Pro-active Health Mackay

Pro-active Health Mackay Improve your health and well being with Exercise Physiology services in Mackay.

Accredited Exercise Physiologists who specialise in the delivery of exercise, lifestyle and behavioural modification programs. These programs are for the prevention and management of chronic diseases and injuries. NJF values the importance of self-management, personalised care and excellent service. NJF believes exercise is the cornerstone of care and we are constantly familiarising ourselves with the most up to date approach to exercise management and testing.

๐ŸŽ„ ๐—ฃ๐—ฟ๐—ผ-๐—”๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—›๐—ฒ๐—ฎ๐—น๐˜๐—ต ๐— ๐—ฎ๐—ฐ๐—ธ๐—ฎ๐˜† ๐—–๐—ต๐—ฟ๐—ถ๐˜€๐˜๐—บ๐—ฎ๐˜€ ๐—•๐—•๐—ค ๐—ฃ๐—ฎ๐—ฟ๐˜๐˜†! ๐ŸŽ„Weโ€™re firing up the annual barbie and getting into the Christmas spirit...
10/11/2025

๐ŸŽ„ ๐—ฃ๐—ฟ๐—ผ-๐—”๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—›๐—ฒ๐—ฎ๐—น๐˜๐—ต ๐— ๐—ฎ๐—ฐ๐—ธ๐—ฎ๐˜† ๐—–๐—ต๐—ฟ๐—ถ๐˜€๐˜๐—บ๐—ฎ๐˜€ ๐—•๐—•๐—ค ๐—ฃ๐—ฎ๐—ฟ๐˜๐˜†! ๐ŸŽ„

Weโ€™re firing up the annual barbie and getting into the Christmas spirit โ€” and youโ€™re invited! Come along for an arvo of great food, good company, and plenty of festive cheer. ๐Ÿ˜„๐ŸŒญโœจ

Letโ€™s celebrate Christmas together with relaxed vibes, full plates, and lots of laughs. Bring your holiday spirit and join us for a fun, family-friendly afternoon! ๐ŸŽ…โ˜€๏ธ

โœ… RSVP to Hayley by Monday 24th November
๐Ÿ“ž 0410 111 285
๐Ÿ“ง hayley@pro-active.com.au

See you there! ๐ŸŽ‰

๐Ÿฆ ๐—ฆ๐—ฝ๐—ผ๐˜๐˜๐—ฒ๐—ฑ ๐—ฎ๐˜ ๐—ฎ ๐—ฐ๐—น๐—ถ๐—ฒ๐—ป๐˜โ€™๐˜€ ๐—ฝ๐—น๐—ฎ๐—ฐ๐—ฒ โ€” ๐˜๐—ต๐—ถ๐˜€ ๐—น๐—ถ๐˜๐˜๐—น๐—ฒ ๐—ฏ๐—ถ๐—ฟ๐—ฑ๐—ถ๐—ฒ ๐—ธ๐—ฒ๐—ฒ๐—ฝ๐—ถ๐—ป๐—ด ๐—ฎ๐—ป ๐—ฒ๐˜†๐—ฒ ๐—ผ๐—ป ๐—ผ๐˜‚๐—ฟ ๐—ต๐—ผ๐—บ๐—ฒ ๐˜ƒ๐—ถ๐˜€๐—ถ๐˜ ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป!Did you know we also do home...
06/11/2025

๐Ÿฆ ๐—ฆ๐—ฝ๐—ผ๐˜๐˜๐—ฒ๐—ฑ ๐—ฎ๐˜ ๐—ฎ ๐—ฐ๐—น๐—ถ๐—ฒ๐—ป๐˜โ€™๐˜€ ๐—ฝ๐—น๐—ฎ๐—ฐ๐—ฒ โ€” ๐˜๐—ต๐—ถ๐˜€ ๐—น๐—ถ๐˜๐˜๐—น๐—ฒ ๐—ฏ๐—ถ๐—ฟ๐—ฑ๐—ถ๐—ฒ ๐—ธ๐—ฒ๐—ฒ๐—ฝ๐—ถ๐—ป๐—ด ๐—ฎ๐—ป ๐—ฒ๐˜†๐—ฒ ๐—ผ๐—ป ๐—ผ๐˜‚๐—ฟ ๐—ต๐—ผ๐—บ๐—ฒ ๐˜ƒ๐—ถ๐˜€๐—ถ๐˜ ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป!

Did you know we also do home visits? Yep, our Exercise Physiologists can come straight to your doorstep. Whether you prefer moving at home, in the gym, or in the pool, weโ€™ve got you covered โ€” and sometimes we even get surprise spectators like this little legend. ๐Ÿ˜„

If youโ€™re keen to get moving, feeling stronger, or just want to chat about what might suit you best, send us a message or give us a bell. ๐Ÿ“ฉ๐Ÿ“ž

Letโ€™s get you feeling good again โ€” wherever you are! ๐Ÿ’ชโœจ

๐Ÿฆต ๐—ž๐—ก๐—˜๐—˜ ๐—ฃ๐—”๐—œ๐—ก? ๐——๐—ข๐—กโ€™๐—ง ๐—๐—จ๐—ฆ๐—ง ๐—ฅ๐—˜๐—ฆ๐—ง โ€” ๐—ฅ๐—˜๐—•๐—จ๐—œ๐—Ÿ๐——! ๐Ÿ”งWhen knee pain hits, itโ€™s natural to want to rest and wait it outโ€ฆBut hereโ€™s th...
05/11/2025

๐Ÿฆต ๐—ž๐—ก๐—˜๐—˜ ๐—ฃ๐—”๐—œ๐—ก? ๐——๐—ข๐—กโ€™๐—ง ๐—๐—จ๐—ฆ๐—ง ๐—ฅ๐—˜๐—ฆ๐—ง โ€” ๐—ฅ๐—˜๐—•๐—จ๐—œ๐—Ÿ๐——! ๐Ÿ”ง

When knee pain hits, itโ€™s natural to want to rest and wait it outโ€ฆ

But hereโ€™s the truth ๐Ÿ‘‡

โŒ Rest alone wonโ€™t fix it.

โœ… Most knee pain needs strength, not stillness.

Common causes of knee pain include:
๐Ÿ”น Weak quads and hips
๐Ÿ”น Poor glute control
๐Ÿ”น Lack of lower limb stability

The best long-term fix? Targeted strengthening to reduce stress on the joint and improve how your body moves.

๐Ÿ”ฅ Try these exercises:
โœ”๏ธ Wall Sit Holds
โœ”๏ธ Step-Ups (controlled and slow)
โœ”๏ธ Glute Bridges
โœ”๏ธ Walking Backwards (treadmill or safe flat surface)

Whatโ€™s a ghostโ€™s favourite exercise?๐——๐—ฒ๐—ฎ๐—ฑ ๐—น๐—ถ๐—ณ๐˜๐˜€! ๐Ÿ‘ป๐Ÿ’€๐Ÿ’ชHalloween is no excuse to skip your reps! ๐ŸŽƒ๐Ÿ’ช
31/10/2025

Whatโ€™s a ghostโ€™s favourite exercise?

๐——๐—ฒ๐—ฎ๐—ฑ ๐—น๐—ถ๐—ณ๐˜๐˜€! ๐Ÿ‘ป๐Ÿ’€๐Ÿ’ช

Halloween is no excuse to skip your reps! ๐ŸŽƒ๐Ÿ’ช

30/10/2025

๐Ÿฆต ๐—›๐—œ๐—ฃ ๐—™๐—Ÿ๐—˜๐—ซ๐—ข๐—ฅ ๐—ฃ๐—”๐—œ๐—ก? ๐——๐—ข๐—กโ€™๐—ง ๐—ฆ๐—ง๐—ฅ๐—˜๐—ง๐—–๐—› ๐—œ๐—ง โ€“ ๐—ฆ๐—ง๐—ฅ๐—˜๐—ก๐—š๐—ง๐—›๐—˜๐—ก ๐—œ๐—ง! ๐Ÿ’ฅ

If your first instinct for hip flexor pain is to stretch it out โ€“ youโ€™re not alone.

But hereโ€™s the kicker:
โŒ Stretching isnโ€™t always the answer.
๐Ÿ‘‰ Often, hip flexors are not tight โ€” theyโ€™re weak and overworked. Constant sitting and poor posture can cause them to stay in a shortened position, but that doesnโ€™t mean theyโ€™re strong.

โœ… ๐—ง๐—ต๐—ฒ ๐—ฟ๐—ฒ๐—ฎ๐—น ๐˜€๐—ผ๐—น๐˜‚๐˜๐—ถ๐—ผ๐—ป? ๐—ฆ๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต๐—ฒ๐—ป๐—ถ๐—ป๐—ด!

Strong hip flexors help:
๐Ÿ”น Support your pelvis and spine
๐Ÿ”น Improve walking and stair climbing
๐Ÿ”น Reduce compensation and pain in your hips and lower back

๐Ÿ› ๏ธ Try these targeted exercises:
โœ”๏ธ Straight Leg Raise
โœ”๏ธ Seated High Knee March
โœ”๏ธ Banded Hip Flexion

29/10/2025

โ€œ๐—ช๐—ต๐˜† ๐—ฆ๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—œ๐˜€๐—ปโ€™๐˜ ๐—๐˜‚๐˜€๐˜ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ฌ๐—ผ๐˜‚๐—ป๐—ดโ€

Think lifting weights is only for the under-30 crowd? Think again.

Strength training helps:
โœ… Maintain muscle mass
โœ… Support healthy joints
โœ… Keep bones strong
โœ… Boost metabolism

Even 2 short sessions a week can make a big difference โ€” and itโ€™s never too late to start.

๐—ฆ๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ต๐—ฒ ๐——๐—ฎ๐˜๐—ฒ! โ˜€๏ธ๐ŸŽณWeโ€™re rolling into the new year with a belated Veteransโ€™ Health Week celebration โ€” lawn bowls with the...
23/10/2025

๐—ฆ๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ต๐—ฒ ๐——๐—ฎ๐˜๐—ฒ! โ˜€๏ธ๐ŸŽณ

Weโ€™re rolling into the new year with a belated Veteransโ€™ Health Week celebration โ€” lawn bowls with the Mackay Veterans Support Group.

๐Ÿ“… Friday 9 Jan 2026 | ๐Ÿ•’ Time TBC
๐Ÿ“ Mackay City Bowls Club

Good mates, great company, and a roll or two on the green โ€” donโ€™t miss it!

Hayleyโ€™s been out in ๐— ๐—ผ๐—ฟ๐—ฎ๐—ป๐—ฏ๐—ฎ๐—ต this week โ€” because our services donโ€™t stop at Mackayโ€™s borders. ๐ŸŒฟ โ€” proof we go the dista...
22/10/2025

Hayleyโ€™s been out in ๐— ๐—ผ๐—ฟ๐—ฎ๐—ป๐—ฏ๐—ฎ๐—ต this week โ€” because our services donโ€™t stop at Mackayโ€™s borders. ๐ŸŒฟ โ€” proof we go the distance (literally) to support our regional legends too.

Bringing the same care and quality wherever you are, coast or country. ๐Ÿ’ช๐ŸŒพ

๐Ÿ† ๐—™๐—ถ๐—ป๐—ฎ๐—น ๐—ฐ๐—ฎ๐—น๐—น ๐—ณ๐—ผ๐—ฟ ๐˜ƒ๐—ผ๐˜๐—ฒ๐˜€! ๐Ÿ†The ๐—š๐—ผ๐—น๐—ฑ๐—ฒ๐—ป ๐—ฆ๐—ต๐—ผ๐—ฒ ๐—”๐˜„๐—ฎ๐—ฟ๐—ฑ๐˜€ are lacing up for the finish line โ€” voting ๐—ฐ๐—น๐—ผ๐˜€๐—ฒ๐˜€ ๐˜๐—ต๐—ถ๐˜€ ๐—ง๐—ต๐˜‚๐—ฟ๐˜€๐—ฑ๐—ฎ๐˜†, ๐Ÿฎ๐Ÿฐ๐˜๐—ต  a...
21/10/2025

๐Ÿ† ๐—™๐—ถ๐—ป๐—ฎ๐—น ๐—ฐ๐—ฎ๐—น๐—น ๐—ณ๐—ผ๐—ฟ ๐˜ƒ๐—ผ๐˜๐—ฒ๐˜€! ๐Ÿ†

The ๐—š๐—ผ๐—น๐—ฑ๐—ฒ๐—ป ๐—ฆ๐—ต๐—ผ๐—ฒ ๐—”๐˜„๐—ฎ๐—ฟ๐—ฑ๐˜€ are lacing up for the finish line โ€” voting ๐—ฐ๐—น๐—ผ๐˜€๐—ฒ๐˜€ ๐˜๐—ต๐—ถ๐˜€ ๐—ง๐—ต๐˜‚๐—ฟ๐˜€๐—ฑ๐—ฎ๐˜†, ๐Ÿฎ๐Ÿฐ๐˜๐—ต at 5pm sharp! โฐ

Letโ€™s get behind our fantastic walk organisers Hayley and Dallas and give them the recognition they deserve. ๐Ÿ‘Ÿ๐Ÿ‘

Every vote counts โ€” so donโ€™t let this one sprint past you! ๐Ÿฅ‡

๐Ÿ‘‰ Cast your vote here: https://forms.clickup.com/9016471382/f/8cprvup-64376/APEKLRC0IBQH8Y4G6C

๐Ÿก FUN FACT FRIDAY! ๐Ÿƒโ€โ™€๏ธ๐ŸชœDid you know that living in a home with stairs can actually be beneficial for your health over y...
10/10/2025

๐Ÿก FUN FACT FRIDAY! ๐Ÿƒโ€โ™€๏ธ๐Ÿชœ

Did you know that living in a home with stairs can actually be beneficial for your health over your lifetime?

Climbing stairs regularly is a form of built-in exercise that helps with:

โœ… Heart health โ€“ boosts cardiovascular fitness
โœ… Leg strength โ€“ keeps your lower body strong
โœ… Balance & coordination โ€“ reduces fall risk as we age
โœ… Bone density โ€“ weight-bearing movement supports bone health
โœ… Calorie burn โ€“ adds incidental activity to your day

Over the years, those small trips up and down the stairs can really add up! So next time you forget something upstairsโ€ฆ maybe that second trip isnโ€™t so bad after all ๐Ÿ˜‰

07/10/2025

๐Ÿšถโ€โ™‚๏ธ ๐—ช๐—ฎ๐—น๐—ธ๐—ถ๐—ป๐—ด ๐—•๐—ฎ๐—ฐ๐—ธ๐˜„๐—ฎ๐—ฟ๐—ฑ๐˜€ โ€“ ๐—š๐—ผ๐—ผ๐—ฑ ๐—ณ๐—ผ๐—ฟ ๐—ฌ๐—ผ๐˜‚๐—ฟ ๐—ž๐—ป๐—ฒ๐—ฒ๐˜€! ๐Ÿฆต

It might look a little strange, but walking backwards can actually be a fantastic exercise for knee health. Hereโ€™s why:

โœ… Less strain on joints โ€“ It shifts the load away from certain knee structures, reducing stress.

โœ… Strengthens quads โ€“ Helps build the muscles that support and protect your knees.

โœ… Improves balance & coordination โ€“ Challenges your body in a new way.

โœ… Great for rehab โ€“ Often used in physio programs to help recovery after injury.

๐Ÿ’ก Start slow, try it on a flat surface, and always be aware of your surroundings.

Give it a go โ€“ your knees might thank you!

Address

1b Victoria Street
Mackay, QLD
4740

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 6:30am - 5pm

Telephone

+61410111285

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