9 science-backed tips for extending your healthspan
When it comes to living longer, researchers agree we need to extend our healthspan (the number of years we live in good health), not just our lifespan. Here’s how.
Exercise snacking: the benefits of micro-workouts
Looking for simple, accessible exercise routines to add to your day? Exercise ‘snacking’ is a research-backed way to maintain strength and mobility as we age.
Can strength training help you live longer?
Want to live a long, full life? You’ll need healthy muscles. To maintain your muscle strength, add a little resistance training to your weekly routine.
5 ways to reach your daily step goal
The average Australian walks only 4,000 steps a day. Here are five ways to increase that number and improve your health and wellbeing.
How to transform your walk into a workout
Walking can be a powerful and accessible way to stay fit and healthy, no matter your age. These five tips will help you make your daily hike even more effective.
How HCF health cover has helped Jenny for 60 years
During six decades of family health crises and her own medical problems, including knee replacement surgery, Jenny has relied on HCF and its health cover for support.
How Guy manages his weight with the CSIRO Total Wellbeing Diet
After trying different diets, Guy found a weight management program that seemed perfect for his lifestyle. Then he discovered HCF could cover the cost.
Healthy ageing: how to exercise over 50
Ageing is inevitable – but being unfit and unhealthy isn’t. Ready to start moving but not sure how? Use these tips to help make the most of exercise over 50 and beyond.
THE BENEFITS OF QUITTING ALCOHOL FOR YOUR BODY AND MIND
Cutting back on alcohol, or quitting, can be a game-changer for your physical and mental health. Here’s what happens to your body when you quit, and tips on how to do it.
NO-GAP JOINTS PROGRAM: HOW IT HELPED JANET WITH HER KNEE REPLACEMENT SURGERY
After a fall left Janet in acute pain and needing knee replacement surgery, she discovered the benefits of our No-Gap Joints program.
HOW TO LOWER YOUR BLOOD PRESSURE WITH EXERCISE
Exercise can help lower blood pressure and reduce the risk of heart disease. Learn what type of exercise is most effective and how much you should be doing.
6 tips to prevent weight gain
Struggling with a slowing midlife metabolism? We look at some of the reasons behind age-related weight gain, plus how to maintain a healthy weight.
How to sleep better as you get older
Many people experience sleep problems with age. Here’s why quality sleep is so crucial for our health as we get older and how many hours you should aim for.
5 ways your health cover can help improve your wellbeing
From extras that will keep you moving to essential health checks and programs that support your wellbeing, here’s how your health cover can help improve your wellbeing.
Is cardio or strength training better for weight management?
When it comes to exercising for weight management, cardio vs. strength training is an age-old debate. Try mixing up your workout routine for the best results.
How to break bad habits for a healthier life
Bad health habits are easy to form and hard to break. Learn why habits are a powerful driver of behaviour and how to build healthy habits for lasting change.
Self-care tips and sleep habits to avoid Christmas stress
Self-care tips and healthy sleep habits can help you find balance, calm and enjoy one of the busiest times of the year.
Why is it hard to lose weight after 50?
As you get older, you might notice that you find it harder to lose weight after 50. Your clothes may begin to feel tight and you might feel like it’s harder to exercise. Here’s what you can do to stay on top of your health.
Diabetes program: How it’s helped Joseph’s type 2 diabetes
Our diabetes management program with coaching support has helped Joseph make a life-changing step in his health and wellbeing journey.
5 rules for healthy ageing
Take charge of your health and increase your chances of living a longer, happier life with help from your health cover.
The best workout routine for your heart
Staying motivated and consistent are the best exercise tips, says this leading cardiologist.
7 effects of sleep deprivation – and how to fix it
Not getting enough shut-eye can be harmful to your health. Here’s how to improve your sleep.
HOW YOUR HEALTH COVER CAN HELP YOU LOOK AFTER YOUR BODY
We all have different health needs and conditions – here’s how your health cover can help you to maintain your physical health, long term.
Sleep apnoea: symptoms, causes and how it affects your health
Sleep apnoea can have a big impact on your everyday wellbeing and long-term health. The condition is highly treatable, starting with lifestyle changes.
HEART HEALTH – WHAT WOMEN NEED TO KNOW
With regular heart health checks and some heart-friendly lifestyle changes, here’s how women can protect themselves and reduce their chances of having a heart attack.
HEALTHY WEIGHT FOR LIFE: HOW CHERYL GOT A NEW LEASE ON LIFE
During a visit to an HCF branch, Cheryl Read discovered Healthy Weight for Life – the weight management program that was the first step towards improving her health and wellbeing.
WHAT ARE THE BEST LOW-IMPACT EXERCISES FOR WOMEN?
Exercise doesn’t have to leave you sweaty and exhausted. Low impact activity has many fitness benefits – especially for women.
HOW A KNEE REPLACEMENT CHANGED ONE MAN'S LIFE
For 60 years, John was told a knee replacement wasn't possible until he met an orthopaedic surgeon who helped him to walk again with confidence.
When can I return to exercise after COVID?
Knowing when you’re ready to return to exercise after COVID can be different for everyone. These tips will help you restart your regular workout routine safely.
How a health diagnosis changed one man’s outlook on life
HCF member Trevor Tyne has faced extreme health challenges, but those events changed his life for the better. Read about his health journey, and how HCF was there to support him.
REFOCUSING ON HEALTH AFTER HEART ATTACK
Despite recovering from a heart attack and working through grief and loss, Gary Kilburn has had a lifelong commitment to his wellbeing. His story shows it’s never too late to look after yourself.
THE HEALTH BENEFITS OF SKIING AND SNOWBOARDING
Snowsports are fun and can have great health benefits too. Learn how skiing and snowboarding are good for your bones, joints, muscles, balance, heart and mind.
SLEEP PROBLEMS? HERE’S HOW TO GET BETTER SLEEP
If you have sleep problems, you’re not alone. The good news is there are plenty of simple sleep strategies to help you get better, more restorative sleep – all night long.
WHY EXERCISING OUTDOORS IN WINTER CAN BE GOOD FOR YOUR HEALTH
Don’t let the cold weather put you off – outdoor exercise in winter is great for both your physical health and mental wellbeing.
How to take care of your joints while exercising
Protecting your joints when playing sport can support our wellbeing at every age. Read our tips on caring for your joints while exercising.
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All your questions about brushing kids’ teeth, answered
Brushing our teeth twice a day is something most of us do without even thinking about it. Throw kids into the mix, however, and it’s a whole new ball game. We put your questions to HCF Dentist Dr Chris Ho.
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Riding high: How freeride snowboarder Michaela Davis-Meehan looks after her physical and mental health
For Flip ambassador Michaela Davis-Meehan having the right kind of cover, exactly when she needs it, means she can take to the snow with better peace of mind.
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Healthy habits: How to prepare your kids for a stress-free dentist visit
A positive first dental visit can help your kids overcome or avoid fear of the dentist later on. Here are some tips for preparing you and your child.
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8 easy outdoor adventures to have this summer
The summer holidays don’t have to cost a lot of money. All you need is some imagination and a sense of adventure.
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EASY WAYS TO IMPROVE YOUR SLEEP QUALITY
Did you wake up this morning feeling refreshed? For many Aussies, a good night’s sleep is hard to come by, but there are ways to improve your sleep quality.
Flip – Australia’s first on-demand injury cover
From a white-water rafting adventure, to a few days on the slopes, or a quick surf after work. Flip is Australia’s first on-demand injury insurance, offering quick, simple cover that fits your lifestyle, whether it’s for a week or just the weekend.
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Screen time and eyesight: How to develop healthy habits in kids
With time spent in lockdown, home-schooling, and less opportunity to get outside, our children have been staring at screens even more than usual — and are facing potential eye issues as a result.
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HOW A SHORTAGE OF DONATED SPERM IS HURTING AUSSIES WHO DREAM OF BEING PARENTS
When Jane* found herself single and childless at almost 40 years old, she knew she had to make the most important decision of her life.
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YOUR COVID-19 AND VACCINE QUESTIONS ANSWERED
With new developments every day, it can be difficult to keep up with the latest health advice around COVID-19 and the vaccine. Here are the answers to your COVID-19 and vaccine questions.
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5 ways to reach your daily step goal
The average Australian walks only 4,000 steps a day. Here are five ways to increase that number and improve your health and wellbeing.
WHY CORE STRENGTH MATTERS AND HOW TO BUILD IT
A strong core can help to reduce the risk of lower back pain, improve your balance and help you with everyday activities. Here’s how you can build core strength.
Drinking while pregnant: Everything you need to know
What’s the truth about drinking while pregnant and are there any safe amounts for mum and baby? Here’s what you need to know.
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Why resistance training is essential for women at every age
Resistance training is a key part of staying healthy for women at all stages – but older Aussies aren’t hitting their quota. Here’s how to integrate it into your daily life.
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Pandemic weight gain: How to get on top of it
One of effects of life in lockdown is that many people are experiencing weight gain as their routines change. Here are a few ways to help you get back on track.
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THE HEALTH BENEFITS OF SWIMMING FOR ALL AGES AND STAGES
From the pool to the ocean, this low-cost, low-impact exercise is great for almost everyone. Here are the health benefits of the different types of swimming.
5 SIMPLE WAYS TO TRY OUTDOOR FITNESS
It’s important to keep active for our physical and mental health, and exercising in the great outdoors goes the extra mile for your wellbeing. Get busy with our five ideas for outdoor fitness activities.
Facts about alcohol consumption for women
Everything women need to know about having a healthy relationship with alcohol.
Alcohol and sleep: what are the possible side effects?
Do you often have a drink to help you nod off? Alcohol and sleep don't mix. Find out what the possible side effects are, how it can impact the quality of your sleep in the long term and other health risks you need to be aware of.
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WHY YOU SHOULD JOIN THE HEALTHY WEIGHT FOR LIFE PROGRAM
For people with type 2 diabetes, osteoarthritis and heart conditions, losing weight can turn around your health. Here’s how the Healthy Weight For Life program can make that happen.
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WALKING VS RUNNING: WHICH IS BETTER FOR YOUR HEALTH?
If you want to enjoy the health benefits of gym-free cardio exercise, walking and running are both great options, but which is the better workout?
Home workout routines: 5 easy exercises you can do at home
You don’t need to play sport, join a fancy gym or invest in equipment to exercise. Developing a home workout routine has never been easier.
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Fitness for seniors: How one athlete keeps active after 80
Nicholas Bastas, 81, is an inspirational runner who reaps the benefits of an active lifestyle every day. He credits his health and positive attitude to his exercise regime, which would tire even a man half his age.
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BUSH BOOTCAMPS: HOW FITNESS IS IMPROVING RURAL AND REMOTE MENTAL HEALTH
One trail-blazing woman is improving the mental and physical health of rural and remote communities around Australia though her grassroots initiative, Active Farmers.
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Skin care tips: Good habits for healthy skin (...and no pricey products)
What are the secrets to keeping wrinkles at bay and skin glowing as we age? We asked an expert for her top tips for healthy skin.
How to improve your bone health
There’s more to strong bones than drinking milk. Here are five surprising ways to improve your overall bone health.
Best bushwalks: 23 wheelchair-accessible and pram-friendly walks in Australia
Wheels are no barrier to traversing Australia’s great outdoors. Here are some beautiful wheelchair-accessible and pram-friendly walks across Australia, listed by state.
How to talk to your teen about drugs ( … and not make it awkward)
As the music festival season cranks up, how do we as parents talk to our kids about drugs and their risks? Here’s what you need to know.
Family Fitness Activities: How to work out with your kids (and enjoy it)
If you struggle to find time for your own exercise due to family commitments, here are some family fitness activities for working out with your kids.
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The Benefits of Strength Training: Gym machines versus free weights
Strength training can have positive impacts on your health. The question is – should you use free weights or weight machines? We weigh up the options.
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3 HEALTHY LIFESTYLE HABITS OF ELITE ATHLETES TO IMPROVE YOUR HEALTH
Get the scoop on elite athletes’ healthy habits and how to adapt them to your everyday life for better health and wellbeing.
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Exercise for seniors: how to live longer and stronger
Living an active life as we age is incredibly important for our mental and physical wellbeing. Find out the best ways to stay fit and well during your senior years.
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Finding the right sports shoe for you
Want to get active but overwhelmed by all the types of sports shoe? Here’s some expert advice on finding the right fit.
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Why stretch? And 3 easy exercises to get you started
Simply bending over and touching your toes every day can help with maintaining good muscle and overall health. Here’s how to stretch correctly and why it’s so good for you.
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Getting fit after 50: how to find your fitness motivation
From training women to tackling trekking adventures around the world and raising millions for charity, Di Westaway is a force to be reckoned with.
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Group fitness gains: the benefits of working out with friends
Hitting your exercise goals can be tough when you go it alone but research shows buddying up could bring big benefits.
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Health issues you’ve always wanted to ask about
Although they may be common concerns, it’s understandable to wonder if some of your body issues are normal – from excessive farting to erectile dysfunction.
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WHY AM I ALWAYS TIRED?
Finding it hard to keep your eyes open? We explore six of the most common causes of tiredness and what you could do about them.
Is it okay to exercise when you’re sick?
If you’re feeling sick or recovering from COVID-19, can you exercise or should you rest? We ask a sports medicine expert and a personal trainer for advice.
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Mythbusting: 6 fitness claims put to the test
We examine common claims about exercise to sort the fact from the fiction.
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DO WEARABLES REALLY WORK?
We look at the trend of wearing fitness devices to find out whether they’re worthwhile, and how to make the most of them.
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Why mixing up exercise is good for you
Trying a new workout could help you stick to your fitness goals.
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7 BENEFITS OF EXERCISING (THAT AREN'T ABOUT FITNESS)
Exercise doesn’t just help you maintain a healthy weight; it improves your wellbeing from head to toe. Here’s how.
DO HOME REMEDIES REALLY WORK?
Can old-fashioned remedies really cure everything from a cough to mouth ulcers? We ask the experts for their opinion.
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CAN AN EFFICIENT METABOLISM HELP YOU LOSE WEIGHT?
What does a fast or slow metabolism actually mean? Here’s what you need to know about this essential bodily function.
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How to exercise safely in the heat
Exercising outdoors is a great feeling, but physical activity in summer can have its downside. We find out how to work out safely during the warmer months.
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STRUGGLING TO STAY FIT? WE’VE GOT SOLUTIONS FOR COMMON EXERCISE EXCUSES
Accredited exercise physiologist Caitlin Reid breaks down your work out barriers.
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Hate exercise? Try focussing on movement instead
If you’re lacking in motivation to exercise, a movement mindset may help you achieve your fitness goals.
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Can’t sleep? Here’s how to know if it’s a problem
If you’re finding it hard to sleep on a regular basis, here’s what you need to know.
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Is yoga is good for you?
More people every year are turning to yoga, but are there proven health benefits?
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The importance of fitness in your 40s
If you’re in (or edging close to) your 40s take note; building exercise into your life can boost your health, now and in the future.
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How to sleep better
Struggling to get enough good quality sleep? Here’s what you need to know.
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HOW TO CHOOSE THE BEST TYPE OF EXERCISE FOR YOU
From people player to weekend warrior, knowing your exercise style is the key to enjoying your workouts and sticking to your routine.
Is running good for you?
Depending on who you ask, running will either add years to your life or age you prematurely. Here are the facts.
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Why Australians need to be sun smart
Australia has some of the highest UV radiation levels in the world, increasing our skin cancer risk.
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Which cardio is right for you: Steady state or HIIT?
Longer sessions at a moderate pace or less time but much more intensity? We compare the differences between these cardio workouts.
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4 fatigue fighters for sleepless nights
Feeling sluggish, sleepy or worn out from a bad night’s sleep? Revive your flagging energy with these instant pick-me-ups.
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Exercise for healthy bones
Bone health is a key factor in ageing well and exercise can help you build stronger, denser bones.
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DO YOU HAVE A HEALTHY RESTING HEART RATE?
What is a normal heart rate and what can you learn about your health from checking your pulse? We ask the experts.
EXERCISE DOS AND DON’TS
Stay motivated and reduce your risk of injury with these tips from an exercise physiologist.
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Why core strength is important
A strong core can help to reduce the risk of lower back pain, improve your balance and help you with day to day physical activities. Here are simple ways to help you strengthen your core, every day.
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This communication contains information which is copyright to The Hospitals Contribution Fund of Australia Limited (HCF). It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, HCF does not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on this website. It’s not intended that this website be comprehensive or render advice. HCF members should rely on authoritative advice they seek from qualified practitioners in the health and medical fields as the information provided on this website is general information only and may not be suitable to individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website.
