The Friendlies Independent Living stores are your registered NDIS provider that proudly services the Maryborough, Hervey Bay and greater Gympie areas. Whether you are an OT, Physiotherapist, Support Worker or patient our experienced staff are here to help. As your NDIS Provider in Maryborough and Hervey Bay we carry an extensive range of products to assist with your daily living requirements.

As a registered NDIS provider, we are committed to delivering high-quality, personalized services that empower you to achieve your goals, maintain your independence, and thrive in your community. Whether you’re new to the NDIS or looking for a reliable provider to meet your ongoing needs, our team is ready to support you every step of the way.

Our Services Include:

• Personal Care & Daily Living Support: Great range of products to aid your daily living needs.
• Community Access & Social Participation: Helping you connect with your community and participate in social, recreational, or employment activities.
• Therapeutic Supports: Access to qualified professionals including occupational therapists, physiotherapists, speech therapists, and psychologists.
• Assistive Technology : We assist with the use of assistive technology.

The Friendlies Independent Living stores have experienced and professional staff who can advise you on the best products for your specific requirements. We can also connects anyone with disability to a range of services in our community. This includes connections to doctors, community groups, sporting clubs, support groups, libraries and schools, as well as providing general information about the NDIS.

We would love to hear from you and discuss how we can assist with your NDIS plan. Contact us today to speak with one of our friendly team members or schedule a consultation.

The NDIS provides funding to eligible people with disability to gain more time with family and friends, greater independence, access to new skills, jobs, or volunteering in their community, and an improved quality of life.

Download the NDIS Service Booking Agreement HERE.

Learn more about the NDIS

By alternating cardio, strength training, and flexibility exercises throughout the week, you’ll work different muscle groups, keep your workouts fun, and stay motivated.Here are some tips for incorporating daily exercise into your routine, along with a sample plan:

Tips for Daily Exercise

1. Consistency is Key: Try to exercise at the same time each day to create a routine.
2. Start Small: If you’re new to exercise, start with shorter sessions (15-20 minutes) and gradually increase the time and intensity.
3. Mix It Up: Combine different types of exercises (cardio, strength training, flexibility) to target various muscle groups and keep it interesting.
4. Warm Up and Cool Down: Always start with a warm-up (5-10 minutes) and end with a cool-down to prevent injuries.
5. Listen to Your Body: If you’re feeling fatigued or sore, give yourself time to recover. Rest is just as important as exercise.

Sample Daily Exercise Routine (30-60 minutes)

Day 1: Full Body Workout

• Warm-up: 5-10 minutes of brisk walking or jumping jacks.
• Circuit (repeat 2-3 times):
  • Squats (15 reps)
  • Push-ups (10-12 reps)
  • Lunges (10 reps each leg)
  • Plank (hold for 30 seconds)
  • Jumping jacks (30 seconds)
• Cool down: Stretching for 5 minutes.

Day 2: Cardio

• Warm-up: 5 minutes of walking or jogging.
• Cardio (30-40 minutes):
  • Jogging or cycling
  • Jump rope or dancing for variety
  • High-intensity interval training (HIIT) if you prefer a more intense workout.
• Cool down: Walk for 5-10 minutes, then stretch.

Day 3: Core Focus

• Warm-up: 5 minutes of light cardio.
• Core workout (repeat 2-3 times):
  • Bicycle crunches (15 reps)
  • Russian twists (20 reps)
  • Leg raises (15 reps)
  • Side plank (hold for 30 seconds on each side)
  • Mountain climbers (30 seconds)
• Cool down: Stretching for 5 minutes.

Day 4: Active Recovery

• Low-intensity activity: Yoga, Pilates, or a light walk for 20-30 minutes to promote flexibility and relaxation.

Day 5: Strength Training

• Warm-up: 5-10 minutes of light cardio.
• Strength workout (repeat 2-3 times):
  • Dumbbell or bodyweight squats (15 reps)
  • Deadlifts (12-15 reps)
  • Bent-over rows (12 reps)
  • Shoulder press (12 reps)
  • Bicep curls and tricep dips (12 reps each)
• Cool down: Stretching for 5 minutes.

Day 6: Cardio or HIIT

• Warm-up: 5 minutes of brisk walking or dynamic stretching.
• HIIT routine:
  • 30 seconds sprint or fast cycling
  • 30 seconds rest
  • Repeat for 20-30 minutes
• Cool down: Walk for 5-10 minutes, followed by stretching.

Day 7: Rest or Light Stretching

• Take a rest day, or engage in light activities like walking, stretching, or yoga to help your body recover.

These are our Tips for Daily Exercise but Contact Us for any assistance with your daily living needs.