Exercise and Rehabilitation

Active Lifestyle

We all know that most of us can be more active. Now you have the opportunity to attend structured classes supervised by a fitness instructor for no cost. Timboon and District Healthcare Service views this as an investment in our community as we understand that prevention is better than cure. People often slow down their exercise and activity levels because they grow older. In fact there is much evidence to suggest that we feel older because we stop being active!

People are motivated to exercise for many different reasons.

Perhaps you wish to:

Aim to undertake the accepted 30mins of exercise each day to prevent lifestyle diseases

No matter what your reason to increase your activity level, we aim to offer a variety of programs to match your motivation.

What happens when you come to the classes?
In consultation with TDHS staff, you discuss your current fitness and health status. Areas to improve are identified and an appropriate program suggested. This may range from training independently, as part of a group, or in consultation with the physiotherapist. Your individual needs are central to this process, and ongoing assessment is available whether formal or informal. You choose which exercise approach works for you. Options available to you include cardio circuit, balance skills, hand held weights, resistance band workout, tai chi, pilates exercises, exercise with the fitball, flexibility, and relaxation.

Body Balance

This 8 week course aims to reduce the risk of falls by providing assessment, information and exercise that improves strength and balance. Based on the ?NoFalls? exercise program, clients are referred by health professionals and are assessed for falls risk. After each 1 hour exercise and activity session, 30 minutes of education and discussion follows. Exercises are taught to participants who are encouraged to follow a home program and/or attend other exercise classes provided by TDHS. This short course provides a good opportunity to introduce clients to the Exercise Classes and thus encouraging a weekly commitment to exercise for health.

Gentle Exercise

This group class is the lowest impact of all the classes, focussing on functional movements and mobility. Most exercises are chair-based, yet clients are encouraged to complete a mobility circuit during the class time. Strength training does play a role in this class, as does relaxation and tai chi, but the motivating force for most participants is the social interaction. The end of class cuppa is very important! Community transport plays an important role to keep participants attending.

Strength Training

Originally based on the Powerpals community program, 2 sessions are offered during the week. They are self paced with participants working through a series of 3 upper and 3 lower body exercises complemented with other activities to make the sessions approximately 1 hour in duration.

Programs are written to work towards the aims of the participants. Eg. Improve upper or lower body strength, lose weight, improve posture.

This time is ideal for those wishing to have specific needs met with one on one support if required. Eg. rehabilitation recovery from surgery or injury.

Circuit Training

This twice weekly session is for people who enjoy exercising with others. A typical session includes a 10 station aerobic circuit, followed by stretching and strength training. We finish up with 10 minutes of guided relaxation. Other activities in all these sessions include using a pulley machine, exercise bike, treadmill, fit ball and Pilates and balance exercises.

Tai Chi

This well-known gentle exercise can be of great benefit to the older adult. Positive outcomes include preventing falls, increased flexibility and strength, particularly in regards to posture, improvement to concentration and focus. The forms studied are Sun 73 and Tai Chi for Arthritis, developed by a Sydney GP and endorsed by Arthritis Victoria. Three classes are currently running from beginners to many years experienced and are consistently attended. Age of participants ranges from 46 to 83.

Bounce Back with Babes

This program aims to provide the opportunity for post natal women to be involved in an exercise class that caters for their needs and those of their babes. With similar programs across the South West, the success stems from a simple solution to the barriers of childcare, altered postnatal body image & rural isolation. Classes are conducted in a safe & supportive environment that is conducive to safe play. BBwB instructors support participants to tend to their babies? needs as they arise.

When can Mums start?

After the 6 week post natal check, confirm with your doctor that you are OK to start exercising. Telephone TDHS to register and then come along to your weekly classes! All Mums who have had a baby in the past 12months are welcome to join, and if you have older kids as well, bring them with your babe! New Mums groups are encouraged to join together, as levels of fitness and ages of babes will be similar.

The classes are specifically designed for Mums to regain fitness and strengthen those muscles stressed during pregnancy and childbirth.

A typical class may include an aerobic circuit, stretching, pilates, strength training and relaxation. The realities of breastfeeding, weight gain/loss, back and pelvic floor health are all considered and catered for.