Have you been thinking about becoming more active or maybe even starting for the very first time?

Whether it’s been months or years since you last focused on movement, it’s never too late to make a positive change.

At Burnie Brae, we believe everyone deserves to feel strong, capable, and confident in their body, no matter their age or fitness level. Getting active again doesn’t mean you have to lift heavy weights or sign up for the next fun run. In fact, the most effective changes are often the simplest ones.

What Does “Getting Active” Really Mean?

For many of us, the idea of "exercise" brings up images of intense workouts or crowded gyms. But in reality, being active is about moving more and sitting less, in ways that are both enjoyable and achievable.

Here’s how it can look:

🫀 Cardio – Aim for 30 Minutes Most Days

Cardiovascular activity helps keep your heart, lungs, and circulation in good shape. It also boosts energy levels and improves mood.

And no, it doesn’t have to mean jogging laps! Everyday activities count:

• Walking the dog around your neighbourhood

• Pulling a few weeds in the garden

• Dancing in the kitchen while you wait for the kettle to boil

It’s all about increasing your heart rate in ways that feel natural and enjoyable.

💪 Strength – Twice a Week

Building or maintaining muscle becomes even more important as we age. Strong muscles support joint health, balance, posture, and everyday tasks like carrying groceries or standing up from a chair.

Simple strength-building ideas include:

• Sit-to-stands from a sturdy chair

• Wall push-ups or counter push-ups

• Lifting your grocery bags a few extra times before unpacking them

These small efforts make a big difference in maintaining independence and confidence.

⚖️ Balance & Flexibility – A Few Times a Week

Balance-focused activities reduce the risk of falls and help you stay mobile and steady on your feet. Flexibility supports joint health and freedom of movement.

Try:

• Gentle yoga or tai chi (both available through Burnie Brae classes!)

• Daily stretching to keep muscles and joints limber

• Slow, mindful movements that encourage control and coordination

Even a few minutes here and there can improve your overall movement quality and comfort.

Start Small, Stay Consistent

The biggest key to success? Starting small and building gradually.

Even 10 to 15 minutes a day of light movement can have positive effects. The goal is to find activities you enjoy — that way, movement becomes something you look forward to, not something to dread.

💡 Pro tip: Set a gentle reminder to get up and stretch or take a quick walk every 30–60 minutes, especially if you’re spending a lot of time sitting. These short bursts of activity keep the body moving and the mind fresh.

Why It Matters

Physical activity is one of the best things you can do for your health at any stage of life. Just a little bit of movement each day can:

• Improve heart and lung health

• Strengthen muscles and bones

• Increase energy levels and help you sleep better

• Support mental wellbeing and reduce feelings of stress or anxiety

• Help you stay independent for longer

• Prevent or manage chronic health conditions, like diabetes, arthritis, or heart disease

Need a Hand Getting Started?

If you’re not sure where to begin or you're managing a health condition, injury or recovering from illness - our Healthy Connections team is here for you.

We offer:

• Personalised exercise plans designed for your specific needs

• Safe, supportive sessions led by experienced professionals

• A welcoming, non-judgemental environment to build strength at your own pace

Ready to Move? Let’s Do It Together

You don’t have to make this journey alone. With the right support, getting active can be enjoyable, empowering, and tailored to your lifestyle.

Learn more about our exercise sessions