Aerial view of breakfast spread

Free healthy living courses, coaching, videos, apps, links and other help to assist people in making everyday healthy choices are available on this page. Included below are a range of healthy living videos and links, a food label reader, videos on growing your own food, exercising at home and learning how to ride a bike, information on a meditation smartphone app, plus a range of other helpful resources for being active, eating healthily and maintaining a healthy mind.  

Click on the headings below to find healthy living resources of interest.

Check out the below healthy living videos by some Change Project providers for helpful ways to live an active lifestyle from the comfort of your own home. 

Are you interested in being involved in a free health and wellness service?

Reach your fitness goals, learn about healthy meal preparation, increase your mental wellbeing and gain greater social connections.
Located at Baillie Henderson Hospital, Southern Queensland Rural Health offers a student-led service with physiotherapy, exercise physiology, dietetics, nursing, psychology and social work students, all working under the supervision of SQRH Clinical Educators, to assist people to improve fitness, mobility, nutrition and mental wellbeing. Clinic will resume on February 15, 2021. 

To find out how you can get involved, contact the clinic: phone 4699 8691 or send an enquiry.

Life often gets in the way of us doing the things we know are important but don’t feel we have the time to deal with properly. This is often the case with our health. How many times have you thought, 'one day… I’ll lose a few kilos, eat better, walk more, start playing sport again, address my sleep issues, quit smoking, cut back on alcohol, or sugar or salt? One day…'

If this sounds familiar, you are not alone! However, health issues can catch up with us when we least expect it.

How we live, how active we are and what we eat are all lifestyle factors. They have a major influence on whether we enjoy good health or develop diseases in the future. Chronic diseases, such as type 2 diabetes, heart disease, some cancers, and even the risk of having a stroke, are often influenced by lifestyle factors.

Are you ready to make a change?

If you’re ready to make a positive lifestyle change, then the 'My health for life' program may be right for you! This free program is designed to help people who are at high risk of chronic disease get their health back on track. It focuses on behaviour change, with eligible participants taking part in a six month program that helps them to move past the barriers that stand in the way of making healthy choices and positive lifestyle change.

Program fast facts

  • The program is personalised to participants’ needs
  • It is delivered by qualified health professionals in local areas
  • Participate in either group-based sessions or telephone-based health coaching
  • It involves six sessions over six months – the time commitment required is not big
  • The first session is a personalised one-on-one appointment
  • The program particularly suits people who have not found traditional weight loss or exercise programs suitable.

We believe healthy change is best achieved in manageable steps. Let us show you how to set realistic goals and develop an action plan for success! We’ll support you on your journey and help you to get your health back on track.

How to be involved

To find out if the 'My health for life' program is right for you:

  • Contact 13 RISK (13 7475); or
  • Visit the website

My 'Health for life' program is a Queensland Government initiative.

Get Healthy Coaching

A free, confidential, telephone and online service that helps people make lifestyle changes in relation to healthy eating, being physically active and achieving and maintaining a healthy weight. More details are available on the Get Healthy website

Healthier Happier

Take the health and fitness age challenge, and improve your health and fitness age by following the helpful fitness and nutrition hints and tips on the Healthier, Happier website.

Deadly Choices

A free, online resource designed to support Aboriginal and Torres Strait Islander peoples to make healthy choices for themselves and their families – to stop smoking, to eat good food and exercise daily. More details are available on the Deadly Choices website

Quest (online program)

A free, innovative online program to help organisations such as workplaces, schools, child care centres and sports clubs find out what simple changes can be made to make healthy choices, easy choices. View the program on the Quest website.

INSPIRE- early life nutrition project

Nutrition Australia Queensland is running the INSPIRE Project: a three-year project which will provide nutrition education and remote support services for staff working with, and families of, children aged 0-4 years in Darling Downs South West.

This project provides support to infant feeding- through resources, a closed Facebook page and educational resources. The NAQ dietitians post on this group regularly with tips, ideas and recipes to feed your little ones and also provide support for any concerns you have about infant feeding. To join the Facebook group, search 'INSPIRE-Nutrition for families (Darling Downs and South West Queensland)' View the program on the Project website.

Healthy living videos

Check out the below healthy living videos by Troy Morgan (Managing Director of Willows Health & Lifestyle Centre) for helpful hints and tips for leading an active and healthy lifestyle.




Healthy eating guidelines

Australian adults need to eat at least two serves of fruit and five serves of vegetables each day for good health. Visit the Eat for health website to find out about the benefits of fruit and vegetables, clever ways to get more fruit and vegetables into your day and some super simple tasty recipes.

My Health for Life - nutrition label reading card

The process of deciding on whether a packaged food item (e.g. cereal) is a healthy choice can be difficult. To make this process easier, the My Health for Life program has designed a printable card that can fit into your wallet. The card works as a guide to help you choose the healthiest option for you.

Print the nutrition label card here: My Health for Life nutrition label reading card.










Healthy eating games and activities for kids

Using games and activities is a great way to help children learn about healthy eating while having fun at the same time! Check out the Nutrition Australia webpage for ideas on ways to engage children in healthy eating experiences, teach them to recognise different foods and encourage them to experiment with new foods, tastes, flavours and textures

Healthy eating with no money and no time 

Looking to improve your diet? Have no money for fancy ingredients and no time to cook? No Money, No Time have got you covered. Take their Healthy Eating Quiz to see where you can improve your diet and then find personalised free recipes and diet facts from leading experts in Nutrition and Dietetics from the University of Newcastle, Australia. View the program on the No Money No Time website

The following links provide hints and tips to help grow one's own food:

Composting tips

Worm farming tips

Free online tutorial videos are available below by local horticulturist Brian Sams.

Testing your soil's pH level

Choosing a potting mix

Growing vegetables from seeds

When and how to use gypsum

Choosing healthy plants

Find Your 30

Find Your 30 is all about finding practical ways in which anyone can work half an hour of activity into their day. There are simple solutions, like walking the extra block to work, taking the stairs instead of the elevator, and getting the whole family active together. More information on how you can find practical ways to find 30 minutes of physical activity each day, can be found on the Sport Australia website.

Physical activity guidelines

Regular physical activity can help prevent heart disease, stroke, high blood pressure, type 2 diabetes and some cancers. The national physical activity guidelines recommend adults undertake 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. More information about all things health related can be found on the Department of Health government website

Fitness workout videos

For body weight workout videos that can be done in the convenience of your own home visit the Healthier, Happier website. There are workouts to suit everyone and all fitness abilities. Area focused workouts such as core or legs workouts, are available through this resource.

Exercise Right

Everything you need to get moving from guided workouts, to stretches, to blogs from the worlds leading healthcare professionals. If you are looking for a new and fun way to get moving, check out the Exercise Right webpage.

10,000 Steps Challenge

An online platform and app designed to empower Queenslander's to get active and reach 10,000 steps each day. More information is available on the 10,000 Steps website

Home Activities for Kids

Looking for ways to keep your kids busy and moving at home. Check out the Kiddo website for some great ideas.

Kids Yoga

If you’re looking for a fun, interactive yoga class online, try Cosmic Kids Yoga. This is yoga, mindfulness and relaxation designed specifically for kids aged 3+, used in schools and homes all over the world. Jaime takes kids through interactive adventures which build strength, balance and confidence. New videos are uploaded regularly and are available for free on YouTube. Click this link to access the channel.

Bike-ability videos (cycling tips)

We have developed three bike-ability cycling tip videos to support people thinking of beginning to ride. The videos contain key information about conducting bike safety checks, basic bike control skills and what you need to know when you’re out riding. 

Conducting a bike safety check (video)
Basic bike control skills (video)
'Out riding' (video)

Recreational cycling maps and popular routes

In partnership with local cyclists, we have produced a range of recreational cycling maps, including a brochure and popular routes.  Click here to see these recreational cycling resources.

Bicycle Network online resources

The Bicycle Network has created a suite of online resources to provide a range of tips and advice about getting started, road rules, bike maintenance, key 'know how' info and more. Click here to see Bicycle Network's online resources.

Bicycle Queensland

A one stop shop for all things cycling including educational blogs, challenges and interactive cycling maps. Click here to see Bicycle Queensland's online resources. 

The benefits of walking are well-documented. Walking provides an active way to enjoy the natural environment and can help improve cardiovascular fitness and reduce stress. Our scenic region offers spectacular opportunities for a leisurely stroll, or a challenging hike, with nearby national parks and regional parks and gardens catering for all fitness levels.

View a list of the region's walks and trails here.

Smiling Mind

Smiling Mind is a modern meditation for all age groups. This unique web and app-based program is free and is designed to help bring balance by encouraging users to develop a sense of clarity, calm and contentment. Visit the Smiling Mind website today.


Headspace is your one stop shop for motivation and support for any mind, any mood and any goal. It includes hundreds of self-guided meditations, tips to improve your sleep quality and articles to help you build and maintain a more positive headspace. Visit the Headspace website to find out more. 

The Black Dog Institute

In positive psychology, wellbeing is a heightened state that’s beyond just feeling happy or having good health. It’s a condition of flourishing, where we thrive in many aspects of our lives.The Black Dog Institute is all about helping individuals to reach this state and provides a number of resources to improve wellbeing including blogs, podcasts, videos and challenges. Visit The Black Dog Institute website today. 

'Dear Mind'- Your Mental Wellbeing 

Your mental wellbeing is the unique way that you handle your emotions, respond to stress and also your general outlook on life. Having a healthy sense of mental wellbeing has many benefits. It lifts your mood, promotes resilience in difficult situations and helps you get the most out of life. The 'Dear Mind' website has a number of tips and daily activities to boost your mental wellbeing. Click her to access the Dear Mind website and find out more