What are the opening hours?

Monday 7:30am - 6pm Tuesday 7:30am - 6pm Wednesday 7:30am - 6pm Thursday 7:30am - 6pm Friday 7:30am - 6pm

Be Mobile Physiotherapy - Exercise for 55+

Home
Australia
Elanora Heights, NSW
Be Mobile Physiotherapy - Exercise for 55+

Directions Website

Expert physiotherapists dedicated to helping those 55+ build strength and fitness, both in our studio and at home.
(2)

👋 Who We Are

Be Mobile Physiotherapy are experts in exercise and fitness for adults over 55. Our university-trained health professionals help you get fit, strong, and confident so you can keep doing the things you love, no matter your age or ability.

💻 For Our Global Community (At Home)

We are dedicated to making fitness accessible, which is why our global online programs are designed for you to exercise alongside our physios right from the comfort of your own home. Build real-world strength with simple, effective at-home workouts - no gym required.

📍 For Our Local Community (In-Person)

For our local community on the Northern Beaches of Sydney, we also offer in-person services. You can join our supportive group exercise classes or arrange for a physiotherapist to visit you in your home.

🤝 Our Goal

Whether online or in person, our focus is the same: helping you stay fit and strong so you can keep doing the things you love with the people you care about.

30/10/2026

If you have back pain and have been avoiding bending over and lifting things, you could be doing more harm than good.

Completely avoiding movement can make your back feel weaker and more sensitive over time. The best way to restore resilience and function is through gradual, gentle loading.

Here is a 3-step progression to help you get back into lifting and rebuild your confidence:

* Step 1: The broomstick hinge. Hold a broomstick against your thighs and gently lower down as far as you can comfortably tolerate while sticking your bottom out. It does not have to be low to begin with; you can start just above the knees and go lower as your confidence grows.

* Step 2: Add light resistance. Add a couple of milk bottles filled with water onto your broomstick to introduce light load. Repeat the same controlled movement, lowering only as far as you can manage.

* Step 3: Lift from the floor. Lift the weight all the way from the ground up to a tall standing position, then lower it back down with control.

Aim for 3 sets of 8 to 15 tolerable repetitions, two to three times per week. Start at a level that feels manageable for your body, and progress slowly.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

29/10/2026

Stop scrolling for the next 60 seconds, because these two balance-building exercises can be done at home right now to make a real difference to your stability.

Exercise 1: Sideways step overs

* Place an everyday household object like a book or a tissue box on the ground.

* Perform a slow, controlled step sideways over the object.

* To progress the movement, pause and balance on one foot on each side, or stand the book upright to step higher.

Exercise 2: Floor touches

* Begin in a tandem stance with one foot directly in front of the other, heel to toe.

* Reach down towards the floor with both hands, or touch your knees or shins if you cannot reach all the way down, then stand up tall.

* To make it more challenging, reach out in different directions, or try the drill whilst balancing on one leg.

If you notice yourself wobbling around, that is a great sign that you are actively challenging and improving your balance system.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

28/10/2026

Do you want to know what is better for your balance than just standing on one leg? Standing on one leg whilst having fun!

The bounce and catch exercise is brilliant for improving your balance because it challenges your brain and body to do two things at once. All you need is a tennis ball and a bit of floor space.

Here are three levels to try at home:

* Level 1: Stand with your feet close together or in a tandem stance, with one foot directly in front of the other. Bounce the ball on the floor and catch it with two hands or one hand.

* Level 2: Stand on one leg and bounce the ball, catching it while controlling your balance.

* Level 3: Stay on one leg and bounce the tennis ball underneath your lifted leg for an extra coordination challenge.

If you feel yourself wobbling, that is completely normal. As we like to say, the wobble is the work! Putting your foot down to steady yourself simply means you are actively challenging your balance system so it can adapt and improve.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

27/10/2026

Feeling a sharp pinch in your shoulder when you press weights overhead?

Do not push through the pain! Instead, use our golden rule: if in doubt, swap it out. Modifying your movement allows you to keep building strength without aggravating a sensitive shoulder joint.

Here are three shoulder-friendly alternatives to try:

* Swap 1: Front raise. This targets the muscles on the front of your shoulder while avoiding the overhead angle that often causes pinching.

* Swap 2: Bent over row. This works the muscles around your shoulder and upper back without entering that sensitive zone.

* Swap 3: Incline plank. A static hold on a chair or bench that challenges your shoulders to support your body weight, while also working your chest and abs.

Remember, if in doubt, swap it out so you can keep exercising safely and build strength for the long term.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

26/10/2026

Can you complete this balance drill on your first try?

Grab a tennis ball and test your balance across these three levels:

* Level 1: Stand tall on one leg with a sturdy bench nearby for support. Gently place your other foot on the ball and make small movements to roll it around on that side of your body.

* Level 2: Roll the ball further out to the side, then push it backwards and forwards as far as you can control.

* Level 3: The ultimate challenge! Move the ball in a full circle all the way around your standing leg, then reverse and circle it back the other way.

If you feel yourself wobbling, do not worry. That wobble is where the real work happens, because challenging your stability is precisely how your balance improves. If you can control this drill for 30 seconds or more, your balance is in fantastic shape!

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

25/10/2026

You do not need to spend hours in the gym to transform your long-term health. In fact, just one hour per week is all it takes.

A comprehensive review of 16 studies looked at the benefits of regular muscle-strengthening exercises, and the findings were remarkable:
- 15 percent lower risk of dying from any cause

- 17 percent lower risk of heart disease

- 17 percent lower risk of developing diabetes

The sweet spot was not hours upon hours of exhaustive training—it was just 30 to 60 minutes across an entire week. Committing to just a couple of short strength sessions at home is enough to build life-changing strength, increase muscle mass, and protect your vitality as you age.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

24/10/2026

If walking is the only exercise you are doing, you are leaving half the job undone!

Walking is brilliant for your heart, your mind, your joints, and your mood, so you should definitely keep doing it. But on its own, walking just is not enough to maintain your strength.

Your muscles only get stronger when you ask them to push against heavy resistance. Walking simply does not demand enough from your muscles. That is why someone can easily walk 5 kilometres every single morning and still have trouble getting up off the ground.

You do not have to give up your daily walk. The best approach is simply adding two short strength sessions to your weekly routine.

Walking looks after your heart, and strength training looks after your independence.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

23/10/2026

If you are over 55 with osteoporosis, you have probably been told to be careful with your back.

The truth is, the best protection for your spine is building strength.

The single best exercise you can do to build spine bone density is the deadlift. Here is why it is so effective. The deadlift challenges all the muscles along the back of your body, including your glutes, hamstrings, and the long muscles running up your spine. When these muscles contract against resistance, they pull on your vertebrae, sending a strong signal to your bones to become denser and stronger.

How to build spine bone density with the deadlift:

1. Choose a weight you can lift for 5 to 8 challenging repetitions, such as a backpack loaded with books or a kettlebell.

2. If you can easily complete more than 8 repetitions, add more weight to keep it challenging.

3. Aim for 2 to 3 sets to give your spine and bones the signal they need to adapt and strengthen.

Lifting challenging weights safely is one of the most powerful steps you can take to protect your back, build bone density, and maintain your independence.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

22/10/2026

Do you find yourself using your arms to push up out of chairs?

Mastering the sit to stand is one of the best exercises you can do to build leg strength and make getting out of chairs much easier.

How to perform the sit to stand:

* Sit slightly forward in your chair with your feet flat on the floor and brought back under your knees.

* Cross your arms over your chest.

* Lean forward bringing your nose over your toes, and push firmly through your legs to stand tall.

* Lower back down into the chair with control and repeat.

If this feels too difficult, do not cheat with your hands. Instead, place two cushions on your chair to raise the seat height. A higher seat reduces the range of movement, making it much easier on your legs. As your leg strength improves over time, simply remove one cushion at a time!

Aim for 2 to 3 sets of 10 repetitions every second day.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

21/10/2026

Do high-impact jumps leave your knees feeling painful when trying to build bone density?

Jumping is fantastic for bone strength, but your knees should not have to pay the price. There is a much safer, gentler way to get the exact same bone-building benefits without joint discomfort.

How to make impact exercise knee-friendly:

Use support: Hold onto a sturdy bench or kitchen counter to help control the impact.

Land softly: Focus on landing gently by bending your knees as your feet touch the ground.

Using counter support and bending your knees lowers joint stress while still giving your bones the stimulus they need to get stronger and stay resilient.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

Address

Shop 1/54 Kalang Road
Elanora Heights, NSW
2101

Opening Hours

Monday	7:30am - 6pm
Tuesday	7:30am - 6pm
Wednesday	7:30am - 6pm
Thursday	7:30am - 6pm
Friday	7:30am - 6pm

Website

https://www.bemobilephysio.com.au/

Alerts

Be the first to know and let us send you an email when Be Mobile Physiotherapy - Exercise for 55+ posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.