Healthy living in Murrumbidgee

Living a healthy lifestyle involves making positive choices. Our goal is to create supportive environments that make it easy for you to choose healthy options.

Children running in the park
On this page

About our healthy living services

Living a healthy life means making good choices regularly. We want to make those choices easy by creating environments that support healthy living.

We organise programs in schools and early childhood services to encourage healthy eating and staying active, setting the stage for habits that last a lifetime.

Working with communities, we ensure there are affordable options for physical activities, especially for those over 50 or those who haven't been active for a while.

Getting the right education and information is important for making smart choices about what you eat, your physical activity, smoking, or taking care of your mental health.

Eating healthy and staying active

Eating healthy food and staying active is important for good health and wellbeing. We're passionate about helping our communities gain the knowledge and skills they need for healthy living.

Fuel for your body – eating healthy

Whether you want to boost your fruit and vegetable intake or find fresh recipe ideas, we offer a variety of programs to help you, your family, and your community.

Healthy eating is more than a weight loss diet; it's fuel for our bodies. Just like a car needs the right fuel for best performance, we need the right foods to fuel our bodies. Eating healthy daily can help you:

  • prevent illness and disease, from heart disease to the common cold
  • increase concentration at work, school, and home
  • support healthy bones and muscles throughout life
  • achieve and maintain a healthy weight
  • nourish your skin, hair, and nails
  • improve mood and boost energy.

The Australian Guide to Healthy Eating offers general advice to help you choose a wide variety of nutritious foods every day.

Healthy Beginnings provides specific healthy eating advice for mothers and parents through a range of booklets across several stages.

Great reasons to get active

Staying active involves many ways of moving, such as formal exercise classes, organised sports, playing games, walking, gardening, and housework. Regardless of your age, we offer programs to support increased daily movement.

Your body is designed to be up and about and will reward you with:

  • strong bones and muscles
  • improved mood
  • healthy development and growth
  • maintaining a healthy weight
  • better sleep
  • assistance in preventing or managing various illnesses or injuries.

Healthy living programs for children

We offer many programs to help families get healthier. If it's eating well or staying active, there's a program just for you.

Healthy Canteens

Our Health Promotion team is teaming up with schools to make sure there are more healthy food choices in these places.

Kids get lots of messages about unhealthy food every day, and it's confusing for them to know what's good for them. Having healthy options in school canteens helps kids pick what's good for their bodies.

View or download our report on the early school canteen menu support program (PDF 2.19MB) and our animated video. The video talks about the good things about healthy school canteens and celebrates that all public primary schools hit the goal of having a healthy canteen.

1:05

Healthy school canteens in Murrumbidgee LHD

Read transcript
Video transcript

Healthy school canteens in Murrumbidgee LHD

Speaker

Healthy School Canteens.

Welcome to the Murrumbidgee Local Health District where we pride ourselves on having healthy school canteens. Children are proud to attend schools that have healthy school canteens. 

Healthy school canteens provide more healthy options for children. 

Canteen staff and volunteers in schools work hard to make this happen.
 
So, what is so exciting about having healthy school canteens. 

Healthy students learn better, they are the healthy adults of the future.
 
They also set the tone for healthy eating right across the school, and our communities. 

Results of healthy canteen evaluations

We have summarised a range of projects that have supported aspects of Healthy Canteens through these evaluation snapshots. If you have any questions, email mlhd-hp@health.nsw.gov.au.

How we can help

Live Life Well at School: We support canteens to meet the NSW Healthy School Canteen Strategy through this program. For more information on Healthy School Canteens, visit the NSW Healthy Canteens website.

Healthy Food Finder: Visit the Healthy Food Finder website for help in picking healthy foods for your school canteen. It lists foods as Everyday or Occasional and tells you if they meet the criteria for the NSW Healthy School Canteen Strategy.

Healthy Living for families

We all want our families to be healthy and well so we can get the most out of life!

Our lives are busy, and it can be difficult to get healthy and stay healthy.

Unfortunately, there are no quick fixes and sometimes there are challenges to overcome. Over time, if you do lots of small positive things for you and your family's health, the benefits will follow. 

A range of resources are available to help you gain better health for you and your family. You can also look at our other programs to help improve your health. 

Healthy eating and active living resources

Resources are available in many different languages visit Healthy Kids for Professionals.

Videos

0:56

Limiting small screen recreation

Read transcript
Video transcript

Limiting small screen recreation

Speaker 

Limiting small-screen recreation using small screens can be helpful for education dance and movement, however spending lots of time using small screens for entertainment can make our brains foggy. Here are three tips to help reduce your screen time. 

1. Set a timer when using screens for fun. 

2. Try leaving the TV off and enjoying meals together. 

3. Choose to have one screen free day per week. 

Try switching off and enjoy a new activity.

How will you help reduce your screen time? 

1:06

Healthy lunches

Read transcript
Video transcript

Healthy lunches

Speaker

Healthy lunches. Healthy eating is much more than a diet for weight loss, food is our fuel. Following healthy eating habits as a family encourages everyone to join in. 

Here's three simple ideas to creating a healthy lunch. 

1. Start with a sandwich, roll wrap or pasta salad. 
2. Add colorful vegetable and fruit snacks, a child may need to see a food many times before they'll try it.
3. Pick 2 to 3 healthy snacks to eat throughout the day. 

Choose water as a drink. 

What will you try for lunch today?

1:02

Get active each day

Read transcript
Video transcript

Get active each day

Speaker

Get active each day. There are many ways we can get active each day getting active doesn't all have to happen at the one time. Just try and total 60 minutes or more across the day. Here's three simple ideas to help you and others to get active each day. 

1. Be a good role model, if others see you enjoying physical activity and having fun it can motivate them to participate.
2. Make time to be active as a family, go for a walk through the neighborhood bike ride or take your dog for a stroll. 
3. Park and walk, leave the car a distance away and walk to the shops or school. 

There are many ways we can get active. 

How will your family get active each day?
 

For clinicians

For more resources that you as a clinician can use with families visit Healthy Kids for Professionals. These additional resources include:

  • guides to measuring and weighing children
  • growth charts
  • posters about weighing and measuring to use in clinics or practices.
Live Life Well @ School

Murrumbidgee LHD's Health Promotion team work with schools to deliver Live Life Well @ School. Our aim is to get more students active more often, while promoting healthy eating habits. It is a whole school approach to living life well.

Key messages for Live Life Well @ School:

  • get active each day
  • choose water as a drink
  • eat more fruit and vegetables
  • turn off the TV or computer and get active
  • eat fewer snacks and select healthier alternatives.
3:51

Live Life Well at School in action at Gundagai South Public school

Read transcript
Video transcript

Live Life Well at School in action at Gundagai South Public school

Brendan Pearson - MLHD Health Promotion Service

My name's Brendan Pearson and I'm working with the health promotion team with a Murrumbidgee local health district. We support schools in the Live Life Well at School program to adopt a range of strategies in their in their 
schools to benefit the health and well-being of children and families.

Pip McAlister - Principal at Gundagai South Public School
 
We're all very much aware of the importance of being healthy promoting healthy lifestyle and I think that leads into well-being and positive self-image. To support healthy eating we have dedicated session times where staff are 
explicitly teaching the concepts of healthy eating. For fundamental movement skills and physical activity in this school each day or four days a week we actually have a dedicated time straight after recess. We encourage the physical activity physical involvement because we know how important it is for our students and their learning. It's written into our school plan so it's there and it's important and we we make sure that we do it. 

Brendan Pearson - MLHD Health Promotion Service

So the program has been running for over ten years now in New South Wales and the type of support that is offered to schools is through professional learning opportunities for teachers and for staff to encourage them to incorporate healthy eating messages into their curriculum. 

Pip McAlister - Principal at Gundagai South Public School

I've encouraged the staff to participate in professional learning I completed the Live Life Well Program, I have had another staff member who's participated in the live life world program. 


Kerri Stewart - Mother and PC President at Gundagai South Public School

So I'm Kerri our children are only in year one we're really lucky at Gundagai South, we have a weekly newsletter that comes out and in every newsletter our canteen lady Leanne always includes information about healthy eating recipes on healthy inclusions in the lunchbox just helps to guide us into better lunch boxes and sending them to school for our kids. 
 

Pip McAlister - Principal at Gundagai South Public School

We have quite a substantial vegetable garden so we use the produce in the canteen the students are responsible, mainly the older students are responsible for planting and growing. We also have quality engagement activities where students again are split into groups and usually one of our group times is cooking so students get to go and use some of the produce and they can make whatever it is that the staff member is making for that week. 


Brendan Pearson - MLHD Health Promotion Service

The program is working well in New South Wales we've got some statistics that are telling us that children are eating more serves of fruit and vegetables and they're also spending less time on small screen devices so we do believe the program is having an effect on children's health and well-being. 
 

Kerri Stewart - Mother and PC President at Gundagai South Public School

They come home trying things that I never would have thought they would think to eat. They love so many random things that the canteen there it's healthy eating so it's a win-win situation. 
 

Josie - Student

I think they're healthy and they have like a lots of fruit and veggies in them. 
 

Brandy - Student

They got heaps of fruit and they get our brains working, makes us fitter and healthier.
 

Brendan Pearson - MLHD Health Promotion Service
 
The program will have a long-term impact on the health of the community given students that are participating in these sort of programs in schools in our district will go on to become the adults of the next generation and bring up 
their children of the next generation to lead healthier lives and that improves the health and well-being of the whole community.
 

Pip McAlister - Principal at Gundagai South Public School

By having a healthy canteen menu and encouraging our our children to be healthy students are more engaged. They're more motivated they have more energy and I think if they're provided with healthy food then that does help to stimulate their little minds and help them to learn more easily.

Benefits of Live Life Well @ School

There are many benefits of the Live Life Well @ school program.

These include:

  • helping schools reach their wellbeing goals of their students
  • helping connect with the wider community about health and wellbeing 
  • improving student academic performance and behaviour in the classroom.

Schools will receive:

  • help to develop and implement Live Life Well @ School action plans
  • teaching resources including lesson plans, training opportunities and incentives
  • help for school canteens to implement a healthy canteen
  • nutrition and physical activity strategies for the school community
  • sign up to our Live Life Well @ School Mail mlhd-hp@health.nsw.gov.au

For more information, visit Live Life Well @ School or if you would like your school to get support contact mlhd-hp@health.nsw.gov.au

Programs within Live Life Well @ School

Crunch and Sip

Crunch and Sip is a classroom-based activity where students eat fruit or vegetables and drink water during class time. For more information, visit Crunch and Sip. 

Healthy School Canteens 

We help canteens to meet the NSW Healthy School Canteen Strategy. For more information, visit Healthy Canteens or Department of Education Healthy School Canteens.

Vegetable Week and the Big Vegie Crunch 

Vegetable Week is held in Term 1 each year and aims to increase students’ knowledge, exposure and positive attitudes towards vegetables. Visit Vegetable Week and the Big Vegie Crunch to register.

Ride and Walk to school day 

Riding and walking to school is an everyday activity that keeps the environment and us healthy. Visit Ride 2 School Day to register. Walk Safely to School Day is 20 May 2023. Visit Walk Safely to School Day for more information.

Physically Active Children in Education (PACE)

PACE supports teachers to increase their scheduling of classroom physical activity. It has been developed to help more children reach the physical activity guidelines to be healthier. To find our more mlhd-hp@health.nsw.gov.au 

Flora and Fauna Friendships

Explore and learn about Bush Tucker through curriculum linked lesson plans, Flora & Fauna Friendships: Identifying and Supporting Interactions Between Plants & Animals from an Indigenous Perspective. 
A combination of animations, Indigenous perspectives, Wiradjuri language, and investigative activities allow students to understand what bush tucker is and how it can grow. 
The learning package was developed by Mark Saddler, a Wiradjuri Man, and Dan Bakker, teacher and permaculturalist, supported by Murrumbidgee and Southern Local Health District Health Promotion teams. 

Access more resource information using this link Flora & Fauna Friendships (PDF 5.57MB)
 Additional resources

Active Kids vouchers

Creative Kids vouchers

Fast Starts - games resource for teachers

NSW Premiers Sporting Challenge

School Sport - NSW Department of Education

Munch & Move

Murrumbidgee LHD's Health Promotion team works with early childhood education and care services to deliver the innovative, fun, games based program, Munch & Move.

Key messages for Munch & Move:

  • encourage and support breastfeeding
  • choose water as a drink
  • choose healthier snacks
  • eat more fruit and vegetables
  • get active each day
  • turn off the TV and get active.

Support for Munch & Move

You can sign up to our Munch & Move mail for access to the latest information about new resources, funding and programs that can help your service. To sign-up or for support contact mlhd-hp@health.nsw.gov.au

Training

A range of training resources and opportunities are available:

Resources and initiatives for educators and cooks

Munch & Move policy templates

There are three policies we encourage services to adopt as part of Munch & Move.

These include:

  • Breastfeeding policy
  • Nutrition Policy
  • Physical activity and Screen time policy.

Sample policies are available at Munch & Move for you to use as a starting point for your service policy.

Additional Munch & Move resources

There are a range of Munch & Move resources for educators working in early childhood education and care services and family day care to help with the Munch & Move key messages. Some of these resources will also help playgroup facilitators and parents/carers to support healthy eating and active play.

Translated healthy lunchbox resources

Swap it has a range of factsheets, resources and ideas for healthy lunchboxes ready to download in other languages. These resources are easy to use at home or in the classroom.

Arabic

Italian

Kurdish

Punjabi

Simplified Chinese

Tagalog

Healthy living programs for adults

We offer programs to help you get healthier. If it's eating well or staying active, there's a program just for you.

Get Healthy

The NSW Get Healthy Service offers free health coaching and information over the phone to help you become and stay healthy. This service is available to all people in NSW aged 16 and over.

Get Healthy Coaches can assist you with:

  • eating healthy food
  • being active at home
  • drinking less alcohol
  • choosing healthier habits
  • how to achieve your health goals
  • getting past what might have stopped you reaching your goal before
  • health information and tools.

It's crucial to stay active, eat healthily, and lead a healthy lifestyle. There are various programs to match your needs, such as Type 2 Diabetes Prevention, Aboriginal program, Alcohol reduction program, Chinese coaching, and Stepping On program graduates (falls prevention program).

Health coaching is available from 8am to 8pm, Monday to Friday, at a time that suits you. Register now, and a health coach will call you within 7 days.

Success stories

Since 2009, more than 112,050 people have participated in the Get Healthy Service. You can explore some of their inspirational stories by visiting the Get Healthy Service website.

For individuals

If you want support to make healthy changes like eating better, moving more, cutting down on alcohol, or having a healthy pregnancy, the Get Healthy Service is here for you.

What you get:

  • your personal health coach
  • a free and private phone service
  • guidance and coaching to develop healthy eating and exercise habits
  • up to 13 calls over 6 months at times convenient for you.

All from the comfort of your own home.

1:04

Get Healthy: General self referral

Read transcript
Video transcript

Get Healthy: General self referral

Speaker

Do you want to get healthy? Start a journey to a healthier you today. New South Wales health offer a free telephone based information and coaching service to help you: 

  • eat healthily 
  • get active 
  • drink less alcohol 
  • reach a healthy weight including healthy weight gain in pregnancy. 

For six months your personal health coach can guide you with up to thirteen phone calls from the comfort and privacy of your own home at a time that suits you. All of our health coaches are qualified professionals, able to help you with your individual health needs. 

Your personal health coach will help you: 

  • identify problem areas 
  • set your own healthy lifestyle goal 
  • learn simple ways to improve your health 
  • create an action plan 
  • stay motivated on your journey, and best of all it's a free service.

Start a healthy discussion that is all about you. 

Health professionals

If you're a health professional and want to refer your patients to the service, you can:

Get Healthy in Pregnancy

If you're expecting a baby and want support to eat well, stay active, or avoid alcohol, the Get Healthy in Pregnancy Service is here for you. Just ask your Midwife or Doctor to refer you or sign up online today.

Visit our Pregnancy, birth and baby page for:

  • understanding your pregnancy care options
  • tips on what to bring to the hospital when having a baby
  • guidance for friends or family members when visiting.

How the Get Healthy in Pregnancy Service helps you

What you get:

  • your personal health coach
  • a free and private phone service
  • guidance and coaching to develop healthy eating and exercise habits
  • up to 13 calls over 6 months at times convenient for you.

All from the comfort of your own home.

Sign up to the Get Healthy in Pregnancy Service.

1:25

Get Healthy in Pregnancy

Read transcript
Video transcript

Get Healthy in Pregnancy

Speaker

Congratulations on your pregnancy. It's an exciting time but it can be overwhelming, with so much information on eating and exercise in pregnancy it's hard to know exactly where to start.

We're here, to help you start a healthy conversation that's all about you. Get healthy in pregnancy is a free telephone health coaching program that gives you one-on-one support with your own personal health coach. 

Your health coach will help you to gain healthy amount of weight during your pregnancy, making it easier for you to return to fitness after your baby is born. 

There are many benefits to eating well and staying active during pregnancy such as: 

  • better sleep 
  • more energy 
  • less risk of lower back pain or feeling stressed and even an easier labor. 

With the support from your get healthy and pregnancy health coach staying active and eating well has never been easier. Your coach will call you at times that are convenient for you. 
Through regular phone calls your coach will help you stay motivated and on track with your health goals we've even got a handy information pack to guide you. Best of all the program is free and it only takes two minutes to sign up. 

Simply ask your Midwife or GP visit our website or give us a call to speak to your get health in pregnancy health coach. It's the easy way to start a healthy discussion about weight gain staying active and eating well during pregnancy. 

Success stories

Since 2009, more than 112,050 people have participated in the Get Healthy Service. You can explore some of their inspirational stories by visiting the Get Healthy Service website.

Health professionals

If you're a health professional wanting to refer your patients, use thereferral form. If you have any questions, email the Health Promotion Team.

Healthy Choices in Health Facilities

We're offering healthier food and drinks at our places. As a health provider, it's our job to show how to make good choices.

We're making it easy to choose healthy food and drinks in our places like:

  • cafes and cafeterias
  • vending machines and fridges
  • kiosks, coffee, and snack carts.

Here's what we suggest:

  • pick water as your main drink
  • enjoy lots of healthy food options
  • go for sugary or fatty foods only now and then, and in smaller amounts.

For more info about Healthy Choices, email mlhd-hp@health.nsw.gov.au

Why Healthy Choices in Health Facilities

More than half of adults and almost a quarter of kids in NSW are overweight or obese. This raises their risk of heart issues, cancer, type 2 diabetes, and other diseases.

1:07

No sugary drinks

'Healthy Choices' is just one way we're working on health and well-being in NSW. Some other programs include:

  • Live Life Well at School for primary schools
  • Munch and Move in early education and childcare places
  • Healthy canteens in schools and sports clubs
  • Get Healthy and Get Healthy in Pregnancy
  • Make Healthy Normal education and info campaign.

The Australian Guide to Healthy Eating helps us know what foods are best for us.

Now, food and drink places will be more in line with the Guide by offering:

  • more 'everyday' healthy options
  • higher-quality food and drinks
  • smaller portion sizes
  • promoting everyday healthy foods.

Where Healthy Choices apply

These rules only apply to food and drinks sold in health places. They don't affect the food for patients or stuff brought from home.

Help for vendors

We've got materials for your shop to encourage healthy choices. These help customers:

  • ask questions
  • give suggestions
  • make comments or complaints.

Healthy Food Finder

Use the Healthy Food Finder to check if your foods fit the criteria. It's updated regularly, and if you can't find something, you can ask for it.

Healthy Food Information Service

Call 1800 930 966 or email healthyfood@health.nsw.gov.au during business hours for support with Healthy Food Finder or other 'Healthy Choices' questions.

More information

For more information, email mlhd-hp@health.nsw.gov.au or get the toolkit.

Healthy living programs for older adults

We offer many programs to help you get healthier and achieve your wellbeing goals. If it's eating well or staying active, there's a program just for you.

Healthy ageing

Staying active as you age is vital for good health and preventing falls. Affordable physical activity programs run in our local communities each week, led by trained volunteers—perfect for beginners or those less active.

With over 90 classes weekly, you're sure to find one near you. Visit the Active and Healthy website to find your local program.

Exercise program options

A range of exercise programs are available including:

  • Tai Chi
  • Gentle exercise
  • Aquatic exercise
  • Stepping On.

How to get involved

Leadership opportunities

Are you interested in becoming a volunteer Physical Activity Leader in your community? All expenses covered.

Contact us if you:

  • are enthusiastic about the wellbeing of your community
  • are prepared to commit to 40 classes per year
  • are comfortable presenting to groups and working with older people
  • are prepared to undertake first aid training every 3 years.

If interested, email mlhd-exercise@health.nsw.gov.au or call 0409 781 326.

Staying active and on your feet

The Staying Active and on your Feet resource has:

  • home exercises
  • healthy eating tips
  • footwear, mobility, eyesight, continence advice
  • medicine advice
  • health and lifestyle checklist
  • home safety checklist
  • useful contacts.

Looking after your mental health

Beyond Blue has mental wellbeing support service and a range of helpful resources. Visit the Beyond Blue website for more information.

Adventures of Bruce and Betty

Follow the Adventures of Bruce and Betty with tips on how to stay healthy.

How to eat well
1:05

Adventures of Bruce and Betty - How to eat well

Read transcript
Video transcript

Adventures of Bruce and Betty - How to eat well

Speaker

Healthy Aging - how to eat well. 

Bruce and Betty are getting older and it's not a bad thing, they still drive and socialize and are out and about all the time. 

They're just as independent as they've ever been, but as they get older Bruce has been having trouble eating and losing weight.

Bruce and Betty have eaten healthily their whole lives but their doctor explains high calorie food is best for Bruce now that they are getting older. 

Bruce starts snacking on things like cheese and crackers throughout the day and changes to drinking full cream milk. Bruce is also finding swallowing more difficult, he finds it easier to swallow his food when he is sitting upright at a table. Bruce also starts taking his tablets crushed with yogurt and his GP changes some medications to liquids or dissolvable.

Bruse and Betty can look forward to being busy and active for years to come. 

How to reduce risk of falls
1:07

Adventures of Bruce and Betty - How to reduce risk of falls

Read transcript
Video transcript

Adventures of Bruce and Betty - How to reduce risk of falls

Speaker

Healthy Aging - how to reduce your risk of falling. 

Bruce and Betty are getting older and it's not a bad thing they still drive and socialize and are out and about all the time they are just as independent as they've ever been. 

As you get older you are at an increased risk of trips and Falls. Betty has given some tips by health professional to reduce down her risk of falling at home. 

Things like: 

  • removing clutter 
  • installing a nightlight 
  • buying well-fitting shoes. 

She checks with her GP whether she is on medication which increases her risk of falls but he also checks that neither her eyesight nor hearing has changed, she buys a pair of distance glasses to use instead of her usual multifocal glasses when she goes out walking. She keeps hydrated and takes part in regular exercise. 

Bruce and Betty can look forward to being busy and active for years to come. 

 How to stay sharp
1:07

Adventures of Bruce and Betty - How to stay sharp

Read transcript
Video transcript

Adventures of Bruce and Betty - How to stay sharp

Speaker

Healthy Aging - how to stay sharp.

Bruce and Betty are getting older and it's not a bad thing. They still drive and socialize and are out and about all the time they are just as independent as they've ever been. 

Recently Bruce has been becoming more and more forgetful Bruce and Betty visit their GP to learn more about dementia and memory loss the GP suggests to: 

  • tip 1 - stop smoking and keep active even walking counts 
  • tip 2 - maintain a healthy weight 
  • tip 3 - eat a brain friendly diet brain, friendly means eating plenty of fruit veggies nuts beans and cereals 
  • tip 4 - stay socially active and take up a new hobby this can help keep the brain active. 

Bruce and Betty can look forward to being busy and active for years to come. 

Healthy Ageing Online Learning

Healthy Ageing Online Learning helps you make small changes to improve your health and wellbeing.

You can now access the Healthy and Active for Life Online program content as Healthy Ageing Online Learning. Learn about healthy eating, getting active and falls prevention at your own pace from the comfort of your own home.

You can access:

  • eight online learning modules with quizzes
  • two online exercise programs designed for beginners with videos so you can follow along at home
  • fact sheets with helpful tips and information
  • an exercise manual and logbook with images and easy-to-follow instructions.

 Explore each topic on the Active & Healthy website to learn more.

Stepping On Program

Have you had a recent fall or worry about falling? Stepping On is a free local program that lasts for seven weeks. It's designed to help you learn skills and knowledge to prevent falls, so you can stay active and independent.

If you want to be more independent and do everyday activities with confidence, sign up now.

How Stepping On helps you

Stepping On teaches you simple ways to stay safe at home and when you're out. You'll also learn easy exercises to make your muscles and balance stronger.

Topics we cover:

  • being safe at home
  • being safe in your community
  • getting stronger and improving balance
  • getting up after a fall
  • managing your medications
  • taking care of your vision
  • choosing safe footwear
  • eating healthy for strong bones.

Who can join

If you're over 65 and live in NSW, or if you're over 45 and identify as Aboriginal or Torres Strait Islander, and you live at home, Stepping On could be just right for you. This program is not suitable for those with dementia or neuromuscular conditions.

Sign up

To learn more about reducing your risk of falling, sign up for your local Stepping On program.

Program locations

Visit the Active and Healthy website to find your local program.

Contact information

Stepping On Coordinator

    Smoke and vape free communities

    Smoking is a major cause of death and disease in NSW, and quitting is the most important step for your health. We are working to enhance policies, support, and environments that promote healthy living.

    Vaping (or e-cigarette) use is on the rise in our region, posing serious health risks, especially for young people. It will take some time before we have clear evidence on the long-term harms of vaping. For information and support, visit Do you know what you're vaping?

    Get help to quit

    There are a range of options for those wanting to quit smoking, including:

    • talk to a health professional, such as your GP
    • call NSW Quitline on 13 78 48, a free and confidential telephone service
    • visit the iCanQuit website for information and interactive tools to support your quitting journey
    • Quit for new life for pregnant Aboriginal women.
    World No Tobacco Day

    One in 3 students aged 16 to 24 have experimented with e-cigarettes. Marketing efforts are aimed at young people, raising concerns that e-cigarettes might normalise smoking behaviour.

    It's important to note that in Australia, e-cigarettes are not approved as a method to quit smoking.

    We have new resources for schools in collaboration with a Vape-Free Action Group.

    These include:

    For access to these resources, email mlhd-hp@health.nsw.gov.au.

    Know when you're being played

    Watch the video and learn how young people are drawn into tobacco use through tobacco industry manipulation.

    1:48

    Know when you're being played

    Read transcript
    Video transcript

    Know when you're being played

    Speaker 1
    Hey i haven't seen you since the last family gathering. how are we related again? 

    Speaker 2
    I think we're distant cousins or something. 

    Speaker 1
    That's right, remind me what you do.

    Speaker 2
    I work for a tobacco company, but it's not what you think, don't blame me for all the stories you hear about people getting sick from smoking. We just provide the product people make their own choices.

    Speaker 1
    How is it a person's choice when the product you sell is totally addictive 

    Speaker 2
    That's why we're moving towards vaping, it's possibly not as dangerous and you know we're adding all kinds of flavors and stuff and again it's not our fault people keep coming back.

    Speaker 1
    But you're putting chemicals in cigarettes and vapes to make people addicted, how is that not your fault? 

    Speaker 2
    Smart people like you know how much damage cigarettes can cause to people's looks and fitness overall health that's why we've had to change.

    Speaker 1
    Who exactly is we?

    Speaker 2
    Who do you think, the tobacco industry of course. It cost us billions to keep the industry going when advertising bans and bad publicity came in.

    Speaker 1
    What, you mean plain packaging and increased prices the government forces you to have. 

    Speaker 2
    It's forced us to rethink how to get young people to use our products we've had to pay influencers and celebrities to light up on screen, but we're more upfront these days about the health risks of smoking. Now we even advertise it on our websites and products we're following all the guidelines and we're just trying to bring in a new wave of customers and at the end of the day young people can make their own choices.

    Speaker 1
    So let me get this right you're not concerned by the millions of people who die horrible deaths because of the lies your company spreads and the addictive products you sell you only think of the billions of dollars. 

    Speaker 2
    It's just business.

    Resources

    Learning package

    A learning package for teachers to use in classrooms has been designed to help support key concepts and themes for students, targeting tobacco use. This package is based on the, "Know when you're being played" video.

    Also included is an e-cigarettes factsheet for parents.

    We encourage you to share the video and learning package with colleagues and friends.

    Contact information

    Download as PDF Print this page
    Top of page