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08/Apr/2020

Cast your mind back just a few short months when the thought of hanging out at home with no obligations would’ve been a wonderful dream. Relaxing, feet up on the couch, a cheeky afternoon nap…ah, the serenity. Now that we have to stay at home, we’re all finding it a little harder than we thought it would be to stay sane and entertained.

So our team have come up with a bunch of things you can do at home this Easter long weekend, and into the coming months. Apologies (sorry, not sorry) this is another long one!

Play – with your kids, pets, partner. Now’s the perfect time to let your inner child loose, play and have fun! Rediscover chasey (the dogs love that one), play hide and seek, build a blanket fort in your lounge, play footy in the backyard, play SH Health’s Easter Bingo, take part in the wheely bin challenge. 

Learn – about the world, a new skill, language, art, culture, history, society. There are so many organisations providing online learning courses, and many of them are free. Just search online using your favourite search engine, and explore what’s available. Also check out Laneway Learning, MOOCs (massive open online courses), TAFEs and colleges, community houses. You’ll come out of this pandemic with so much knowledge you’ll wow everyone at your next trivia night 🤣.

Read – OK complete disclosure here – I’m a librarian, so I love reading and want everyone to enjoy reading too 😊. Now is a great time to read that book you’ve always wanted to, or the one your friends have been going on about. You can read so many books online, or you can you can listen to audio books. Some are free, others you’ll have to pay for. Or go through the pile of books and magazines you have at home. Reread your favourites, share them with your family, create a bookclub and discuss what you loved. And don’t forget to check out your local library to access eBooks and audio books.

Travel – one of our MSK Kids families is travelling the world by having different themed dinners and dressing up. So far they’ve been to India, Malaysia, USA, Thailand 💚. You can travel online and visit cultural and historical collections around the world, zoos and galleries, explore travel blogs, watch documentaries. It’s amazing how much of the world you can experience from home.

Worship – we’re entering an important period of celebration and significance for many faiths. But we can’t gather at our churches, temples, mosques, synagogues and other places of worship with our family and friends. The good news is that a lot of them are going online. Contact your place of worship or search online to see what events are being streamed and when. Gather with your extended family and friends virtually after worship to celebrate together. It’s going to be different, and it’ll be challenging for many of us, but we can still celebrate the things that are important to us.

Create – draw, sing, paint, write, dance. Take a tip from The Sound of Music and put on a concert or puppet show. All you need to start is an idea. Then go online to see what you need (if anything) and how to move your creation forward. And don’t forget to check out Pinterest. Wow, that’s an amazing rabbit hole you’ll fall into for hours!

Donate – blood, plasma, goods, money…whatever you have to offer. As far blood and plasma go Australian Red Cross Lifeblood is still open and are a VERY essential service. So if you’ve never donated blood and/or plasma, and you’re healthy and well, they could really use yours right now. And if it’s been a while since you’ve donated, it’s time to head back there. Check out their website for more info to see if you’re eligible.

Play some more
– do a jigsaw, create a Lego masterpiece, play board games. You can do many of these things online or using an app, or brush off the games you have at the top of the cupboard in your spare room. Challenge your friends to online games like Words with Friends (if you’re a nanna like me) or some very cool multiplayer games like Fortnite. Stay connected with your friends or meet new people online and have a great time!

Connect – call your parents, your aunt, your brother, your friend from high school. Or reach out via social media. Everyone’s isolated so let’s lessen that by staying connected with the people we love, and reconnect with those we’ve lost track of.

Organise – your cupboards, garage, the weird space under the house, your finances. Wherever you have mess or chaos, what better time than now to get these things in order?

Clean – on a similar note, clean. Clean out the old things you don’t need, want or use, Save them for when you can go to the op shop and donate them. Or prepare your online ads for when you can go back to selling online*. And once you’ve sorted through this stuff, physically clean your space. Give everything a good dose of elbow grease.
*Note – we’re working under the assumption that selling your goods is not an essential reason for leaving your home (e.g. to post something or for someone to visit your house to collect something.

Camp –it’s a much loved tradition in Australia for the Easter long weekend. You can still do it, just camp in your backyard or in the lounge.

Review – your insurance, your Will, finances, energy providers and telecommunications providers. Not nearly as fun as camping 😁 but it’s important, and we never seem to have time for this kind of stuff. Until now.

Cook – we have endless online resources to help us create the perfect meal, try a new recipe, bake a cake or make chocolate crackles. Get the kids involved, make a delicious mess and have fun!

Listen – to each other, audio books, podcasts, music. Take time to really immerse yourself in whatever it is you’re listening to.

Write – a book, blog, journal, your family history. Whatever takes your fancy. Sit in front of the computer or grab a notepad and pen (or quill if you’re feeling fancy) and just get it all out. I find the best way to get started is to just do it…throw words down, have a brain dump, then reread it and edit after you’ve written something. Don’t tie yourself up in knots reading as you’re writing. You can edit when you take a break from the creative process.

Research – your family history, a place for your next holiday, info about your health condition, life, the universe and everything. By now you may have guessed that there are a lot of resources online. Try the state and national libraries, archives, commercial ancestry websites, travels sites, our website, museum websites. There’s so much information out there. The world really is your oyster when you have the time and inclination to do some online searching and exploring.

Garden – create a new garden, resurrect an old one, plant some pots, mow the lawn. Whatever you enjoy and gets you outside and into the fresh air. Then sit back and admire your handiwork. It’s such a satisfying feeling!

Meditate – with all the online stuff we’ve been suggesting, as well as all the noise of the constant media, work, school and everyone living in tight quarters at home, it can be overwhelming, exhausting and LOUD! So take some time out to be quiet. Why not try some mindfulness meditation? Or just sit quietly in your yard? Get the rest of the household involved, and make it a part of your new routine. Your mental health will thank you for these moments of stillness and reflection.

Exercise – well der. Clearly that’s a no-brainer, but it has to be included in our list. And exercise is one of the magical reasons you’re allowed to leave your home at the moment. But it does have to be in compliance with the restrictions in place in Australia, and any further restrictions in your state or territory.

Volunteer – there are many charities, community groups, schools and other organisations that depend on volunteers. And a lot of their volunteer work can be done from home. Check out what’s available by visiting the Volunteering Australia website, or contacting your school, sporting clubs and other local groups.

With all that we’ve offered here, and really it’s just the tip of the iceberg, we hope we’ve inspired you with some interesting, fun, challenging, thought-provoking things to do while in iso.

Have fun, stay safe, stay home and take care of each other.


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19/Mar/2020

Didn’t think we’d ever be writing those words!

Update – 23 March 2020 – From midday today, all indoor sporting venues and gyms across Australia will be closed until further notice. 

The government has just announced a ban on non-essential indoor gatherings of 100 of more people.

So what does that mean if you live with a musculoskeletal condition like arthritis, back pain or osteoporosis?

Well, it depends. One area you may feel the impact immediately is your exercise program. Exercise and being active is vital for all of us living with musculoskeletal conditions. It helps us manage our condition, our pain, our weight, and our mental health. It also helps us sleep better and gives us the opportunity to socialise with others.

However if you take part in classes or attend an indoor exercise centre or gym (that holds more than 100 people), you won’t be able to attend. This may be frustrating, but it’s one of the measures we need to have in place to prevent the spread of COVID-19 and protect the most vulnerable in our community. Many of whom have a musculoskeletal condition.

Some gyms and exercise centres have already closed, with the City of Sydney closing all its gyms and aquatic centres.

If you exercise in a smaller space (less than 100 people), that should be ok at the moment. Although it’s worth noting that there’s still the potential for people to contract COVID-19 at these venues.

Given that many people with musculoskeletal conditions do exercise in smaller spaces, including warm water exercise, tai chi and chair based exercises, we’ve pulled together the current information so that you can make an informed choice about where and how you exercise.

First and foremost – you need to stay home if you’re unwell. If you have any reason to believe you’ve been infected with COVID-19, call your doctor. Call them first – don’t go to the clinic if you suspect you have the virus. Call and let them know your symptom and travel history.

Warm water exercise classes

Based on current medical information there’s no evidence that COVID-19 can be spread through pool water, provided that it’s adequately chlorinated. However if you attend warm water exercise classes, the biggest risk for contracting COVID-19 is mixing with other people who may have the virus, particularly in a wet environment, which is ideal for passing on infections of all kinds. At this time we would recommend that you avoid warm water exercise classes and seek alternative ways to keep active. See our list below for more information.

Chair based exercise classes

These classes are great for people with mobility and balance issues, just make sure you’re spaced at least 1.5m from others, and all surfaces are cleaned and disinfected before and after class. Ensure that you practise good hygiene as outlined by the Department of Health such as washing hands with soapy water and covering your cough or sneeze with your elbow or tissue. Also remember to practice social distancing at all times.

Tai chi

Tai chi is a great exercise for people with musculoskeletal conditions. It’s gentle, helps improve balance, and it can be very relaxing. Also social distancing is already inbuilt in tai chi classes as participants generally need greater than 1.5m between people to do the movements. Again remember to practise good general hygiene as outlined by the Department of Health as well as practicing social distancing before and after class.

Gyms and fitness centres

These places are often humid and sweaty, with surfaces touched by many people. It can be an ideal place for the spread of germs. If you do go to a gym, they should have already put in place measures to keep people as safe as possible including: communicating with all members and visitors about both your responsibility in relation to hygiene and social distancing as well as their responsibility to you. Hopefully they have reduced class sizes and made sure there’s plenty of space between members and between equipment. You should also notice that cleaning and hygiene measures have been stepped up. If your gym hasn’t done this you should seriously reconsider attending.

Alternative ways to exercise

You may decide that at this stage, the risks of exercising indoor in public spaces are just too great for you. That’s absolutely fine, and totally your choice. We’re all dealing with the pandemic in our own way. But exercise and keeping active is important. So here are some other ways you can exercise during the pandemic:

  • Getting outside and going for a walk, jog or run is still a great way to stay active. If you’re doing it with a friend or a group, maintain space between each person. You may have to speak more loudly  but the space between you helps prevent the spread of the virus if it’s present, but not yet detected. And don’t forget – COVID-19 doesn’t spread to our pets, so take your dog for a walk. They’ll love it! And avoid walking, jogging or running in busy areas, or during busy times.
  • Use an old fashioned DVD and exercise in front of your TV. Or stream an exercise program online. Or use an exercise app. There are so many to choose from. Just make sure that the exercises are performed by people who know what they’re doing.
  • Dance around the house. Get the blood pumping with some of your favourite, high energy music, and shake it off!
  • Walk/run around your home and yard. At the beginning of the Chinese lockdown there was news of a man who ran a marathon in his own apartment.
  • If you have a WII Fit, or any of the electronic karaoke/guitar/music games that plug into your TV, set it up and go for it. Sing and dance to your hearts content. If you don’t have any of the electronics, just do some air guitar or air drumming. We’ve all done it, and it’s so much fun.
  • Get creative! One of our families has told us about how they’re blowing up balloons and using them as balls. For example, keeping them off the ground while they sit on opposite sides of the table, hitting balloons with fly swats and other improvised rackets for a game of tennis. We can be very creative when we need to be – let your inner exercise guru loose!
  • Use what you have around the house. You may already have exercise balls/bands and weights to use, or you can improvise with cans of soup for weights, steps ups on your stairs etc.
  • Incorporate incidental exercise. Check out our blog on how the little bits and pieces you do over the course of your day – for example cleaning, talking on the phone – can be made more active and really add up.
  • Go for a ride. Use an indoor stationary bike, or hit the streets or park on your bicycle.

There are lots of things you can do to remain active during this pandemic, and stay safe. These are just some of them. For more information, visit our website or call our MSK Help line weekdays on 1800 263 265. Or email helpline@msk.org.au.

More to explore


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22/Jul/2018

Tips for getting back on your bike

The Tour de France is on again. And there’s nothing like watching great athletes race through the French countryside – past beautiful chateaus, idyllic villages and madly cheering fans. If you’re like me, it’s enough to make you drag your bike out of the shed, dust the cobwebs off and hit the road. Literally.

One spin around my small suburban street and I crashed.

It seems my ability to ride a bike, like most things you don’t do on a regular basis, has disappeared. Along with my ability to roller skate, climb trees and bounce out of bed fresh as a daisy after a late night out.

But the saying “it’s as easy as riding a bike” must exist for a reason, right? So I persevered, and while I’m still a little wobbly, and hills are a challenge, I’m doing it!

So here are my tips for getting back on your bike after years away.

  1. Get a bike – obviously tip number 1 for riding a bike is to get one.
    • If you’re buying a new bike, get advice from people you know who ride regularly. Find a good bike shop and talk with the staff. Check out the Choice guide to help you know what to look for.
    • Borrow a bike from a friend or neighbour. That way you can give cycling a go before you spend any money on a new bike.
    • If you already have a bike, go over it to make sure it’s in good condition. If you’re not sure what you need to do, enrol in a basic bike maintenance course. Just Google it, and you’ll find places that run these courses in your area.
  2. Make sure your bike is fitted with all the necessary bits and pieces you’ll need. Much of this will depend where/when you plan to ride, so seek advice from other cyclists or from the bike shop. But some of the things you may need include: comfortable seat, light, bell, basket/rack, water holder, lock, pump.
  3. Find the perfect outfit for you – this doesn’t need to expensive, but does need to be comfortable, brightly coloured so others can see you, made out of fabric that breathes, and if you’re riding at night or when it’s getting dark, reflective. Oh, and padding in bike shorts can help protect you from some unpleasant pain in sensitive areas! You’ll also need a good helmet that fits you properly. Remember it’s compulsory in Australia to wear an approved helmet when riding a bike.
  4. Where to ride – this is an important one. You’re more likely to ride more regularly if you feel safe and you’re in a pleasant environment. So depending on where you live, riding around your local streets may not be the best option. Taking your bike to a park or local bike trails may be the best way for you to build your confidence. Make sure the paths are easy to navigate, wide enough for you and others to get by, not too steep (at least while you’re relearning to ride) and have places where you can stop for a breather, have a drink and enjoy the surrounds.
  5. Grab the family and friends – exercising is often more fun when you do it with others. And riding a bike is a great activity for people of all ages and levels of fitness.
  6. Start small. It’s easy to get swept up in the ride – the nature around you, the hypnotic effect of turning the wheels around and around, the wind in your face – and then you realise you have to cycle back to where you started. So be aware of the distance you travel. Starting small also gives you the time and space to relearn riding your bike – how the brakes work, the gears, steering, not crashing!
  7. Drink water. You’re exercising, so you’ll be sweating and losing fluid. Take regular breaks to rehydrate.
  8. Check out the networks – both formal e.g. Bicycle Network and local, informal cycling groups. You’ll get information, support and advice, and you’ll meet new people.
  9. Enjoy yourself! Cycling is a really enjoyable activity – so get out there, check out the countryside and have fun.

More to explore

  • Your local council website for cycling groups, paths and other resources
  • Your state/territory government parks websites for information on riding safely in parks, maps and much more.

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26/May/2018

And that’s just what they’ll do

Walking is a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

I love walking. I take a quick walk around the block during the day if I can manage it, but I always make sure I get out after I get home from work. I find it’s a fantastic way to relax after a long day at work.

For me the important thing is to get changed and put my walking shoes on as soon as I get home. If I sit down, or get distracted by others, the opportunity disappears.

I grab my MP3 player, put on a podcast or music, and head out. The fresh air, the exercise, and listening to something interesting is a great mood booster.

On the weekend I like to explore new areas, so I hop in the car, pick up a friend, and we walk in a park, the bush, in the CBD, at the beach. This keeps my walks interesting, and I also have the benefit of discovering new places.

If you don’t exercise much, walking might be a good way for you to build up your activity levels – though be sure to talk with your doctor first to get the all-clear. Then start slow.

Try walking 30 minutes a day on most days of the week and you’ll really notice the health benefits. It can help you lose weight, or maintain a healthy weight, it can lift your mood, help you get a good night’s sleep, improve your bone and joint health and increase heart and lung fitness.

If you can’t walk 30 minutes at a time, break the walking up over your day. Three 10 minute walks, six 5 minute walks…it all adds up.

Walking tips

  • Wear comfortable, appropriate clothing and shoes.
  • Warm up and cool down to prevent injuries or pain.
  • Make it social – walk with a friend, your family, kids, the dog.
  • Listen to music, audio books, podcasts.
  • Make it a part of your regular routine – go at the same time each day – e.g. after/before work, after lunch.
  • Explore new places to walk.
  • Take a water bottle – it can be thirsty work!
  • Track your walking with a pedometer or fitness activity tracker.
  • Increase the distance of your walks and intensity of your walks over time.
  • Take your walk inside if it’s raining or a hot day – walk in a shopping centre, around the office, around your house.
  • Join a walking or bushwalking group.

So what are you waiting for? Grab your walking shoes and get out there!


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25/Sep/2017

There’s nothing like this time of the year. It’s getting lighter and brighter. The weather is warming up and you can almost smell spring in the air! You just want to get out and about.

If your exercise routine has been hibernating over winter, spring is the perfect time to brush it off, get back into the swing of things, and get moving. It’s also a great time to add something new to your exercise regime.

Take a hike – walking is a great exercise that’s suitable for most people. You can adapt it to your specific needs and interests – e.g. a walk through your neighbourhood, Nordic walking (using special poles and technique that work your upper body), or walking in the bush and enjoying the smells and sights around you. If you find it difficult to find time to exercise, try breaking your walks up into smaller increments. If you can start with a 10 minute walk a few times during the day, it all adds up, and before you know it you’ve done 30 minutes of walking by the end of your day! Make sure you wear comfortable clothing and appropriate shoes for walking.

Makes some waves in the water – water exercise is a gentle, soothing form of exercise. The water supports your body and the resistance provided by moving through water boosts muscle strength and endurance. The types of water exercise you can choose include: hydrotherapy (offered by physios as one-on-one sessions for individuals or in small groups), gentle water exercise classes at your local fitness or recreation centres or swimming laps at your local pool.

Try tai chi – it’s a low-impact, slow-motion exercise, with gentle movements. When doing tai chi, your muscles are relaxed rather than tensed, and your joints are not fully extended or bent. You can learn tai chi from books and DVDs, however most people find it easier to learn from a qualified instructor. Books and DVDs are useful to help you practise between classes.

Hit the dance floor – dancing is a fun, social form of exercise. It’s also a great way to meet new people. There are so many different styles of dancing you can try, from Latin to hip hop to ballroom to belly dancing to just shaking it all about your lounge room when a great song comes on the radio! Make sure you’re wearing shoes that are appropriate for the style of dancing you’re doing, start slowly, learn good technique and have a wonderful time!

Get on your bike – and get your blood pumping. Riding a bike can give you a good cardio workout, which’ll help improve the health of your heart and lungs (cardiovascular system). Cycling can also help improve your stamina, manage your weight and reduce your risk of developing other health problems (e.g. diabetes).

Practise Pilates – the slow, controlled movements of Pilates can help you improve your flexibility and strength. Ensure you see a qualified instructor who can teach you how to perform each exercise correctly and safely.

The important thing when you’re looking to start exercising or reinvigorate an exercise program is to find something you enjoy doing. You’re more likely to continue doing it, and reap all the health and social benefits that come from regular exercise. Exercise with your friends, join a team and just get out and move. And don’t forget to keep your doctor informed about what you’re doing.




Musculoskeletal Australia (or MSK) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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