Skip to content Skip to navigation
MENU
COTA Victoria Logo
Login
Get Involved
Home CLOSE
MENU
  • About
    About
    CLOSE MENU
    • Annual reports and financial statements
    • Board of Governance
    • Contact Us
    • Work with us
      • Current Job Opportunities
    • Our supporters
    • COTA Victoria Privacy Statement
  • Policy
    Policy
    CLOSE MENU
    • Our policy priorities
      • Investing in Older Victorians
    • Policy positions
    • Stories of Change
    • Policy Development Committee (PDC)
    • Aged Care
      • Telling your story
    • Assistive Technology for All
    • Ageism in the time of the COVID-19 pandemic
    • Elder Abuse
    • Social Isolation
    • Submissions
    • End of life
    • COTA Green Sages
  • Information
    Information
    CLOSE MENU
    • Looking for information?
    • COVID-19 resources for older Victorians
    • COTA WISE services
    • Aged Care Navigators
    • How-to guides
    • It’s Your Energy - New Energy Rights for Victorians
    • Resources
  • News
    News
    CLOSE MENU
    • Latest News
    • Media
      • Media Releases
    • COTA Connects
      • COTA Connects Archive
      • Sign-up for e-Newsletter
    • ONE COTA magazine
  • Events
  • Our Programs
    Our Programs
    CLOSE MENU
    • Living Longer Living Stronger
      • Find a Living Longer Living Stronger program in your area
      • Living Longer Living Stronger Online
      • Exercising at home
        • Random Acts of Exercise
      • Living Longer Living Stronger providers and instructors
    • Older Men: New Ideas (OM:NI) men’s discussion groups
    • Employment Support
      • Women Working Together
      • Locals Working Together
    • Victorian Seniors Festival
      • Victorian Senior of the Year Awards
    • COTA Cycling
  • About
  • Policy
  • Information
  • News
  • Events
  • Our Programs
  • Login
About
  • Annual reports and financial statements
  • Board of Governance
  • Contact Us
  • Work with us
  • Our supporters
  • COTA Victoria Privacy Statement
Work with us
  • Current Job Opportunities
Policy
  • Our policy priorities
  • Policy positions
  • Stories of Change
  • Policy Development Committee (PDC)
  • Aged Care
  • Assistive Technology for All
  • Ageism in the time of the COVID-19 pandemic
  • Elder Abuse
  • Social Isolation
  • Submissions
  • End of life
  • COTA Green Sages
Our policy priorities
  • Investing in Older Victorians
Aged Care
  • Telling your story
Information
  • Looking for information?
  • COVID-19 resources for older Victorians
  • COTA WISE services
  • Aged Care Navigators
  • How-to guides
  • It’s Your Energy - New Energy Rights for Victorians
  • Resources
News
  • Latest News
  • Media
  • COTA Connects
  • ONE COTA magazine
Media
  • Media Releases
COTA Connects
  • COTA Connects Archive
  • Sign-up for e-Newsletter
Our Programs
  • Living Longer Living Stronger
  • Older Men: New Ideas (OM:NI) men’s discussion groups
  • Employment Support
  • Victorian Seniors Festival
  • COTA Cycling
Living Longer Living Stronger
  • Find a Living Longer Living Stronger program in your area
  • Living Longer Living Stronger Online
  • Exercising at home
  • Living Longer Living Stronger providers and instructors
Exercising at home
  • Random Acts of Exercise
Employment Support
  • Women Working Together
  • Locals Working Together
Victorian Seniors Festival
  • Victorian Senior of the Year Awards

Exercising at home

In this section

In this section:

  • Find a Living Longer Living Stronger program in your area
  • Living Longer Living Stronger Online
  • Exercising at home
    • Random Acts of Exercise
  • Living Longer Living Stronger providers and instructors

Exercising at home

Exercising at home

Exercise is important to help us maintain good health, strength and mobility, especially as we age.

All too often, and for all sorts of reasons, we skip a regular exercise program – because we don’t have time, it is too far or too expensive to go to the gym, or its cold outside! Rather than miss out all together, we encourage you to build simple exercises into your daily routine.

Best of all, they don’t need a trained instructor to supervise and they require little or no equipment!

Random Acts of Exercise

All too often, and for all sorts of reasons, we skip a regular exercise program. Because we don’t have time, because it’s too far or too expensive to go to the gym…  or simply because it’s cold outside!

Rather than missing out altogether, try building simple exercises into your daily routine.

The easiest way to include exercises into your daily routine is to attach them to activities that are already habits. For example, every time you put the kettle on, place your hands on the bench for support and do some heel raises. Can you increase the repetitions for the time it takes to boil the kettle?

Our Random Acts of Exercise program is a series of simple, fun activities that you can do every day, anywhere, and at any time.

You can watch our series of short videos or download our flyer with some simple ideas to keep on the kitchen bench.

By learning one or two simple movements each week, you can build your strength, minimise the risk of falls, and help maintain your independence.

Random Acts of Exercise is a program funded under the Change our Game initiative by the Victorian Government’s Office of Women in Sport and Recreation. This initiative is working to level the playing field for women and girls in sport and active recreation.

Self-paced online program to do at home

With the assistance of Victoria Together, and as part of the Living Longer Living Stronger™  program, we have developed an exercise series you can follow at home. There are even chair-based options.

All you need is an internet connection and a device such as a phone, iPad or personal computer.

The program has been designed by physiotherapist Lisa Westlake alongside our own Living Longer, Living Stronger Instructor and provider – Snezanna Pezzin.

There is something for everyone with a range of styles and plenty of options provided, no matter your ability. They are designed to help adults stay fit, strong, mobile, and happy.

We recommend you watch the introductory video before moving onto your pre-recorded sessions when and where it suits you.

Living Longer Living Stronger Online

Our third option for exercising at home is to participate in a Living Longer, Living Strong Online class.

These are classes that you log into on a set day and time and interact in a live session with a qualified trainer.

Living Longer Living Stronger™ Online is suitable for people of all levels of ability. Your instructor will organise a one-on-one assessment to answer your questions and make sure an individualised program will be created for you. Each week you can ask questions, discuss your progress and interact with all the other participants which is a great way to socialise.

Read more about Living Longer Living Stronger™ Online and find a provider.

Related resources

Coronavirus – Checking in on the older people’s experience
22 December 2020, COTA Publication
Age-friendly Cities and Communities Information Kit
1 April 2019, COTA Publication
An Agenda for Ageing
1 April 2019, COTA Publication
See more resources

Related submissions

Pre-budget Submission November 2021 Investing in Senior Victorians
15 November 2021, COTA Submissions
Budget Submission February 2021 on public oral health services
19 February 2021, COTA Submissions
Inquiry into the increase in Victoria’s road toll and the adequacy of road safety approaches
10 February 2020, COTA Submissions
See more submissions

Related news

What’s in the budget for older Victorians?
15 May 2022
Heart Week
13 May 2022
Building upper body strength, slowly but surely
19 April 2022
Read more news

Related events

Victoria’s mental health and wellbeing reform: unravelling the mystery
10:00am, 25 May 2022, Morwell RSL, 52 Elgin St
See more events
Sign up for our Newsletter
  • This field is for validation purposes and should be left unchanged.
Like us on Facebook
COTA Victoria Logo
  • About
  • Policy
  • Information
  • News
  • Events
  • Our Programs
Registered charity
Follow on
Facebook
COTA FEDERATION
  • Australia
  • ACT
  • New South Wales
  • Northern Territory
  • Queensland
  • South Australia
  • Tasmania
  • Western Australia
COTA Western Australia COTA Northern Territory COTA Queensland COTA New South Wales COTA ACT COTA Victoria COTA South Australia COTA Tasmania
Follow on
Twitter
GET INVOLVED
  • Sign up for E-News
  • Get Involved
  • COTA Insurance
  • Follow on Facebook
  • Follow on Twitter
  • Contact Us
Registered charity
TERMS PRIVACY CONTACT SITEMAP
© 2022 COTA Victoria ABN 81 960 500 420 WEB DESIGN CODE AND VISUAL
Back to top
All correspondence may also be collected and stored, particularly in regard to registrations, including Email. Any information collected by COTA Victoria is collected via correspondence from you or your organisation. This may be via the telephone, Email, mail, fax or directly through our website.AcceptReject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

SAVE & ACCEPT