Keeping healthy - a guide to programs and services

There are many other healthy living programs and organisations that can support you on your journey to good health.

Heart Foundation Walking

The Heart Foundation community-based walking groups are free and led by volunteers, to help people stay active and take better care of their heart health. There is a group to suit everyone, including people over 50 years old, parents with children, workplaces and cultural groups. To find the nearest local walking group and to register online visit the Heart Foundation website.
lady with water bottle

Active Melbourne City Sports
Active Melbourne City Sports is a range of sport and physical activity programs designed to get the inner city worker active. They offer soccer, basketball, netball, barefoot bowls, touch football and dodgeball competitions, all held at the Docklands Sports Courts, Flagstaff Gardens and Fawkner Park venues each week during your lunch break.

Exercise programs for people over 50
Living Longer Living Stronger
This program encourages people aged 50 years and older to improve their fitness, health and overall quality of life. The program focuses on increasing a participant’s strength. An individual program is planned for each participant. The cost  is around $5 per session. Contact Seniors Information Victoria: 1300 13 50 90

YMCA Pryme Movers
Pryme Movers is for people aged 60 or over and supports the management of health conditions such as heart disease, diabetes and arthritis. It also helps prevent the onset of other health conditions such as osteoporosis (weak bones), and helps people to improve their mobility and strength and reduce the risk of falls.

Healthy eating
YMCA EatSmart
EatSmart is a nutrition course that motivates people to make long-lasting changes to their eating habits. It provides information on how to make healthy food choices and stay well. For details of all YMCA health & wellness programs:
Contact: 03 9403 5000

General health
LiveLighter LiveLighter is a campaign that encourages adults to lead healthier lifestyles, to make changes to what they eat and drink, and to be more active. LiveLighter includes a range of free tools and resources to support healthy lifestyle change, including recipes and a meal and activity planner.

Better Health Channel
The Better Health Channel is a trusted source of health and medical information. Every piece of information is developed with leading health professionals in Australia, so Victorians can be assured they are getting the most accurate and latest in health knowledge. There’s plenty of information on healthy eating and exercise that will help you on your journey to good health. There’s also a resource called My Health Life where you can record, monitor and manage your health and wellbeing.

QUIT Victoria
Quitting smoking at any age will reduce your risk of heart disease, stroke, cancer, chronic bronchitis and several other health conditions related to smoking. QUIT suggest numerous strategies – from electing a ‘quit date’ to replacement therapies and online coaching – that have helped Victorian smokers to give up. Call the Quitline [on 13 7848] for help and advice; they also offer a free personalised online coaching and text messaging service to help you keep on track.

Contact: 13 7848

Finding a GP
A general practitioner (GP) is a doctor who is also qualified in general medical practice. GPs are often the first point of contact for someone, of any age, who feels sick or has a health concern. They treat a wide range of medical conditions and can advise you on lowering your risk of diabetes and cardiovascular disease. To find a GP in your area, visit the link below.

Health Direct
Healthdirect Australia is a national, government-owned, not-for-profit organisation. They have been helping Australians manage their health and wellbeing for over a decade through a range of different information and advice services.

Diabetes, heart disease and stroke organisations

Healthy eating information


Other useful sites

Your risk of chronic diseases, such as type 2 diabetes and heart disease, is affected by your weight and also where your body fat is stored. People who carry fat around their waist (apple shaped) could be at increased risk of chronic disease.

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One way of making sure that you eat the right balance of healthy foods is to use the plate model for guidance.

These four steps will help you serve up a healthy food plate:

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  • Drink plenty of water.
  • Eat more fruit and vegetables (at least two servings of fruit and five servings of vegetables every day).
  • Manage your portion sizes.

Click below to read more tips.

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Being physically active and limiting your sedentary behaviour is essential for health and wellbeing. Research has shown that just 30 minutes of moderate activity a day has many health benefits including:

  • a reduced risk of type 2 diabetes and heart disease
  • reduced stress and anxiety
  • increased energy
  • increased muscle strength
  • weight control

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

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Australians have access to a wide range of foods, but most of us need to choose foods and drinks more wisely to help protect our health.

The Australian Guide to Healthy Eating recommends that a healthy diet should include a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamins and minerals. Foods to include are breads, pastas, lean meats, fish, fruits and vegetables.

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