Many thanks for your detailed reply.
I downloaded the thin wallet but it is stuck on block 575980 from 11 weeks ago.
I looked at the Sync Issues page at Technical Support on the Nav website but the workaround is unclear.
So i have to wait for a new version of the wallet to be able to download my coins from the exchange.
Just use the full node zip version. But download the latest blockhain data too before you start it or it could take way too long to sync.
How much nav do you have? To see if it's worth staking
Thanks for your help.
So i downloaded the full node mac version and the latest blockchain.
But it remains stuck on block 735406 and I can't get any connections. I have added active nodes too.
So I've now taken mogrith's advise and transferred the coins (a few 1000) to poswallet.
I'll see how that goes and transfer them to my mac when Nav brings out a new hassle and trouble free wallet.
Cheers again!