Introducing Refresh @ Home
The novel coronavirus COVID–19 has changed our daily lives and routines. With large numbers working as best as they can from home and many parents having to navigate educating their children from home, people on the Central Coast are learning to adapt to a unique new landscape.
To help you during this time, we’ve relaunched our Refresh – Kids & Families page to become Refresh @ Home. 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, or you can subscribe to our new Refresh @ Home newsletter to stay updated about new resources and information added to this page.
Last updated: 18 May 2020
Activities and Games
With kids at home, families will need plenty of games and activities to keep them occupied. Fear not, we’ve got you covered with a number of resources to help keep you and your family both active and entertained.
- Our Q4 Family ACTIVation Pack has fun, quick and easy games to play at home with 5–12-year-olds.
- Our Get Active Today tool has some ideas on simple games and activities you can play to support the development of children ages 4–8.
- The Healthy Kids website has some great backyard physical activities for under-fives.
- Our friends at Northern Sydney Local Health District have produced Brain Breaks. They’re short three to four-minute movement breaks that give children a break from learning and have been shown to improve behaviour and concentration, increase physical activity, manage emotions and enhance learning outcomes.
- Discussing COVID–19 with a child can be daunting even for healthcare experts. Hi. This is coronavirus is a children’s book developed by South Australia Health and reproduced by NSW Health to help parents and carers discuss coronavirus with their child. Download the book by clicking on the image below.
- Another useful resource for parents who need support communicating COVID–19 to their children is The Virus and My Family. Developed by Central Coast Local Health District, it includes key message sheets, activities and links to further resources.
- From 15–21 May it’s National Families Week, Australia’s biggest celebration of families in all their diversity. While this year the events are on hold due to current restrictions, Families Australia has developed a number of resources as part of National Families [email protected], including colouring-in sheets and templates to create drawings and other works to celebrate the family. Click on the image below to take you to the page.
- Parents’ Voice has launched a new campaign called Tips From Teddy, where it shares photos of Teddy doing fun, free and healthy activities for 21 days straight on its Instagram. It’s a great opportunity to try some new and healthy activities while you and your family are staying safe during lockdown.
Exercise is more important now than ever before – both to support our physical health and mental health.
With gyms closed under current restrictions, many of us will be looking at converting our living rooms and gardens into exercise spaces. Here are some great exercise routines, covering all ages and abilities, to ensure we continue to give our body and mind the work out it needs.
- 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. There are two new episodes a week, and you can watch all the episodes so far here.
- Exercise Right Week takes place between 25–31 May. This year’s theme is Movement is Medicine, highlighting how powerful exercise, physical activity and movement are for your physical and mental health. Organiser Exercise & Sports Science Australia has heaps of home workouts for all ages on its Exercise Right at Home page. Just click the image below to choose the ones for you.
- NSW Health’s Make Healthy Normal 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. Check out its TV Workout below.
- 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. The page also has tips on healthy eating habits at home and key nutrients for immune support.
- For those who wish to cycle for exercise or transport (if necessary), Bicycle NSW has developed Resources to Bike Through COVID–19 to support its community at this time.
Planning your shop to ensure you have an adequate supply of healthy foods is top of everyone’s minds right now. Preparing and cooking meals as a family is also a great way to spend time in the house. Below you’ll find recipes and information on nutritious meals so you can be prepared when you need to grab some supplies.
- Our Good Bite factsheets, developed by Central Coast Public Health and Community Nutrition Team, contain recipes and advice for parents and carers of children ages 0–5 years old. Our latest edition is full of advice about which foods can help your immune system.
- The Dietitians Association of Australia’s advice on planning your pantry during the COVID-19 pandemic has a handy list of foods you should consider buying in the event of needing to self-isolate, as well as some helpful recipes.
- The LiveLighter program has a number of healthy recipes and meal plans to download, including 12-week plans and family meal plans.
- NSW Health’s Get Healthy in Pregnancy program has loads of great advice and information to help you eat healthy and remain active during pregnancy. Click on the image below to take you through to its web page.
- Our Patch to Plate recipe book boasts a collection of tasty and healthy recipes from primary schools on the Central Coast, curated by our Central Coast School Garden Interest Group.
- If you’re staying inside, the good news is you won’t be short of the only drink you need to keep you and your children hydrated and healthy – water. Our Thirsty? Choose Water! research program is all about promoting the benefits of making water your drink of choice. Click on the image below to find out more and follow Thirsty on Instagram.
There are a number of tailored resources for older people that can help them stay active, healthy, connected and safe at home.
Active and Healthy
- Our nutrition booklet for older people 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.
- 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.
- Developed by physiotherapists across Australia, Safe Exercise at Home is a simple-to-navigate website with helpful information and exercises.
- 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.
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.
- Download our Falls prevention checklist to help reduce your risk of falling.
- Download our Home safety checklist which includes suggestions on how to make your home environment safer.
- Play our Falls are preventable wordsearch. Can you find all the words?
- Play Spot the Falls Risk. Can you spot all 21 hazards?
- Take a look at out our informative poster on What to do if you fall at home. Feel free to print and keep around the house as a reference.
- The Clinical Excellence Commission has a number of helpful fact sheets, available in different languages, as part of the NSW Falls Prevention Program, such as:
- Foot care and foot wear to ensure you’re more steady on your feet. This is also available in Italian, Greek, Arabic and other languages.
- Medications advice. This is also available in Italian, Greek, Arabic and other languages.
- Home exercises to improve balance and strength. This is also available in Italian, Tagalog, Greek, Korean, Arabic and other languages.
As we all come to terms with the challenges presented by COVID–19, it’s important we avoid potentially harmful coping strategies such as excess alcohol consumption.
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.
There are some helpful resources out there to support you if you’re struggling during the COVID–19 situation.
- 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.
- 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.
- The Foundation for Alcohol Research and Education (FARE) 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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