Start with what you want to keep doing
Carrying the shopping. Getting out of a low chair. Walking to meet a friend. Keeping up with the garden. Strength and balance matter because they help with the ordinary things that make life yours.
Being over 65 does not describe your fitness, health or ambitions. You might already be active, be returning after an illness, or feel unsure where to begin. A useful exercise plan starts with your circumstances and the activities you want to do more comfortably.
What should a balanced week include?
Australian movement recommendations for adults aged 65 and over include the following. These are general goals to work towards, not a starting programme for every person.
- Regular activity: aim for 30 minutes or more of moderate-to-vigorous activity on most days, at an intensity appropriate to you.
- Strength: muscle-strengthening activity on at least two days each week.
- Movement skills: activity that works on mobility, balance and coordination on at least three days each week.
- Everyday movement: include light activity through the day and break up long periods of sitting.
If you are starting from little activity, begin gradually. Walking can be part of your week, alongside strength and balance work. The right starting amount and challenge depend on your current ability and health.
Read the Australian Government recommendations (updated March 2026).
What “tailored to you” actually means
Two people can have the same goal and need different ways to work towards it. Tailoring involves choosing the movement, resistance, support, pace, rest and setting—and reviewing the response.
These examples show the conversations behind a plan. They are not exercises to copy or individual treatment recommendations.
“I want getting out of chairs to feel easier.”
Your clinician might look at the task itself, your leg strength, joint comfort and the support you currently use. The starting task could differ in chair height, assistance or resistance. Progress would relate to your own daily task, not somebody else’s performance.
“I want to feel more confident walking outside.”
Talk about the surfaces, distances and situations that concern you, along with any falls, dizziness or mobility aid. An assessment can help identify what needs exercise support and what needs another health professional’s input. Balance challenges should match the support available.
“I want to keep gardening, but my energy varies.”
Explain what gardening involves for you, how long you usually manage and what happens afterwards. A plan may consider strength, movement, conditioning and rest. Let your clinician know about fatigue, symptoms and medical advice so the plan can be adjusted.
A good review asks whether the programme is helping with your chosen goal, how you are responding, and whether the level of challenge or support should change. Remaining with a suitable level is worthwhile; moving into a harder class is not the goal for everyone.
Your health conditions are part of the conversation
Tell your exercise professional about health conditions, injuries, recent surgery, medicines, falls and advice from your treating team. A diagnosis alone does not determine which class or exercise is right for you.
At EHF, exercise physiology supports people with a range of conditions, including arthritis, osteoporosis, diabetes, heart and respiratory conditions, and neurological conditions. Your clinician considers your presentation, current capacity and medical guidance when planning exercise.
A group session may suit some people who have health conditions. Others may need more individual attention, a different setting or further medical advice first. Having several conditions is a reason to explain your needs clearly—not to choose a programme from a diagnosis checklist.
One-to-one, a class—or a combination?
Explore the options below. This comparison helps you prepare questions; it does not assess your health or recommend a service for you.
Time focused on your individual plan
An individual appointment gives you dedicated time to discuss goals, assess movement, learn your programme and review how you respond. Discuss this option if you want closer guidance, have concerns to work through, or prefer exercising individually. It is not only a stepping stone to classes.
A QUESTION FOR YOUR CARE TEAM
What would individual sessions help me work on?
A regular routine with other people
A suitable group can offer structure, company and guided exercise. Ask how movements can be adjusted for you and what level of supervision is available. The group format and support need to fit your assessment; a class does not automatically provide continuous one-to-one attention.
A QUESTION FOR YOUR CARE TEAM
How would this class accommodate my goals and support needs?
Different support for different needs
Ask whether a mix of group exercise and individual reviews would be useful. You might value a class routine while using individual appointments to revisit goals or changes in health. The mix should be agreed with your clinician and fit your preferences, availability and budget.
A QUESTION FOR YOUR CARE TEAM
When would a separate review be useful alongside a class?
You do not need to commit to a pathway before your first conversation. Your choice can change as your needs and preferences change.
The class options you will see at EHF
EHF’s clinical class range includes the options below. Ask the team which format, clinic and level of support fits your assessment; not every class is offered at every location.
Stronger 4 Longer
A supported option described by EHF for older adults, people managing multiple health conditions and those rebuilding after injury or surgery. Mobility aids are welcome. If you need individual assistance in a group, discuss the arrangements with the team before booking.
Strength 2 Strength
A class for people ready for more challenge while retaining guided support. Your current capacity and goals help determine whether it is an appropriate fit.
PT Pals
A further progression option between EHF’s clinical classes and Functional Fitness. It is one possible pathway, not an expected destination for every participant.
Compare EHF clinical classes · View the current timetable
Bookings are essential. Confirm availability and fees directly with the team rather than relying on an old timetable or an advertised price you have seen elsewhere.
What happens at an initial assessment?
At EHF, an initial one-to-one assessment provides a starting point for discussing individual exercise or a suitable class. You do not need to be fit first or arrive knowing what to book.
- Your goals: what you want to keep doing, return to or find easier.
- Your health and history: relevant conditions, symptoms, injuries and advice from your treating team.
- Your starting point: current movement, ability and confidence, with assessment matched to you.
- A practical next step: a plan and level of support that fit your goals and circumstances.
Bring relevant referral or discharge information, an up-to-date medicine list and any instructions about exercise. Mention a mobility aid, access requirements or a support person when arranging the appointment. Ask what else to bring and what the appointment will cost.
You can ask for explanations in everyday language, a demonstration, or written instructions to take away. Tell the clinician if something feels unclear.
When to get advice before starting
If you have a medical condition or have been mostly inactive, speak with your doctor before starting a new or different exercise programme. Let your exercise clinician know about new symptoms, recent falls or changes to your health.
Do not attempt a balance challenge from an online article if it could put you at risk of falling. Ask what support and supervision are appropriate. Exercise is one part of care; concerns such as dizziness, medicines or vision may need attention from another health professional.
For a medical emergency, call 000. This guide provides general education and cannot assess your personal risk.
Questions for your care team
Strength and balance after 65: my appointment questions
Eurobodalla Health & Fitness · 02 4472 8008
Choose the questions you would like to discuss, then print this list to take to your appointment.
Selections stay on this page only.
Questions you may already have
Is walking enough?
Walking can contribute to an active week. Australian recommendations also include strength and activities for balance, mobility and coordination. Ask how those different elements fit together for you.
Are chair exercises a good starting point?
Chair-based activity is one option to discuss if it makes movement more accessible. Whether it meets your goals, and what standing or other activity belongs alongside it, depends on your assessment. A chair-exercise video cannot determine the right plan for you.
Do I have to join a class?
No. EHF offers individual exercise physiology as well as group pathways. Tell us which setting you prefer and discuss the support that fits your needs.
What if I have not exercised for years?
Tell us where you are starting and what worries you. Your first appointment is about understanding your circumstances and choosing a manageable next step, not comparing you with other people.
Can My Aged Care help with the cost?
Funding may be available where eligibility, care planning, approval and service arrangements allow. Being over 65 does not automatically make a class funded. Ask EHF and your care provider to clarify costs and requirements before booking.
Find your starting point with EHF
EHF has clinics in Batemans Bay, Moruya and Ulladulla. Let us know your preferred location, your main goal and whether you are interested in individual support or a class. We can help you arrange the next step.
To discuss suitability, class availability, fees or referral requirements, call 02 4472 8008. If you have a care provider or referrer, they can use the referral pathway with your consent.
My Aged Care and Support at Home information · Make a referral
Sources and further reading
General guidance and EHF service information used for this article. Individual recommendations require assessment.
