxins such as formaldehyde and heavy metals that can cause DNA damage, serious lung damage and cancer. They also contain other chemicals not found in tobacco smoke, and it is not yet known what effects these will have on your health in the long-term – so why take the risk?


What’s more, they can cause physical harm too; there are now thousands of cases of people being injured by faulty e-cigarette batteries exploding.


MYTH: You can’t get addicted to vaping like you can to smoking.


FACT: Most e-cigarettes contain nicotine – the same highly-addictive chemical that’s in regular cigarettes. What’s more, because you can buy extra-strength cartridges or increase the e-cigarette’s voltage to get a greater hit, many e-cigarette users get even more nicotine than they would from a tobacco product.


This is not good for you. Nicotine can affect brain development in teens, impacting their learning, concentration and mood, causing anxiety and depression. Putting nicotine into your body also increases your risk of other types of addiction in later life. Emerging evidence suggests non-smokers who vape are three times more likely to take up tobacco smoking than those who do not vape.


MYTH: E-cigarettes contain less nicotine than regular cigarettes.


FACT: Depending on the size and type of e-cigarette, they can contain as much nicotine as up to three entire packs of cigarettes!


MYTH: Using a STIG or Cuvie is not as bad for you as using traditional e-cigarettes.


FACT: Using a STIG or Cuvie to vape is just as bad for you as using any other size or shape e-cigarette.


MYTH: Vaping will help you stop smoking.


FACT: There is not enough evidence to prove e-cigarettes are effective at helping smokers quit. That is why they are not an approved product for helping people to quit. Worse, studies have shown high school students who start using e-cigarettes are much more likely to begin smoking regular cigarettes as well.


If you are trying to quit smoking, nicotine replacement therapy (NRT) is a better choice. If you would like help to quit, call the Quitline on 13 7848, visit the I Can Quit website or talk to your parent or guardian, or a health professional.


MYTH: E-cigarettes are not bad for the environment like regular cigarettes.


FACT: Vapes waste is especially bad for the environment for three reasons.


    

  • Many vape devices, pods and cartridges are made of single-use plastic.
    • 

  • They introduce hazardous and toxic chemicals like nicotine into the environment when used and discarded.
    • 

  • They produce electronic waste as they contain lithium-ion batteries and a heating element.
    • 



MYTH: All vaping is legal.


FACT: In NSW, it is illegal to sell e-cigarettes or e-cigarette accessories to a person under 18 years of age, while it is illegal to sell e-cigarettes containing nicotine to all ages. It is also illegal to use e-cigarettes in places where smoking is illegal, including:


    

  • Within 10 metres of children’s play equipment in outdoor public places
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  • Public swimming pools
    • 

  • Spectator areas at sports grounds or other recreational areas used for organised sporting events
    • 

  • Public transport stops and platforms, including ferry wharves and taxi ranks
    • 

  • Within 4 metres of a pedestrian access point to a public building
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  • Commercial outdoor dining areas
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From October 2021, you will need a doctor’s prescription to access liquid nicotine for use in e-cigarettes.




FAQs


What is vaping? 


Vaping is inhaling a vapour produced by an electronic cigarette (e-cigarette).


E-cigarettes are battery-powered and may look like traditional cigarettes, cigars or pipes, as well as everyday items like pens, highlighters or USB memory sticks. They have cartridges filled with a liquid that typically contains nicotine, flavourings and chemicals. This liquid is heated by the battery, producing a vapour that the user inhales, hence the term “vaping”.


Is vaping safe?


No. Despite their appealing flavours, many e-cigarettes contain or produce chemicals and toxins such as formaldehyde and heavy metals that can cause DNA damage, serious lung damage and cancer. They also contain other chemicals not found in tobacco smoke, and it is not yet known what effects these will have on your health in the long-term – so why take the risk?


What’s more, they can cause physical harm too; there are now thousands of cases of people being injured by faulty e-cigarette batteries exploding.


What’s in an e-cigarette?


Hazardous substances have been found in e-cigarette liquids and in the vapour produced by e-cigarettes, including formaldehyde, acetaldehyde and acrolein, which are known to cause cancer.


The vapour could also be delivering metal particles like chromium, nickel, lead, tin and aluminium into your lungs, and some of these metals are toxic.


I’ve heard the terms STIG and Cuvie. Is this different from an e-cigarette?


No, a STIG or HQD Cuvie refers to vaping using a particular brand of e-cigarette. Both STIGs and Cuvies are shaped like USB sticks and do not look like a traditional e-cigarette. Unlike traditional e-cigarettes that require a battery or charger, many STIGs and Cuvies can be charged by being plugged into a USB drive or any electronic device.


Can I get addicted to vaping?


Yes. Most e-cigarettes contain nicotine – the same highly-addictive chemical that’s in regular cigarettes. In fact, dependent on the size and type of e-cigarette, they can contain as much nicotine as up to three entire packs of cigarettes!


This is not good for you. Nicotine can affect brain development in teens, impacting their learning, concentration and mood, causing anxiety and depression. Putting nicotine into your body also increases your risk of other types of addiction in later life. Emerging evidence suggests non-smokers who vape are three times more likely to take up tobacco smoking than those who do not vape.


Can e-cigarettes help you quit smoking?


When e-cigarettes were first available, it was thought they could be used to help smokers cut down and eventually quit smoking regular cigarettes. Since then, evidence has shown they are not more effective, and that is why they are not an approved product for helping people to quit. Even more concerning, studies have shown high school students who start using e-cigarettes are much more likely to begin smoking regular cigarettes as well.


If you are trying to quit smoking, nicotine replacement therapy (NRT) is a better choice. If you would like help to quit, call the Quitline on 13 7848, visit the I Can Quit website or talk to your parent or guardian, or a health professional.


If they’re not safe, why is vaping legal?


The sale of e-cigarettes containing nicotine is illegal in NSW. It is also illegal to use e-cigarettes in places where smoking is illegal, including:


    

  • Within 10 metres of children’s play equipment in outdoor public places
    • 

  • Public swimming pools
    • 

  • Spectator areas at sports grounds or other recreational areas used for organised sporting events
    • 

  • Public transport stops and platforms, including ferry wharves and taxi ranks
    • 

  • Within 4 metres of a pedestrian access point to a public building
    • 

  • Commercial outdoor dining areas
    • 



Additionally, it is illegal to sell e-cigarettes or e-cigarette accessories to a person under 18 years of age whether the device contains nicotine or not. There is a reason for this: they’re not safe.


Read more about e-cigarettes – the major trends, research and hot topics – on our e-cigarettes page.


Breastfeeding


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2021–2022 World Breastfeeding Week Art Competition.


Calling all artists!


Once again we are offering the breastfeeding art competition to celebrate World Breastfeeding Week 2021 in 2022 and encourage our Central Coast community to take part.


Artworks are due by 10th April 2022.


For more information and to enter, click here.


 


Why breastfeed?


Breastfeeding is important for mother and baby health. Any amount of breast milk offered to your baby is good.


In Australia, it is recommended that infants are exclusively* breastfed until around six months of age when solid foods are introduced, and that breastfeeding is continued until 12 months of age and beyond, for as long as the mother and child desire.1


*Infant receives only breast milk. No other liquids or solids are given, not even water, with the exception of oral rehydration solution, or drops/syrups of vitamins, minerals or medicines.






Breastmilk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Breastmilk provides all the energy and nutrients that infants need for around the first six months of life. From six to 12 months breastmilk continues to provide up to half or more of a child’s nutritional needs and up to one third of a child’s nutritional needs between 12 months and two years.


Breastfed children are less likely to be overweight or obese and less prone to diabetes later in life. Women who breastfeed also have a reduced risk of breast and ovarian cancers.


Need help with breastfeeding?


Breastfeeding is a learned skill, which needs practice. The more you feed your baby, the easier it will get. More information and support is available from the following:


Breastfeeding Education Live – online sessions




Interactive breastfeeding education webinar sessions for expectant parents. Learn and practice how breastfeeding works. Click here for more information


CCLHD breastfeeding support clinics


These breastfeeding support sessions for Central Coast residents are run by child and family health nurses to support, protect and promote breastfeeding. Click here for community health centre locations and times.


Australian Breastfeeding Association (ABA)


Call the Breastfeeding Helpline on 1800 686 268. This helpline is available 24 hours a day, 7 days a week, and staffed by trained, volunteer counsellors.


The ABA website provides a range of resources to support, educate and advocate for a breastfeeding inclusive society. You can hire a breast pump through ABA.


The mum2mum app provides breastfeeding information and support based on your baby or child’s age.


Raising Children Network


An Australian parenting website that provides articles, videos and interactive resources tailored to different ages and stages. Breastfeeding information can be found in the ‘newborn’ and ‘babies’ tabs.


MotherSafe


For women and healthcare providers concerned about exposures during pregnancy and breastfeeding. more information, click here or call 1800 647 848.


Other support for breastfeeding




Five ways family and friends can support a mother to breastfeed


    

  1. Offer encouragement.
    2. 

  2. Help with the baby between feeds, and older children in the family, to allow the mother to rest or nap.
    3. 

  3. Make nutritious meals and snacks to help increase her energy.
    4. 

  4. Help with cleaning and other jobs around the house to decrease these responsibilities.
    5. 

  5. Find breastfeeding friendly meeting places.
    6. 



Dads can sign up to SMS4dads and receive free text messages sent straight to their phone containing tips, information and links to other services to help fathers understand and connect with their baby and support their partner.


Grandparents play an important part in the encouragement and support of breastfeeding. More information for grandparents can be found here.


There are no benefits to starting solid foods before around six months. Starting too early can contribute to a decrease in breast milk production. Starting Family Foods provides current advice on introducing your baby to solid foods.


Support for breastfeeding in public


We are breastfeeding friendlyLook for the ‘We Are Breastfeeding Friendly’ sticker in Central Coast businesses and facilities that are supportive of mothers’ breastfeeding on their premises. There are more than 300 on the Central Coast helping to promote a positive attitude towards breastfeeding in the community.


If you have a business or know of a business that is breastfeeding friendly and would like to participate, contact Nutrition Services, Central Coast Local Health District for free breastfeeding friendly stickers and kit. Call 4320 2251.


References


1National health and Medical Research Council 2012, Infant Feeding Guidelines, Canberra. National Health and Medical Research Council.


Quick Meals for Kooris


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Quick Meals for Kooris is a ‘hands-on’ cooking program, developed to assist Aboriginal people prepare easy, low-cost family meals using available ingredients. Allowing time to cook, eat and share ideas and knowledge is an important part of this program.


 


Check out this short video to find out more about the Quick Meals for Kooris program and how it can be adopted in your organisation. 


“I’ve used the training to show other people how to cook inexpensive meals.”


Lynne Clarke, volunteer, San Remo Neighbourhood Centre.


“What I love about Quick Meals for Kooris is the recipes are simple and easy to make in your home, the ingredients are available in all shops, and honestly, some of the standard ingredients are in your cupboard today, right now.”


Kerry Groves, volunteer, San Remo Neighbourhood Centre


Quick Meals for Kooris is designed to be run by Aboriginal health workers or Aboriginal community members. This versatile program can be adapted to suit participant needs, resources and capacity of leaders. Program ‘leaders’ will not need extensive nutrition knowledge or food preparation skills as the Quick Meals for Kooris – Trainers Manual provides detailed guidance.  Recipes included in the program are in the Quick Meals for Kooris – At Home book. It is intended that all group participants are given a copy of this book. This book is also a stand-alone resource and can be provided to people who do not attend a program.




 



 


*NEW* Quick Meals for Kooris recipe videos


You can watch how to prepare four of the quick, easy and low-cost recipes from the Quick Meals for Kooris at Home book.


Watch the videos below and download the recipes and methods.



Thank you to Mitch Ella, Steve Ella, Tyra McEwen and Jenni McEwen for featuring in the videos.




Tell us what you think of these videos here!




Download the video recipes below:




Family Mince





Chicken Pasta





Vegetable Slice





Fruit Crumble




For more information, hard copy resources or support with nutrition training contact Lesley Marshall on (02) 4320 3691 or email [email protected].


School Gardens


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Having a garden can help your school to promote environmental and sustainable learning as well as encourage healthy eating and physical activity. It is a fun way to learn outside and provides students with a hands-on opportunity to prepare, eat and share the food they have grown.


Participation in a school garden program has been shown to help improve knowledge and confidence in relation to growing, preparing, cooking and eating a diverse range of fresh foods among Australian children.1


Can my school have a kitchen garden?


Any school can have some sort of garden or kitchen, regardless of their site, size, resources, gardening experience or classroom space.

How to start a kitchen garden




Kitchen gardening for sustainability




 
Patch to Plate is a free recipe book developed by the Central Coast Health Promotion Service that includes healthy and simple recipes that local teachers have made with their students using fresh ingredients from their own school gardens. Check out and download below to try these tasty recipes at school or at home.


You can also watch and share how to prepare four of our delicious recipes from the Patch to Plate book in the videos below!


Watch the videos below and download the recipes and methods.
Tell us what you think of these videos here!






Beetroot Hummus 



Rice Paper Rolls 



Fritters 



Gozleme 


Central Coast School Garden Interest Group


The Central Coast School Garden Interest Group (CCSGIG) aims to share ideas and connect Central Coast schools with an interest in school gardens and cooking. Healthy eating, encouraging physical activity and providing an interest for students rather than using small screen technology underpins the group’s philosophy.


The group meets twice each year, with a different school hosting the meeting and sharing its experiences. This year, we are considering new ways to connect as a group – if you have any suggestions, get in touch!


Join the School Garden Interest Group for information on workshops, events and new resources.




You can also join our Facebook group.


 




If you have a question contact Nina Kingon at 4320 9715 or [email protected] or for updates from the Central Coast School Garden Interest Group join the mailing list here.


References


1Stephanie Alexander Kitchen Garden Foundation www.kitchengardenfoundation.org.au


Refresh


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Welcome to Refresh




Welcome to Refresh. Here you’ll find a collection of our resources, as well as information and advice on a number of topics, from exercising at home, to cooking healthy meals, mental health support, activities and games.


Please continue to check this page for further updates. New updates are marked *NEW* so you can quickly spot them. You can also subscribe to our Refresh newsletter to stay updated on new resources and programs from the Central Coast Health Promotion team.


We’re now also on Facebook. Give us a like and a follow to receive the very latest from our service.


Last updated: 20 May 2022


Activities and Games

Exercise

Healthy Eating

Older Adults

Alcohol Reduction

Quit Smoking


Activities and Games


Looking for games and activities to keep the kids occupied? Fear not, we’ve got you covered with a number of resources and programs to help keep you and your family both active and entertained.


*NEW* Go4Fun


Our Go4Fun face-to-face programs return in term 3. Go4Fun is a free 10-week program for children aged 7 to 13 who are above a healthy weight to enjoy along with their families. Run by trained health and community professionals, it’s a fun way to build self-esteem and learn about eating well, staying active and living a healthy life.


Programs start at the beginning of the school term and will take place at:


    

  • Niagara Park Stadium, every Tuesday 4–6pm
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  • PCYC Bateau Bay, every Wednesday 4–6pm
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Places are limited, so visit the Go4Fun website to find out more and register. And don’t forget, you can also sign up to Go4Fun Online to enjoy weekly online activity sessions and phone coaching.


*NEW* 5 Lands Walk


The 5 Lands Walk will return for the first time in three years on Saturday 25 June. Proudly supported by CCLHD, the 5 Lands Walk is a free day-long festival that takes place along 10 kilometres of breathtaking coastline. The walk passes through the five traditional lands of the Darkinjung people, with different cultural experiences, entertainment and activities offered at MacMasters Beach, Copacabana, Avoca Beach, North Avoca and Terrigal.


After COVID enforced its cancellation for the past two years, the event will return with a weekend of celebrations, kicking off with the opening ceremony at 5pm on Friday 24 June at Avoca Beach. This year’s opening ceremony will see a performance from the Ephemera Choir and Ensemble, plus First Nations and multicultural performers, as well as the opening night of the Connections and Ephemera art exhibition.


Saturday’s main event will feature Art in the Open, where 30 selected artists, from local to interstate, of all genres – painters, printmakers, photographers, sculptors, ceramicists, and more – spread out over the 5 lands, to create works outdoors all day, whatever the conditions. The weekend will be rounded off with more family friendly activities on the Sunday including live music and beachside markets.


Visit the 5 Lands Walks website for more event details, including the free shuttle bus on offer, and to register.


Family ACTIVation


Family ACTIVation is a fun-packed resource to help parents and carers of 5–12-year-olds get active with their children. It’s full of quick and easy games to play at home, in the park, or wherever. Games that reinforce the fundamental movement skills like throwing, catching, hopping and skipping… the same movement skills being learnt at school. As well as the original PDF resource, we’ve also created a series of videos of some of our favourite Family ACTIVation games. Watch the video playlist below. You can also download the resource pack with all our Family ACTIVation games included here.



Get Active Today


Our Get Active Today tool is designed to help parents encourages children between the ages of four to eight to become more physically active.  By boosting skill development through play, Get Active Today has been cleverly designed using simple games and activities to support the growth of your child’s fundamental movement skills in a fun, safe and creative environment.


Animated stories


We’ve brought two of our popular children’s books written by Central Coast author Angela Barrett to life through animated storytelling. 


The Magic Lunchbox is a captivating, fun story about packing a healthy lunchbox for school, specifically targeting children in their transition to ‘big’ school.  Visit our Magic Lunchbox page to download the book and resources including pre- and primary school teacher resources and healthy food activity cards. 


Jack’s FUNtastic Day is a story about a boy named Jack who leaves his screen behind for a day to embark on an adventure.  Visit our Jack’s FUNtastic Day page to download a copy of the book and other resources such as activity cards and teaching materials for early childhood and primary school educators to promote active play to children aged 3–6 years old.



The Sports Hub


Looking for a sport or activity on the Central Coast to help you get active? Then check out the launched Sports Hub. It’s a comprehensive local online directory that enables you to search for sports and recreation activities by location and interest, and filter by categories such as age group suitability, activities that are accessible and inclusive and providers that accept Active Kids Vouchers. The Hub has been developed in partnership by Sport Central Coast, the Office of Sport and Central Coast Council as part of their Activate Central Coast initiative to encourage community participation in sport and active recreation.  The directory already features more than 100 local sports and active recreation providers covering a wide range of activities, so check it out and find an activity for you.


Y Space


YMCA NSW has just launched Y Space Online, a digital directory for everything youth on the Central Coast. You can check out local opportunities and events, find your nearest education, employment and training organisation, resources and referral pathways, sporting and volunteering opportunities. It also features Your Space – a space to showcase talent, tips, ideas and inspiration. The site features more than 400 services on the Central Coast for young people, so check it out and find a service, opportunity or activity for you.


Kids Health’s play ideas for children


Kids Health has compiled a helpful page with a number of play ideas for children, including indoor and outdoor games and educational and sensory activities.


Reducing screen time


Reducing screen time can be a challenge. Watch this video full of handy tips to help your family sit less and move more. Check out NSW Health’s screen time page for more guidance and tips.


Exercise


Exercise is important for both our physical health and mental health. Here are some great ways to exercise, covering all ages and abilities, to ensure we give our body and mind the work out it needs.


    

  • Exercise Right has a number of home workout videos organised by strength and fitness, stretching and mobility, active ageing, pregnancy and kids.
    • 

  • NSW Health’s Healthy Eating Active Living website has some simple exercises to do from home or outdoors. You can view and download a range of workouts, from beginner, low-intensity and high-intensity workouts.
    • 

  • The NSW Institute of Sport has put together a High Performance at Home page containing a selection of videos by some of Australia’s top athletes to help us exercise at home, including improving your running technique and full body 30-minute workouts. Check out its 15-minute full body workout for beginners or daily flexibility routine for working from home.
    • 

  • The Department of Education School Sport Unit and The Arts Unit have produced a range of videos called [email protected] to teach kids a range of fundamental and sport-specific skills using items found at home in their living rooms, in a fun and engaging way. Watch the video on overarm throwing, aimed at children ages 3–6, and check out the rest of the episodes here.
    • 








Healthy Eating


Cooking is a great way to bring the family together. But if you need help on how to make your meals both tasty and healthy, don’t worry, we’ve listed a number of resources with helpful recipes and advice to ensure you eat healthily at home.


Make Their Meals Count




Make Their Meals Count helps parents and carers prepare healthy meals for children aged 4–8 years. The recipes are basic everyday meals that are easy to make, with ingredients that are inexpensive and readily available. As well as the original pictorial resource, we’ve also created a series of videos demonstrating how to cook and prepare some of the delicious recipes. You can download the pictorial resource with recipes here, and check out the playlist of our Make Their Meals count videos below.



Patch to Plate


Patch to Plate is a recipe book boasting a collection of tasty and healthy recipes from primary schools on the Central Coast, curated by our Central Coast School Garden Interest Group. You download the full recipe book as well as watch a series of videos showing how to prepare and cook some of the meals – check out the playlist below.  Check out the playlist featuring some selected recipes from the recipe book below.



Vege Adventure


Vege Adventure and try and eat a rainbow of different fruit and vegetables over the week. Designed to promote fruit and vegetables as part of the Crunch&Sip® break at primary school, Vege Adventure challenges kids to try and eat a rainbow of different fruit and vegetables over the course of a week. You can download fillable Vege Adventure cards to track your progress. The aim is to encourage everyone to try different fresh fruit and vegetables by eating a variety of colours over the week. Click on the image below to visit the Vege Adventure page on our website and see if your family can eat the rainbow!




Healthy Eating Active Living


Changing your routine and getting the whole family on board can seem like a challenge. But there are small steps you can take that will have a big impact on you and your family’s health and wellbeing. NSW Health’s Healthy Eating Active Living website is full of great resources, tips and helpful information on how you can live a healthy lifestyle. Check out its ‘Getting started’ page for some simple changes that could become part of your day-to-day routine. It also has some tips for healthy eating during COVID-19 and some healthy recipes to try. And if you’ve ever wondered just how healthy your lifestyle is, you can also take the healthy habits quiz. The quiz will identify where you might be able to make changes to lead a healthier lifestyle, as well as signpost you to any further help and support that’s out there. Click the image below to take the quiz.






Quick Meals for Kooris


Quick Meals for Kooris is a program that supports Aboriginal people to prepare easy, low-cost family meals using available ingredients. But the recipes can be made and enjoyed by anyone! We’ve turned some of the recipes from the Quick Meals for Kooris home cookbook into videos demonstrating how to prepare and cook the meals. Watch the playlist below.




Thirsty? Choose Water!


Our Thirsty? Choose Water! website that has loads of great resources and tips to help you and your family drink more water. Download factsheets, check out mythbusters, use our sugary drink calculator and download our awesome game Aqua Sprint, available for free on the Apple and Google Play app stores. Click on the image below, which features our Thirsty waterdrop character, to visit the site, and don’t forget to follow us Thirsty on Instagram.




Get Healthy Information and Coaching Service


Want to help improve your diet and stay active? NSW Health’s Get Healthy program is a free telephone-based information and coaching service that sets personalised healthy lifestyle goals on healthy eating, becoming more activity, achieving a healthy weight, reducing alcohol intake and achieving healthy weight gain in pregnancy. Watch the video below for more information.


Healthy lunchbox builders


Check out Cancer Council NSW’s Healthy Lunchbox page where you can use its healthy lunchbox builder and find some healthy recipes, ideas and inspiration.


Healthy eating at home







No Money No Time


Nutrition and dietetics experts at the University of Newcastle have launched the website No Money No Time. It aims to improve the eating habits of young Australians and includes quick, cheap, easy and healthy recipes. You can even take its Healthy Eating Quiz and get a personalised report on your eating habits along with recipe suggestions and ideas based on the information you provide.


Older Adults


There are a number of tailored resources for older adults that can help them stay active, healthy, connected and safe at home.


Active and Healthy


    

  • If you’re 60 or older, or Aboriginal or Torres Strait Islander and 45 or over, you can get Healthy and Active for Life thanks to a FREE 10-week online program from NSW Health. You will receive beginner-level exercise videos to do at your own pace, healthy eating and lifestyle tips, as well as telephone support from a trained coach at a time that suits you. And all from the comfort of your own home. All you need is a computer or tablet device to get started! Programs run every quarter, but places are limited – so book now to avoid missing out. To register or for more information, visit the website or call Health Promotion on 4320 9700.
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  • *NEW* Stepping On is a free, exciting and friendly community-based falls prevention program for anyone aged 65. It is designed to build knowledge, strength and confidence to prevent falls and stay active and independent. It combines gentle strength and balance exercises with educational sessions. Programs run for seven weeks and will be taking place on the Coast at the following locations: 7-week program that combines gentle strength and balance exercises with educational sessions. Programs are taking place at the following locations:
    • 





    

  • 

      

    • Long Khanh Retirement Village, Toukley. Fridays 10am–12pm, starting from 20 May
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    • Oak Treet Retirement Village, Kanwal. Fridays from 10am–12pm, starting from 3 June
      • 

    

    • 



Call Nadia Williams on (02) 9808 9685 or email [email protected] for more information and to register.




    

  • NSW Government has produced factsheets to support seniors in staying healthy and staying connected at home that include some handy and practical tips.
    • 

  • Over 70? Do the 7! Click the thumbnail below to download and print a poster with advice on how to stay COVID safe.
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  • Our nutrition booklet for older adults and their carers, Eating Well, includes heaps of advice from nutritionists to help you eat the foods you need to maintain weight, muscle strength, bone strength and independence.
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  • NSW Health’s Active and Healthy at Home booklet includes practical tips and information for older adults to stay active, healthy, and connected at home, and includes available services for the elderly. You may also wish to download and print this Active and Healthy at Home flyer, which has some handy tips you can keep close by.
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  • Developed by physiotherapists across Australia, Safe Exercise at Home is a simple-to-navigate website with helpful information and exercises.
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  • The Exercise at Home section on NSW Health’s Active and Healthy website has heaps of simple exercises to improve balance and strength, along with images and videos to demonstrate.
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  • COTA (Council on the Ageing) NSW, Arthritis NSW, Diabetes NSW and ACT and the National Heart Foundation have joined forces to launch a new campaign called Stay Strong to Keep Moving. The campaign aims to provide simple ways to be more active and is particularly geared at older adults to help them improve strength and balance in order to maintain muscle mass and remain independent. You can download a campaign brochure with simple exercises to do now.
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  • The Arthritis NSW Strength and Balance Program is designed to help people living with arthritis and other musculoskeletal complaints. It’s a social program developed to support healthy joint function, build strength, manage pain and maintain and improve mobility and support healthy balance. Find out more, including how you can enroll in classes, here.
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  • Beat It is an eight-week online physical activity and lifestyle program from Diabetes NSW. It includes moderate-intensity aerobic, strength and balance-based exercises, as well as education sessions on healthier living. Suitable for all levels of fitness. To sign up for the program and other Diabetes NSW webinars, visit its website.
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Falls Prevention resources


While we spend much more time at home than usual, home safety awareness, such as avoiding fall risks and hazards, becomes even more important. The following resources contain advice and information on how you can stay safe in the home, along with some fun games too.


Falls information and advice



Falls-related activities for the brain



Alcohol Reduction


There are a number of health impacts caused by drinking too much alcohol, which you can read more about in the Alcohol section of this website. Here are some helpful resources to support you in drinking less, including mental health support.


    

  • Changing your drinking habits is easier with someone in your corner. Did you know you can get support over the phone from your own FREE health coach through NSW Health’s Get Healthy Service? Coaches are friendly and trained to help you change your drinking habits. They will give you practical tools and support you, without judgement, helping you to set achievable goals, make a plan (starting with small steps), and overcome barriers that stand in your way. They will work as a team with you and celebrate your successes with you. To sign up, call 1300 806 258 or click on the image below and complete the simple online form. And if you want to find out more about the dedicated service for pregnant women, click here.
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  • Want to know more about how alcohol impacts your health? Check out Get Healthy at Work’s Alcohol and your Health factsheet. It includes tips on low-risk drinking, information for women pregnant or breastfeeding, advice for men, as well as a number of support and treatment services.
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  • NSW Health has produced a handy document with tips to reduce your alcohol consumption while working from home. There’s also a version for employers too.
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  • Check out this page on Your Room – a joint initiative by NSW Health and St Vincent’s Alcohol and Drug Information Service – which has information, advice, a risk assessment tool and helplines to support you.
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  • The Alcohol and Drug Foundation has a Coping with Coronavirus page that contains a range of helpful links with advice on a number of topics, from relapse and withdrawal, to resources and support services.
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  • FARE (the Foundation for Alcohol Research and Education) has created an online resource with tips, strategies and information on how to limit alcohol use, and groups you can turn to if you need support.
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  • With endorsement and funding from the Australian Government Department of Health, FARE has also launched Every Moment Matters, a campaign about the importance of alcohol-free pregnancy and breastfeeding.  Every Moment Matters supports and empowers Australians to stop drinking alcohol through all the moments of pregnancy, right from the moment they start trying to get pregnant. Watch the short video below to see how Every Moment Matters when it comes to pregnancy and alcohol and visit the campaign website for information and resources.
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Quit smoking


Quitting smoking is one of the most important things you can do for your health. Quitting at any age is worth doing and will increase your life expectancy and improve your quality of life.


As soon as you stop smoking your body begins to repair itself. Within six hours your blood pressure decreases. Within six months your lungs work much better, and within two to five years there is a large drop in your risk of heart attack and stroke.


Smoking


Below are some helpful websites to support you in kicking the habit.




    

  • Visit NSW Health’s benefits of quitting smoking webpage to learn more about why you should quit and the first steps you can take to start you on your journey.
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  • iCanQuit is a helpful online resource for smokers who are about to quit smoking, are attempting to quit smoking, or need some extra motivation to stay quit for good.
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  • Quitline is a free and confidential telephone service providing customised assistance to help people quit smoking. Quitline advisors can assist people with preparing to quit, avoiding slip-ups, and staying smoke-free. You can call Quitline on 13 7848 to speak to a trained advisor, which can double your chance of quitting successfully. Alternatively, you can make a request for a call back from Quitline.
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  • Quitting smoking is the best thing that pregnant women can do for the health of their baby. Our Quit4Baby website has information and resources to help you quick smoking, as well as dedicated resources for midwives to support patients too.
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  • Ngiyang is Central Coast Local Health District’s Aboriginal Pregnancy, Child and Family Health service that provides culturally sensitive pregnancy care, parenting support and referrals for 0–5 years. The service is for all Aboriginal families living in the Gosford Local Government Area, The Entrance, Long Jetty and Bateau Bay areas. Ngiyang is staffed by Aboriginal health workers, child and family health nurses, counsellors and a midwife. One of the programs run by Ngiyang is Quit for New Life. Quit for New Life is a best practice smoking cessation program for women pregnant with an Aboriginal baby that aims to address the high rate of smoking during pregnancy and prevent relapse to smoking after birth. It provides culturally-appropriate smoking cessation support to Aboriginal pregnant women and their household members who smoke, including advice, behavioural strategies, referral to Quitline, up to 12 weeks free nicotine replacement therapy, and extended follow-up support.
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Vaping


    

  • Vaping amongst teenagers on the Central Coast is a growing problem. In response, we launched Say No to Vaping, a campaign to help raise awareness of the health risks young people are exposing themselves to by using e-cigarettes. You can read more about the campaign and download resources including posters, social media tiles and animations from our Say No to Vaping campaign webpage.
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  • Kids Health’s Vaping: What You Need to Know is a really handy webpage with information for teens on the effects of vaping.
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  • Watch this short video in which Dr Lyndon Bauer, a GP on the Central Coast and the Health Promotion Service’s research and evaluation officer, answers the burning questions around e-cigarettes and vaping – including the risks associated with COVID-19 – and debunks some myths along the way.
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