Conveniently Active Exercise Physiology

Conveniently Active Exercise Physiology Conveniently Active provides exercise physiology services on the Central Coast. We have three clinics on the Central Coast: Wyoming, Erina and Umina.

We specialise in providing exercise prescription & education for people with chronic health conditions, seniors, paediatrics, women's health & disability. Our team of Exercise Physiologists have done 4-6 years of study at University to learn about how Exercise can be used to manage and improve various chronic health and lifestyle conditions. In addition, we undertake ongoing professional developm

ent to ensure that we are up to date with current research - this ensures that we provide the most appropriate exercise to our clients according to their particular health situation and goals. Whilst yes, we are all about attaining results, we also treat every person with kindness, empathy warmth and understanding. We ensure a non-intimidating environment to ensure each person feels comfortable when engaging in exercise. We Also provide Home Visit services for those with mobility issues.

27/08/2026

Do you struggle to get up from the floor?
Being able to safely get up from the floor is an important functional skill — whether you've had a fall or been down on the ground to play with the grandkids or gardening.

Our ability to get up from the floor is influenced by our strength, mobility, balance, confidence and the environment around us.

Here are some areas we can work on to build the physical capacity needed:

💫 Leg strength: our quadriceps and glutes play an important role in helping us push up from the floor. Try exercises such as sit-to-stands, squats and if able, static lunges.

💫Upper body strength: upper body strength can help us move into a kneeling position and assist with pushing ourselves up to standing. Wall or bench push-ups are a great place to start.

💫Hip mobility & strength: good hip mobility is particularly important when moving between kneeling and half-kneeling. Exercises such as seated hip opener can help develop this.

💫Balance: we need good balance and stability to safely transition from the floor to standing. Tandem stance and supported single-leg balance are simple ways to start challenging this.

But it's not just about physical strength!

💥 Confidence and education matters too. Working with an Exercise Physiologist can help to provide you with education on this topic, and can help you to find a safe and effective strategy using the environment around you. It is important to practice this skill, which may look like breaking down the movement into manageable steps before piecing it altogether.

🎥 In the final video, we demonstrate one common technique for getting up from the floor. However, there is no right or wrong way and this strategy won't be suitable for everyone, so it's important to find an approach that works safely for you

On the 3rd of September, our Exercise Physiologist Chris will be demonstrating how to best get up off the floor! And it is FREE! if you would like to register for this free 30 minute presentation, don't hesitate to reach out!

☎️ 4304 9101
📧 [email protected]

Welcome to The Bone Lab! An exercise and education program designed for stronger, healthier bones! This is our current F...
21/08/2026

Welcome to The Bone Lab! An exercise and education program designed for stronger, healthier bones!

This is our current Friday morning, Bone Lab group!

Thanks to Jess and Dan from Life Medical Imaging ! They talked about bone density scans and took the time to answer questions from our Bone Lab participants 🦴

Thank you to Amanda from Eatsense || Dietetics + Psychology who talked about all things nutrition for strong bones! Whilst calcium and vitamin D are indeed super important for our bones, Amanda also talked about many other additional nutrition tips that are essential for strong bones! 🥛 🌞 🍊

If you are interested in our next intake of The Bone Lab, this starts on Thursday the 3rd of September at 8am!

Let us know if you are interested as there are limited spots per intake group!

A few exciting events are coming up this September and October! 🎉Watch this space for more details, and let us know if y...
19/08/2026

A few exciting events are coming up this September and October! 🎉

Watch this space for more details, and let us know if you or your loved ones would be interested in attending. We’d love to see you there! 💙

14/08/2026

This morning marked WEEK ONE of our next intake of The Bone Lab! 🦴💪

We had 11 amazing participants join us for our first session — an education talk all about practical ways to improve and maintain bone strength.

🦴 Exercise: Exercise Physiologist Rhiannon shared all things exercise and bone health.

🦴 Nutrition: Amanda from Eatsense || Dietetics + Psychology talked about the important role nutrition plays in supporting strong bones.

🦴 Bone Density: Jess and Dan from Life Medical Imaging took us through bone density scans and what they can tell us about our bone health.

And that’s just week ONE! 🙌

Next week, our participants begin the group exercise component, with weekly guided exercise classes specifically designed with bone strengthening in mind.

We can’t wait to see everyone put the knowledge into action! 💪🦴

13/08/2026

Our next intake of The Bone Lab starts tomorrow! We can't wait! 💪 🦴

🦴 The Bone Lab!🦴Want to build stronger bones and feel more confident with exercise?Whether you’ve been diagnosed with os...
10/08/2026

🦴 The Bone Lab!🦴

Want to build stronger bones and feel more confident with exercise?

Whether you’ve been diagnosed with osteoporosis or osteopenia, or you’re simply looking to protect your bone health for the future — The Bone Lab is for you.💪

Our 9-week program, designed by the Exercise Physiologists at Conveniently Active, combines evidence-based exercise with education and personalised support.

And don’t worry — you don’t need to go from zero to 100! 🙌

We understand that everyone starts somewhere. Our Exercise Physiologists can work with you around aches, pains, previous injuries, pelvic floor concerns, or simply feeling a little unsure about starting exercise.

What’s included?

✨ One-on-one initial assessment with an Exercise Physiologist

✨ Education seminar with a radiologist, dietitian and Exercise Physiologist — bring all your questions!

✨ 8-week group exercise program

✨ Progressive, supervised exercise designed to support stronger bones
..

📅 Next intake:
🔸 Friday 14 August — FULL
🔸 September Thursdays at 8am — only 5 spots left!

More intakes coming soon — let us know what days and times work best for you!
..

📍 1/20 Karalta Road, Erina
📞 4304 9101
📧 [email protected]

It’s never too early — or too late — to start looking after your bones. 🦴💙

20/07/2026

Meet Tresna! 👋

Tresna is one of our Exercise Physiologists here at Conveniently Active and the co-creator of our program called, The Bone Lab! 🦴💪

The Bone Lab is a 9-week exercise and education program designed to help you build stronger, healthier bones through safe, effective, evidence-based exercise.

Did you know that your strength workouts don't need to be long or overly complicated to be effective? Often, the best programs focus on mastering the basics, using good technique, and progressively building strength over time.

In this video, Tresna demonstrates four of her favourite dumbbell exercises:

💪 Supine chest press
💪 Squats
💪 Bent-over row
💪 Static lunges

These exercises target major muscle groups and are performed with a focus on:
✔️ Good technique
✔️ Heavier loads (appropriate for the individual)
✔️ Lower repetitions
✔️ Progressive overload for stronger bones and muscles

Remember, the best exercise program is one that is tailored to you, your goals, your health, and your current fitness level.

If you're unsure where to start, an Exercise Physiologist can help design a program that's safe, effective, and individualised to your needs.

Interested in improving your bone health? We'd love to help! 🦴✨

14/07/2026

Nothing beats seeing our clients thrive! 🙌

A huge well done to Claire, who attends her Exercise Physiology sessions every week and continues to get stronger and stronger.

In this video, Claire is demonstrating:
💪 Rowing machine
💪 Knee extension machine
💪 Weighted sit-to-stands
💪 Standing cable rows

Her consistency and hard work are paying off, and it's fantastic to see her strength and confidence continue to grow.

Keep smashing it, Claire! 👏

And just like that, our 8-week block of "The Bone Lab" on Wednesday evenings has come to an end! 🦴💪What an incredible gr...
08/07/2026

And just like that, our 8-week block of "The Bone Lab" on Wednesday evenings has come to an end! 🦴💪

What an incredible group of people! It has been such a pleasure watching everyone's strength, confidence and skills grow over the past 8 weeks.

Throughout the program, we've focused on:

💪 Resistance training
💪 Impact exercise
💪 Balance
💪 Core strength
💪 Injury management and prevention

These are all essential components of building and maintaining strong, healthy bones.

While lifting weights and participating in impact exercise are important for bone health, it's equally important to learn how to do these safely and effectively. Throughout the program, we tailored exercises to suit each person's individual abilities, confidence levels, and any aches or pains they were managing.

A huge thank you to everyone who took part in The Bone Lab. Your commitment, positivity and willingness to challenge yourselves have been inspiring to watch.

The best part? Everyone is excited to continue their journey by joining our follow-up 8-week program, "Bone Builders"! 🎉

Congratulations, everyone—you should all be so proud of what you've achieved! 👏😊

Interested in joining our next Bone Builders program? Get in touch to find out more!

07/07/2026

Did you know that impact exercise can play an important role in supporting bone health? 🦴 This is because bones respond well to brief, high magnitude, rapid applied forces.

The key thing to remember is that not all impact exercises are suitable for everyone. Movements like jumping, star jumps, or jumping from a step may be great for some people, but they aren't the best choice for every body or every stage of life.

The most important step is to start where you are and gradually progress as your strength, confidence, and goals improve.

Here are a few impact exercise ideas to consider:

👣 Heel drops
👣 Stomping
👣 Step-ups
👣 Jumping on the spot
👣 Jumping from a step or box (starting at an appropriate height and progressing over time)

💪 Don't forget—resistance (strength) training is also one of the best ways to support bone health and should be done in addition to impact exercises. Resistance training strengthens bones because the muscles pull on the bones where they attach, which helps with bone strengthening!

The strongest evidence shows that combining both impact exercise and resistance exercise produces the greatest bone strengthening effect.

If you're experiencing pain, have a high risk of falls, or aren't ready for higher-impact exercises, strength training is still an excellent option even without high impact exercise.

There are plenty of ways to safely incorporate bone-strengthening exercise into your routine. The right approach depends on your health, fitness level, and individual goals.

Looking to include more bone-strengthening exercises in your workouts? Our Exercise Physiologists can help you find the safest and most effective approach for your needs. Get in touch to learn more!

Address

1/20 Karalta Road
Erina, NSW
2250

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 10am - 2pm

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