NSW government update

Information on this website may not reflect current public health advice on COVID-19. We recommend you keep up-to-date with official information and advice on COVID-19 on the NSW Government website. If you have any concerns about information on this website please contact us.

On this page:

Stay on track with your health goals during COVID-19 (Coronavirus)

The NSW Get Healthy Service provides health coaching and information over the phone to help you get healthy and stay healthy.

Our Get Healthy Coaches can support you with:

  • Eating healthy foods 
  • Healthy meal planning on a budget
  • Being active at home
  • Drinking less alcohol
  • Choosing healthier habits
  • How to achieve your health goals
  • Getting past what might have stopped you reaching your goal before
  • Health Information and tools

Staying active, eating healthy and leading a healthy lifestyle is important during COVID-19. We have a number of different programs to match your needs. 

The service is free for all people living in NSW aged 16 years and over. Coaching is available between 8am and 8pm Monday to Friday at a time to suit you. 

Register now and a health coach will call you within 7 days.

Stay healthy

Staying home keeps you and our community safe and healthy.

Try the following to keep you healthy during the COVID-19 pandemic: 

  • Stick to a routine – Aim to wake up and go to bed at the same time every day
  • Set a daily goal – make it small and measurable
  • Be active for at least 30 minutes per day – Choose activities you enjoy and set a time every day to be active
  • Eat healthy meals and snacks – eat mindfully
  • Drink water – aim for 8 glasses a day
  • Limit alcohol - Use other ways to manage stress such as exercise, calling a friend, meditation
  • Stay connected with your Health Coach, family and friends – try phone, video call, email or social media
  • Practice self care – This looks different for everyone. Try reading a book, meditating and spending time cooking. Try looking at exercise as "me" time.


Stay active every day

Being active during the COVID-19 pandemic helps you stay physically and mentally well.

Our top 3 tips to stay active during COVID-19

1.      Plan exercise into your day 

Add a reminder to your phone or calendar. Post a note in a place that you see often that reminds you to be active – maybe your bathroom mirror or on the fridge.

2.      Find something that you enjoy doing  in your home.

Do this on your own or with others in your home. If you are alone you might like to try exercise with friends or family online.

Head out for a walk – remember to follow social distancing rules and choose a time when less people are out and about.

3.      Find an online workout or activity that you enjoy and you will want to do it.

Here are some ideas for home workouts. Please talk to your GP or health care professional if you are starting a new exercise routine.


Stay healthy during pregnancy 

Stay healthy during your pregnancy while staying safe at home during COVID-19 is good for you and baby. 

As your baby grows, gaining a healthy amount of weight during pregnancy is healthy and normal.  You can check your  weigh with the pregnancy weight gain calculator.

Our health coaches can provide you with personal support through our Get Healthy in pregnancy program during this time.

Remember to keep up with your antenatal appointments and discuss any changes in how you are feeling with them.

It is also important that during pregnancy you don’t drink alcohol as this is harmful for your baby’s development.

If you smoke it is important to stop smoking during pregnancy. Support is available form NSW Quitline on 13 78 48 or request a call back here.

 NSW Health GHiP Christine.067

Stay on track and drink less alcohol

The COVID-19 pandemic can cause a feeling of uncertainty, and you may feel like drinking more alcohol.

The Get Healthy coaches can support you to choose healthier habits while isolating and staying at home through the Alcohol reduction program.

The drinks meter app allows you to keep track of your alcohol intake and provides you with personalised information.

You can get the facts and information about alcohol and other drugs from Your Room is a place to get facts about alcohol and drugs

Stay mentally healthy

Worried or anxious about the COVID-19 pandemic and need to talk to someone?

You can call one of these services

More information

  • The Mental Health Line is available to everyone in NSW and operates 24 hours a day, 7 days a week. The service is staffed by mental health professionals who will ask questions to determine if you or, the person you are concerned about, needs ongoing mental health care and how urgently it is needed. They will make recommendations for ongoing mental health care including referral to the local mental health service.
  • Head to health by Australian Government is committed to providing Australians with trusted information and digital support to help support your mental health and wellbeing during this pandemic
  • Lifeline is a mental health and wellbeing support service
  • Beyond Blue Coronavirus Mental Wellbeing Support Service – information, advice and strategies to manage mental wellbeing
  • Blackdog institute - information and resources for stress, anxiety and mental wellbeing during the coronavirus pandemic.

Our tips to take care of your mental health and wellbeing

  • Stay connected — keep in touch by phone, social media or video calls
  • Keep moving — exercise to relieve stress
  • Stick to a routine — keep regular sleeping and eating patterns
  • Switch off — take a break from the news if it feels too much
  • Reach out — ask for help from family, friends or a professional when you need it
  • Check in - ask "R U OK" of your friends, family and work mates.  

Aboriginal communities

Staying home for your mob is safe and healthy. You can stay active with the NSW Aboriginal Knockout Health Challenge, with live tips, exercise and information on Facebook to support you to be healthy and active.

Have a yarn to our Get Healthy coaches to set a health goal you can work towards during the COVID-19 (Coronavirus) pandemic. Our Aboriginal liaison officer can answer any questions you have about the program. Register by filling out your details online and we will call you for a yarn.

Culturally and Linguistically diverse communities

The Get Healthy service is available in language for Chinese communities.  You can speak with a Cantonese or Mandarin speaking health coach to help you stay healthy and active during the COVID-19 pandemic.

If English is not your first language the coaches can use the translating and interpreter service to provide coaching support. This is a free service.

To access this service, let the coaches know you would like an interpreter and the language when you register.

Health Professionals

The NSW Get Healthy Service will support your patients set and achieve their healthy and lifestyle goals during the COVID-19 pandemic. Refer your patients for personal health coaching support over the phone.


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    • 33 Years Old
    • Get Healthy Graduate

    "It was very hard to start but once you do it's too easy and now it's become part of my everyday life."

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    • 56 Years Old
    • Get Healthy Graduate

    "It was very good having that person, it gave you some motivation and justification because if I hadn't done the right thing I was honest and told her, she didn't judge."

  • ian-small.png


    • 58 Years Old
    • Get Healthy Graduate

    "I have gone from being an overweight guy who didn't exercise, to now where I consider myself very fit, very healthy. This has turned my life around!"

  • laurel-small.png


    • 50 Years Old
    • Get Healthy Graduate

    "One thing my health coach taught me was about calories, I am now very mindful of calories as well as 5 servings of fruit and vegetables... it's been a great learning experience."

  • elizabeth-small.png


    • 63 Years Old
    • Get Healthy Graduate

    "My husband eats a lot better, not a lot of junk, but if he indulges I can say no and not let it worry me which makes me feel better in myself."

  • wendy-small.png


    • 41 Years Old
    • Get Healthy Graduate

    ""We do a lot more as a family now, especially with the kids... I am not embarrassed to get into a swimming costume, I feel more comfortable""

  • joe-etched2.png


    • 60 Years Old
    • Get Healthy Graduate

    ""Being able to make positive life changes, and being able to do that in front of friends and family has been important""

  • rebecca-etched2.png


    • 40 Years Old
    • Get Healthy Participant

    ""I get excited every couple of weeks when my health coach calls. I really like the way my coach talks and shows she cares. She helps me make realistic goals."

  • Maria small


    • 49 Years Old
    • Get Healthy Graduate

    "“I would highly recommend this Service for anyone who would like to become healthy or even just gain a better understanding about their food and exercise habits.”"

  • christine small


    • 29 Years Old
    • Get Healthy Graduate

    "I am now the healthiest I have ever been. These lifestyle changes are part of my life now

Announcement icon

COVID-19 update: NSW Get Healthy Service is open Monday to Friday, 8am until 8pm.