Group Programs for Strength, Stability & Fun
Want to exercise in a social, supportive setting? Join our group classes!
Active Flow Rehab offers two signature group programs – Strong & Stable (a land-based seniors exercise class) and Aqua Therapy (a water-based hydrotherapy class).
Our group sessions are a great way to stay motivated, meet others, and enjoy guided exercise in a fun atmosphere.
Every class is supervised by our Accredited Exercise Physiologist, so you get the benefit of expert guidance and the encouragement of peers. All fitness levels are welcome – we’ll tailor activities so everyone can participate safely.
1. Strong & Stable – Strength and Balance Class
What it is
Strong & Stable is our popular group exercise class designed especially for older adults and those with balance or mobility challenges. The focus is on improving leg strength, balance, and coordination through gentle, progressive exercises. We use simple equipment like chairs, light weights, and resistance bands. It’s not an intense “bootcamp” – it’s a supportive class where you work at your own pace to become steadier on your feet.
What to Expect
A typical class starts with a warm-up (gentle marching on the spot, arm movements), followed by strength exercises (like sit-to-stand from a chair, supported squats, and leg lifts), balance drills (tandem standing), and a cool-down with stretches and relaxation. Everything can be modified – for example, you can hold onto a stable surface or have a helper near you for balance if needed. The environment is welcoming and non-judgmental. Many of our participants are in their 60s, 70s, and 80s (and 90s) – it’s never too late to improve your strength! And don’t be surprised if you make a few friends along the way.
Benefits
This class is fantastic for falls prevention and maintaining independence. By strengthening your lower body and core, you’ll find daily activities (like walking, climbing steps, or standing up from a chair) become easier. Participants often report feeling more confident walking around, both at home and in the community. Plus, exercise has mood-boosting benefits – our class is filled with laughter and encouragement, which is great for mental wellbeing, too!
When & Where
Join us on Mondays at 2pm and Thursdays at 1.30pm at Studio Village Community Centre. Each session runs for 45–60 minutes in a fully accessible community venue.
For the most up-to-date session times and details, please follow us on Facebook or get in touch with us.
I never thought I’d exercise in a pool at my age, but Aqua Rehab has been wonderful. The warm water makes my joints feel great, and I actually look forward to Fridays now!
“
- Jim, 65
2. Aqua Therapy – Gentle Hydrotherapy Class
What it is
Aqua Therapy is our water-based group class, ideal for anyone who benefits from low-impact exercise. Held in a warm swimming pool, this class is perfect for people with arthritis, chronic pain, joint injuries, or those who simply love the water. The buoyancy of water reduces pressure on your joints, while still providing resistance to help build strength and flexibility. Aqua Rehab is a refreshing way to exercise without the aches and pains that land exercise can sometimes cause.
What to Expect
We begin in shallow water (about chest-deep) with a warm-up like gentle water walking and arm movements. Then we’ll do various exercises using water weights or pool noodles – for example, leg kicks, arm pushes, and core stability moves, all at your own pace. We might play some light water games or group exercises to keep it fun. The instructor (Ankush) will be in the pool with you demonstrating and assisting. Non-swimmers are absolutely welcome – no part of the class requires you to swim, and you can always stay where you can touch the bottom. We finish with relaxing stretches in the water. You’ll leave feeling refreshed and accomplished.
Benefits
In warm water, muscles relax and pain often decreases, allowing you to move more freely. This class will help improve your range of motion, circulation, and overall fitness in a gentle manner. Participants often find relief from stiffness – for example, people with arthritis notice they can stretch and strengthen their joints with much less discomfort. Aqua Rehab can also improve balance and walking ability (we do pool walking exercises that carry over to better balance on land). And of course, splashing around in a supportive group is good fun and stress-relieving!
When & Where
Aqua Therapy is held once a week – currently every Friday. We meet at a heated community pool in Helensvale (with accessible facilities and change rooms). The class lasts about 45 minutes. If you’re new, we’ll provide instructions on what to bring (usually just your swimwear, a towel, and water bottle).
For the most up-to-date session times and details, please follow us on Facebook or get in touch with us.
I feel so much steadier on my feet since joining Strong & Stable – and I’ve made new friends too! This has made my new life happy.
“
- Marie, 72
Ready to give group exercise a try? Joining is easy and we’d love to have you!
Here’s how to get started:
1. Check the Schedule:
Upcoming class dates and times are posted on our Facebook page and website calendar. View Schedule/Book on Facebook.
2. Book Your Spot
No booking required, drop in anytime. You can also call/email us to ask questions.
3. What to Bring:
For Strong & Stable, wear comfortable clothing and supportive shoes.
For Aqua Rehab, bring swimwear, a towel, and any pool shoes if you prefer. All equipment (weights, noodles, etc.) is provided by us.
4. Funding
Both classes are low cost $5 or pool entry as part of the Gold Coast City Council’ Active and Healthy Program.
If you’re unsure which class suits you, we’re happy to chat about it. Some participants do both classes each week!
Contact us and we can help you decide based on your goals and comfort level.
Remember, staying active is always more fun with friends – so come along, get moving, and let’s support each other towards better health.