Your guide to staying active and independent: Tips from an Exercise Physiologist

We asked Lauren, Region Lead for the Northern Sydney team, how she supports HammondCare’s Home Care clients. She also shares her passion for improving quality of life for older Australians.  

Why did you choose to become an Exercise Physiologist? 

Although I’ve always enjoyed health and fitness, it was through my studies and practical experience that I developed a strong passion for managing chronic illnesses and encouraging long-term lifestyle changes.  

While working as a community carer for older adults and people with disabilities as a student, I was inspired to pursue a career supporting the ageing population. I genuinely enjoy listening to clients’ stories and discovering what motivates them.  

Helping older adults is especially fulfilling – even small changes can make a meaningful difference in their everyday lives.  

As an Exercise Physiologist, my role goes far beyond prescribing exercises. It’s about guiding individuals to move with ease, improve their well-being, and maintain independence. My goal is to inspire clients, encourage beneficial changes and help them develop sustainable lifestyle habits.  

How do you support people living at home? 

Exercise Physiologists create evidence-based exercise plans to help you manage health issues, recover from injury, or improve your overall physical function and wellbeing.  

We also play a crucial role in promoting active ageing and enhancing independence. 

There are several key benefits for maintaining regular physical activity: 

• Improves mobility and falls prevention 

• Assists with the management or prevention of chronic diseases such as diabetes, heart disease and lung conditions 

• Pain management  

• Developing stronger bones 

• Improved sleep and immune function 

• Reduce stress and anxiety 

• Opportunities for social connection  

What tips or advice do you have for maintaining health and wellness?  

Healthy ageing means setting realistic goals and making gradual changes – not relying on intense workouts or strict diets. Staying motivated can be tough when life gets busy, so support is helpful for keeping you on track.  

Here are some tips to help you age well:  

• Begin with brief, manageable sessions, gradually increasing frequency and duration as you progress. Incorporate small amounts of activity throughout your day, such as standing up, walking around, doing household tasks, or taking short strolls, to support mobility and independence. 
• Treat exercise like any appointment – schedule it in your calendar for a convenient time.   
• If it's tough to get started some days, just pick one thing — like doing five sit-to-stands or taking a quick five-minute walk. Getting moving tends to make it easier to keep going, and even a little bit helps! 
• Maintain your health by eating enough protein, getting proper sleep, and staying hydrated – to help preserve muscle, support recovery, and boost immunity. 
• Exercise doesn’t have to involve spending money – walking costs nothing, and use household items like water bottles or drink cans to replace weights for strength training. 
• Choose routines and activities that you enjoy; it makes the goals easier for you to achieve and stick to.  
• Prioritise exercise. Fit in a few minutes while boiling the kettle or watching TV, even with a busy schedule. 
• Keep social by joining a group exercise class or inviting a friend or family member to walk with you.  

Always be aware of your limits and seek assistance when needed. While exercise routines can be adapted to suit your own health conditions, it’s best to consult a professional for guidance.

Do you have any tips for the Festive Season? 

Keeping active during Christmas when our routines are easily disrupted can be challenging. That doesn’t mean we have to miss out. Here are some easy ways to keep physically engaged - and also be a bit of fun too:

Involve family or friends wherever you can – dance to festive music, take a walk to see the Christmas lights and displays, or get extra steps in while shopping for gifts.  

It’s also a good idea at this time of year to start thinking about next year's goals. I suggest spending time establishing objectives that are realistic, and documenting both your motivations and any foreseeable challenges.  

Please always seek guidance from an exercise professional if you have any concerns.  

How would someone know when your services are right for them?  

Exercise Physiologists can help you maintain independence and slow age-related decline. It's important to seek support if daily activities become challenging, or you want to boost your physical activity. 

The Exercise Physiologist’s role is to support the following: 

• Improving quality of life

• Recovery from injury or surgery

• Regaining previous activity levels, or increasing them

• Maintaining a regular exercise routine

• Support clients living with chronic diseases (cardiovascular, metabolic, neurological, pulmonary)  

• Help to manage depression, anxiety, or mood disorders

• Joining a community exercise class or facility

• Help improve your strength or fitness. 

Staying active is vital for maintaining independence and enjoying life. Whether it’s keeping up with grandchildren, travel, or simply manage daily tasks with ease, an Exercise Physiologist can design a personalised exercise plan to boost your strength, endurance and energy levels.

Who is eligible to access your services, and how can they do this?

Speak to your Care Partner or Clinical Partner about organising a referral. If you have Support at Home funding, you may be able to see an Exercise Physiologist without paying a contribution fee.  

For more complex needs, up to 16 weeks of Allied Health support (Occupational Therapy, Physiotherapy, Exercise Physiology, Dietetics, Speech Pathology) may be available through the Restorative Care Pathway funding.