Category: Fitness training

Water Aerobics

Like music? Low impact activities? Like the pool but don’t necessarily want to swim laps. Give water aerobics a try! Water aerobics, also called ‘aqua aerobics’ is a great excuse to jump in the pool and get some movement in your day. There are options for all ages, including water aerobics classes for seniors. If this sounds like the activity for you, learn how to give it a try below.

On this page we look at:

  • How This Girl Can Ambassador Natalie started to love water aerobics, after being unsure about trying it at first
  • What is water aerobics?
  • The many health benefits of water aerobics
  • Finding a water aerobics class near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Natalie loves water aerobics because it brings women together

Natalie started water aerobics classes for the women in the small rural town of Manangatang to get local women off their farms and into the pool together, despite their initial reservations. “You can feel quite vulnerable in the water, because you’re only in your bathers…but if we can get them there, they tend to come back,” Natalie said. Thirteen years on, the class is still going, and it’s fondly referred to as ‘coffee club’ by local women who look forward to socialising together afterwards.

 

What is water aerobics?

Water aerobics is a type of group fitness class with a little difference: you do the class in the pool!

There are a wide range of water aerobics you can do, which can include anything from low-impact movement for seniors to fast running or cycling training. There’s also a variety of water aerobics exercises with weights like kickboards, aqua dumbbells and hydro discs.

A typical water aerobics class happens in the shallow end of the pool where an instructor will guide you through water walking, leg lifts, bicep curls and moves with pool noodles and water dumbbells.

A great thing about these classes is you don’t have to bring any equipment to your water aerobics class – it’s all supplied for you. Including the water aerobics routines with music!

The physical and mental benefits of water aerobics

There are water aerobics benefits for women of all ages, including seniors, regardless of what type of class you’re doing. Water aerobics is great for:

  • Improving your balance and coordination
  • Improve body mobility
  • Enhancing recovery from injuries and chronic conditions
  • Increasing your daily movement without worrying about getting hurt
  • Relaxing your mind
  • Managing stress and anxiety

Releasing some energy, having a splash around and giving your muscles and joints some love feels good!

Where to do water aerobics near you

Water aerobics classes are run by individual swimming pools around Melbourne and regional Victoria. The best way to get started is to search online for facilities to see what they have to offer.

Another way to find an aqua aerobics class near you is to ask your local council. Many have online resources and class timetables available which are great for beginners. Know Your Council is a good place to start if you’re not sure which council area you’re in.

When you’ve found a great water aerobics class to join, why not ask a friend to join? You can also go on your own – you’ll meet other supportive women having a great time getting active, who also love to be in the water as much as you do.

Have a go at water aerobics today

  • Visit Find Your Council to see which council area you’re in to find out more information
  • Google it! Water aerobics classes are run by local swimming pools and facilities. Many have online timetables, so you can find a beginner aqua aerobics class to have a go at.
  • Find a Supporter in your neighbourhood: see if there’s a swimming pool or facility who has registered online to support This Girl Can – Victoria.
  • Ask other women about water aerobics – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You might not be able to make it outside at the moment, and that’s okay. If you want to find ways to get active at home, there are several things you can do.

If you have a pool, you can look up water aerobics routines online and browse water aerobics videos to find some you’d like to try. There are lots of pool exercises for women and seniors that you can try to get your body moving.

If you don’t have a pool, don’t stress – there are lots of home workouts you can do to get  active without leaving your front door.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Water aerobics might be your next favourite activity. But that doesn’t mean you have to stop there! If you feel like trying another sport or activity too, here are a few you can have a go at and see what you enjoy most.

Skateboarding

Have you ever wanted to learn to skate? It’s not just for kids! Skateboarding is an activity that’s heaps of fun and an awesome workout, plus you’ll meet lots of other women of all ages who are giving it a go as well. It’s not about who can do the best tricks – skating is all about getting out there and having a good time.

On this page we look at:

  • This Girl Can Ambassador Katherine’s story about finally trying skateboarding and loving the adrenaline she gets from it
  • Tips to learn how to skateboard in Melbourne and regional Victoria
  • Finding a women’s skateboarding group near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Katherine may take the occasional tumble, but that hasn’t stopped her yet

Katherine has always been a huge fan of skateboarding, but after falling off the first board she stood on, she stuck to spectating and video games. Being more creative than sporty growing up, it wasn’t until her brother gifted her a skateboard in her early twenties, that Katherine really gave it a go. “It’s an adrenaline rush, I just enjoy it – and that’s coming from someone who’s really bad at it.”

 

Learn how to skateboard for women

Skateboarding is an activity for everyone. You can learn to skateboard at any age, all that matters is you’re willing to have a try.there are  skateboarding lessons for women out there to get you rolling.

There are a range of skateboarding lessons for women, from beginners classes to more advanced.. You’ll be able to learn the basics, spend plenty of time finding your balance in a safe space, and take your time getting your confidence up. Plus you’ll meet other like-minded women doing the same thing!

All of the equipment in skating classes is usually included, like skateboards, helmets, skate pads and other protective gear. They’ll be able to teach you basics like how to balance on a skateboard, correct skateboard foot placement, and what size skateboard to get for women wanting to take their skills further.

Here are some tips to start learning skateboarding in your area:

  • Skateboarding Victoria is a great place to start to find skating lessons. It also provides information about private coaches and events.
  • Search online to see what’s available near you. Most skateboarding programs and clinics for women are by private organisations, so it’s worth having a look around to see what feels right for you.
  • Ask your local council about programs and what’s on at a skatepark in your area.
  • There are women’s and mum’s skate lessons available in some areas too – check them out online to see what they offer.
  • Finding a women’s skateboarding group near you

One of the best things about learning to skateboard is there’s already a community of women doing exactly the same thing.

Because many others are in the same boat, there are women’s skateboarding groups  you can join that are very supportive, encouraging, and will celebrate your little wins with you.

Have a look online and check out your local council to find a women’s skateboarding group near you.

If you want to learn to skateboard on your own or with a friend, that’s okay too. You’ll get a great workout for your core, improve your balance and get some fresh air. Just remember to keep that protective gear on- falling is part of skateboarding experience!

Connect with other girls learning to skateboard

  • Visit the website mentioned on this page: Skateboarding Victoria
  • Google it! Have a look online for skateboarding clinics and programs for women in your surrounding areas. You might be surprised at what you find.
  • Find a Supporter in your neighbourhood, to see if a women’s skateboarding program has registered online to support This Girl Can – Victoria.
  • Ask other women about skateboarding – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Skateboarding is an activity that you can practice at home. So when you can’t make it out, you can take your board inside (or into the backyard) and have a go at perfecting some of your new skills.

Check out some online videos for tips and tricks to keep your skills moving. If you haven’t been able to join a skateboarding lesson yet, that’s ok too – a first step might be researching classes in your area, and finding a new women’s community.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

If you feel like trying another activity to see what you enjoy, here are a few ideas to put on your list and have a go at when you’re feeling ready.

Group Training

Group training is a great way to get moving. With so many group training classes to pick from, there’s one that’s perfect for where you’re at right now.

There are classes for beginners and all ages, abilities and body shapes. You can try a circuit, weights training, cardio, dance, aerobics, fitness boxing and more.

On this page we look at:

  • This Girl Can Ambassador Natasha’s story about realising how many more reasons there are to get active than how your body looks
  • What do you do in group training
  • Physical and mental benefits of group training
  • How to find group training classes near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Natasha found getting active doesn’t matter what you look like, it’s about how you feel

Every time she gets active, body-positive personal trainer Natasha is blown away by how great she feels. “There are 100 reasons to exercise and trying to look a certain way doesn’t have to be one of them.” Natasha once had doubts about running a fitness class because of how her body looks. Now as a personal trainer, Natasha says her body is a “bloody brilliant business card…definitely not flawless, but it’s perfect because it’s imperfect.”

 

What group training includes

Group fitness and group training refers to classes that are held with a group of people, all working out together. This can be anywhere from a couple of people to a few dozen , depending on the class.

Group training comes in many forms. Here are some types of group exercise:

  • Functional circuit classes, where you perform different moves at a variety of stations with a time limit on each one, before moving to the next one
  • Cycling classes, where the group uses stationary bikes and rides along with the trainer at the front
  • Aerobics classes, which include a variety of aerobic moves, sometimes with equipment
  • Strength classes, where you lift light weights to the beat of the music

The trainers in these classes are very welcoming and supportive, and most (if not all) classes can be done by beginners too. If it’s your first time, don’t worry – just let the trainer know and they’ll take care of you.

The benefits of group exercise for women

There is so much positive energy in group training sessions, which can really boost your motivation and makes classes a lot of fun. There are many other great benefits of group exercise, including:

  • Support and encouragement from a group of women
  • Extra accountability – it’s great inspiration to work for that one extra minute!
  • Fitness trainers by your side that can help with your technique
  • Variety with your workouts – most gyms offer a broad class timetable, so you can try lots of different things and see what you like most
  • A social community of women to catch up with afterwards for a coffee

This is all before all of the health and mental benefits of group exercise and getting more movement in your day. If you love being active with others, group training could be for you!

Finding women’s group fitness classes near you

Group training is offered at many fitness facilities around Melbourne and regional Victoria, so you won’t have to look far to find one you like. Here’s where you can find a group fitness class near you.

Your local gym

Most gyms have group fitness classes that you can try, with some offering more than others. It’s a good idea to look at the class timetable ahead of time and ask the gym what each class is all about.

YMCA Victoria is a great place to look for a women’s group training gym in your area. You can also contact your local council to learn more about nearby facilities. There may also be a women’s only gym near you which can be a comfortable place to get started or return after a break.

Fitness studios

There are a wide range of general and specialist fitness studios around which all run different types of classes. If you already know what you’d like to try, for example yoga, pilates or fitness boxing, you can try a fitness studio that offers it. If you’re unsure about the suitability of a class for your age or ability level, the best thing to do is ask.

Bootcamps and private group training

Personal trainers and mobile bootcamps  can be run in fitness studios or parks, and also online via video call. They can be more casual than classes at a gym, and you can find a group training community that suits your needs.

Getting started with group training

  • Visit the website mentioned on this page: YMCA Victoria.
  • Google it! Group training is all about personal preference, and there are many variations around. Check out a few online, make a list, and do a trial at each one to find out what you enjoy most.
  • Find a Supporter in your neighbourhood, to see if a group training studio has registered online to support This Girl Can – Victoria.
  • Ask other women about group training – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it outside at the moment, that’s okay. The good thing about group training is if you can’t join a class, you can try home workouts instead.

Visit Get Active @ Home to find a number of free home workout routines you can follow anytime it suits you.

Some personal trainers offer online video group training too, so ask if that’s available. It means you can joining a community of women working up a sweat together – without needing to leave the house!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Group training is just one way you can work up a sweat and enjoy being more active. If you’d like to try another activity, here are some others you could have a go at.

Yoga

Stretch your body and your mind with a touch of yoga in your week. It’ll help you improve your mental wellbeing and your flexibility, while providing you with some much-needed time for yourself.

You can find a yoga class, start trying some yoga poses with friends, or flow using online videos by yourself. It’s easy to get into yoga as a beginner, and even easier to fall into a regular practice.

On this page we look at:

  • Benefits of yoga for women
  • How to find a yoga class near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

What benefits does yoga have on the body and mind?

Yoga improves your health and wellbeing in a number of ways, through the practice of a series of physical techniques. This can include breathing, exercise and meditation.

There are so many benefits to yoga for women’s health including:

  • Improving physical strength
  • Increasing your flexibility
  • Helps you to manage stress
  • Reconnects you with your body and mind
  • Relaxes your body, giving you a better night’s sleep

Yoga embraces the idea that it doesn’t matter what your age, ability or background is.

If you’re looking for a relaxing, life-affirming activity where you can go at your own pace, read on to find out how to get started.

How to find a yoga class or women’s yoga group near you

To find out more about yoga, search online to find a yoga community that feels right for you.

There are a wide range of yoga studios, gyms and private facilities that offer yoga classes. It’s best to do your own search in your local area, and see where it takes you.

As well as formal yoga classes for women, there are also plenty of social yoga groups around to practice with. There are different ones for each skill level, so if you’re learning yoga for beginners, there are women’s yoga groups for you too.

There are many forms of yoga you can try from different lineages and parts of the world. Yoga doesn’t have to be one thing or another. For example, if Bikram yoga (the hot one!) doesn’t appeal to you, that’s okay. There’s many more to try. Have a look around and see what feels right.

Get out there and find a women’s yoga group near you

  • Google it! There are so many places to learn yoga and get started, even if you haven’t tried it before. Many women who have practiced yoga for years started somewhere too. You don’t need to be an expert at your first yoga class – all that matters if you’re moving your body and have a go at something new.
  • Find a Supporter in your neighbourhood: see if there’s a yoga group or association who has registered online to support This Girl Can – Victoria.
  • Ask other women about finding a yoga community they like – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t start yoga with a yoga class in Melbourne or regional Victoria near you, that’s okay – you can do yoga at home!

Check out the free yoga tutorials on our Get Active @ Home hub to give it a try from the comfort of your living room.

You can also search online to find yoga videos to follow along with. All you need is a yoga mat, or you can even use a towel.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

You can find your flow with more than one activity, and with so many to try, you’re sure to find one you love. Here are a few more you could have a go at to see what you like.

Walking

Take in the fresh air and get moving, perfect if you’re new to exercise or aren’t that interested in sport. Women’s walking groups in Victoria help you to go out and get moving, while being part of a supportive community.

Can you feel it? Join a women’s walking social group and meet new people while getting some movement in your day. Here are some tips to pull on those walking shoes and find one near you.

On this page we look at:

  • This Girl Can Ambassadors Tracy, Mardi and Deb’s stories about enjoying the feelings they get from going walking in Victoria
  • Benefits of walking for women
  • How to find a women’s walking group
  • Discovering new walks to go on

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Tracy feels tired sometimes, but going for a walk with her dog gives her a boost

Tracy knows having dogs makes all the difference between doing no activity and doing some activity, especially on the days when she’s “really tired”. “You sit on the couch and you’re kinda like ‘oh yeah this is comfy I don’t really want to get up’, but you know that after you walk the dogs you’re going to feel amazing. Not only that, you know they need you to walk them,” Tracy said. Tracy juggles two jobs and knows that having the responsibility to do the right thing by her dogs ensures she does the right thing by herself. “It’s definitely a 50/50 of ok cool I’ve got to get them out to get them moving but I’ve also got to get me moving,” she said.

 

Health benefits of walking for women

Going for a peaceful walk is an easy way to add some more movement to your day.

Lots of women enjoy walking because they can get some fresh air, have time to themselves and move their body. You can do it with a friend, with coffee, with your kids or with your dog. It’s time for you, and it’s great for physical health and mental wellbeing.

Among some of these benefits are increased cardiovascular fitness, reduced risk of heart disease and lung disease, stronger bones, improved balance, and more strength and endurance.

You don’t need any equipment,  just some walking shoes and comfortable clothing. And you can do as much or as little as you like – if you want to try a hill or go bushwalking down the track, you can.

Finding a walking group for women near you

It doesn’t matter if you’re at the front of the group or the end. When you go for a walk with a group, you’ll have the supportof women who love to get active at their own pace.

You can be any age, background, or body shape. It’s all about getting on your feet, having a chat and making new friends.

If you’d like to find a new walking women’s group to join near you, here are some ways to get started.

  • Heart Foundation walking groups is a great place to start. You can use their group finder to see what’s close to you, and how to join on the next walking women’s group trip they have planned.
  • Victoria Walks also provides free resources and information about women’s walking all over Melbourne and regional Victoria.
  • Escaping Your Comfort Zone run body-positive bushwalking groups and adventures for plus-size women in Melbourne and Geelong.
  • Parks Victoria offers free walks guided by trained volunteers so you can enjoy walking in urban parks or bushland without having to worry about where the trail is or how long it might take.
  • Have a look online to find a women’s walking social group in your area. You’ll be surprised at how many there are, and they’re all super friendly and welcoming to new walkers.
 
 

Mardi enjoys bushwalking to connect with nature again

Mardi loves to go bushwalking and says it makes her feel grounded and connected to nature. “When you start to listen to all the natural sounds and feel the grass, you can forget about things like traffic and being on time…it does give you a very wholesome feeling.”

 

Walking maps and finding great walks in Victoria

There are so many amazing walking trails in Melbourne and regional Victoria. If you feel like a change of scenery, or are up for some weekend adventures, try a new walking track.

Visit Victoria offers a great range of walking maps to help you explore the state.

If bushwalking sounds like fun, Bushwalking Victoria has some great walking maps and resources, and ways to get involved in social bushwalking.

 
 

Deb started walking and getting active to be a role model for her daughter

It wasn’t until Deb’s daughter asked her to do a handstand that she realised she couldn’t. Determined to be the best parent she could, Deb wanted to get active and started walking before breakfast. She was initially embarrassed about getting out there and puffing up the hills, but it’s now part of her daily routine.

 

Getting involved in social walking, or finding a new walking trail

Can’t get out right now?

If you can’t make it outside at the moment, that’s okay. There’s plenty to keep us busy at home sometimes.

If you’re looking to get active, visit Get Active @ Home for some fun and easy home workouts to get you sweating and feeling good. You can also prepare for when you can go out by searching online for the best walks in Victoria. Then you’ll be extra excited to go walking when you can head out for a while!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

There are many other activities you can have a shot at to get more movement in your day. Here are a few ideas if you feel like trying something new.

Running

Running and jogging are great ways to get fit. Whether you’re just starting out or getting back into it, there are many ways to get into running and find a women’s running or social jogging group to work up a sweat with.

The best thing about running is you can do it for your own reasons. Whether it’s for fitness, fun or how it feels, running is a great activity for women to get into. Plus, you get to explore your local area while doing it.

On this page we look at:

  • This Girl Can Ambassador Kirsten and Brenda’s stories about discovering running and how it makes them feel
  • The health benefits of running
  • How to learn running for women and become a runner
  • Joining a local women’s running group or social running community

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

After finding running in her thirties, Kirsten loves her weekly women’s running group

Growing up as someone who preferred all kinds of other extra-curricular activities over sport, Kirsten found her running rhythm in her thirties. Now she loves her weekly ‘5am Sisters’ running group of Indigenous women who “pump each other up” and run to feel good rather than chasing the unattainable “Beyoncé body.” How does she feel about running now compared with when she was growing up? “I mean for one I feel tired,” she laughed, “but I feel strong and powerful.”

 

The benefits of running for women

Running down the street or a kilometres might seem like a challenging task at first, but once you learn how to run and get into it, you’ll be surprised at what your body can do.

  • There are lots of benefits of running for women too, including:Improving cardiovascular fitness
  • Strengthening muscles
  • Building healthy bones
  • Reducing the risks of heart disease
  • Enhancing mental wellbeing
  • Improving your sleep and energy levels throughout the day

If running sounds like an activity you’d like to try, read on. Remember, the first step can sometimes be the hardest! After that, it’s all downhill (unless of course, you come across a hill on your run).

 
 

Brenda started walking, then eventually began loving her runs

After high school, Brenda had a 15-year break where she “didn’t do anything”. Then she slowly started getting active again by walking first, then running. Now Brenda loves the supportive Parkrun community and says it doesn’t matter how fast you walk or run, how much you jiggle, how grey your hair is or how daggy your clothes are – “there’s no judgement”.

 

How to start running for beginners

How can you learn to run in Melbourne or regional Victoria? Whether you’d like to know how to start running from scratch, start running late in life or for the first time in years, there’s a program or running class available to teach you the basics.

Search online to find local women’s running classes near you. A lot of private running coaches and specialist organisations offer running clinics and lessons that are designed for women who are just starting out.

If you’re practicing on your own, running apps can be fantastic for motivation and monitoring your progress.

 Your age, background and speed don’t matter.  The best way to learn how to start running from scratch is to find a local program or trainer, and give it a go.

Joining a women’s running or jogging social group

Some women like to go running on their own, and others enjoy running with friends or a group. If you haven’t tried running or jogging with a group before, you could give it a try when you feel ready.

Parkrun organises free, weekly, timed 5km runs open to everyone. It’s perfect for beginners looking for a way to get into running for the first time, and women getting back into running after a break.

Another way to get started is Run Like a Girl Australia. They provide courses for women learning to run for the first time, with casual group running sessions so you can meet some supportive women to make the journey even better!

Find a women’s running or jogging community or learn how to run

  • Visit the websites mentioned on this page: Parkrun or Run Like a Girl Australia.
  • Google it! There are many ways to start running for girls and women, and you don’t need to get lessons if you don’t want to. If it feels right, get out there and go at your own pace in your local area. You can always attend a running class or join a group later.
  • Find a Supporter in your neighbourhood, to see if a women’s running group has registered online to support This Girl Can – Victoria.
  • Ask other women about running – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it outside at the moment, that’s okay. There’s plenty of other ways you can get active and enjoy how it feels to include more movement in your day.

There are some great workouts on Get Active @ Home that you can try in your own time. They’re a great way to get a sweat up with some low-impact movements. You can also use the time inside to research some new places to go running – just make sure you stay safe and stick to areas you feel comfortable running in.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

More inspiration

Hear the stories of women just like you who have decided to put on their running shoes and give it a go.

Jessica, a proud Gunditjmara and Yorta Yorta woman, says running helped her get through a tough time in her life. Growing up in country Victoria, Jessica had played sport, but got caught up as a teenager making the wrong decisions. Then, a friend encouraged her to get active and start running. Now, she’s aiming to get her mob moving too and use running as a tool to heal and stay active.
Danielle used to enjoy cross-country running, but she’d had kids and life got busy with work and family. Danielle was born with a benign brain tumour and two years ago, had it removed. She decided running was part of her recovery. She was worried she wouldn’t be able to do it, but she used running as a way to take back control in her life.
Neslihan, 34 was always discouraged from playing sport. Because of her vision impairment, Neslihan’s parents feared she’d get hurt. So it wasn’t until she was in her thirties that she began to run. She wasn’t confident and initially started walking, tethered to a friend. Then she became hooked. Neslihan loves the freedom she feels whenever she’s running.
 

There are many other activities or sports you can have a shot at, if you want to try something else. Remember, it doesn’t matter what you look like, or if you don’t know all the moves yet. All that matters is you’re giving it a go.

Cycling

Enjoy riding around the block, commuting on a bike or sweating through a spin class? Read our tips or join one of the many women’s cycling groups in Melbourne and regional Victoria. Social cycling in particular can be as fun or as practical as you like. It’s a way to socialise while getting some movement in your day with other like-minded women – of all ages, backgrounds and fitness levels.

On this page we look at:

  • How This Girl Can Ambassador Tiffany found a way to explore new parts of Melbourne with cycling after moving from overseas
  • How to start cycling if you’re a beginner
  • Finding a women’s cycling group near you
  • This Girl Can Ambassador Tina’s tips for women starting cycling

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Cycling helped Tiffany to discover new areas after moving from overseas

Tiffany got a bicycle for Christmas when she was in her late twenties, just after she moved to Melbourne from Taiwan. Now she loves cycling and the access it’s given her to “tucked away places” in her new city and feels passionate about encouraging more Asian women to be active. Cycling has also plugged her into the local community: “You don’t have to know each other – you just feel it.” … “It’s nice to cycle around, particularly when the weather’s great. I can feel the wind in my hair. It feels really good.”

 

Cycling classes and how to start cycling

If cycling sounds like an activity you’re interested in trying, that’s great. It’s a fun way to be active and get some exercise, and you can go cycling by yourself, with friends and family, or in a group.

There are many women’s cycling groups that offer learn to ride programs for first starters.

You can also find a range of resources and cycling classes for beginners by searching online. Bike shops, universities and other private organisations offer cycling lessons if you’re new and need a leg up to get moving.

As well as the basics of the bike, you also need to know the road rules. Bicycle Network offers free resources to get you started and learn more about how to get the best bike for you.

Finding a social women’s cycling group, or go cycling just for you

One of the best parts of women’s cycling is going for a ride with others. There are lots of women’s bike rides around that are social, fun, and help new riders learn.

Look online to find  cycling clubs, women’s cycling social groups, and plenty of beginnergroups too for those finding their feet.

If you’d prefer to go cycling by yourself or with someone you know, there are many resources available to show you the best cycling locations. Visit Victoria has some great information about where to go cycling, and you can pick up some handy route maps from VicRoads too.

Tina’s cycling for beginners tips for women

When This Girl Can Ambassador Tina, 54, was cycling for the first time, she almost gave up. Then several female cyclists zoomed by. It inspired her!

Six months later, she’d bought a new bike and started training for a big ride. Despite heckling from dudes about “fat chicks” wearing lycra, Tina chooses to wear lycra no matter what!

Here are some top tips from Tina for women jumping on a bike for the first time:

  • Don’t feel worried if you don’t know some of the rules, or how to change a flat tyre. This comes with time and experience.
  • It’s normal to feel nervous being on the bike. It’s kind of expected, really!
  • If you’re not sure that you can make it up a steep ride or hill, it’s okay to get off and walk.
  • Riding is about being in the moment and enjoying yourself. It’s okay to do things your way.

Next steps to get into women’s cycling

  • Visit the websites mentioned on this page:  Bicycle Network, Visit Victoria or VicRoads.
  • Google it! You might not believe it, but there are social women’s cycling groups everywhere in cities and regional areas in Victoria.
  • Find a Supporter in your neighbourhood to see if a women’s cycling community has registered online to support This Girl Can – Victoria.
  • Ask other women about women’s bike rides – chat to your friends, family or colleagues about trying it together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

There are many ways to learn to ride and get into women’s cycling groups. If you can’t get out right now, that’s okay.

If you have access to a gym, you can try a spin class or cardio class, or jump on a free bike on the gym floor. If you have a bike of your own, you can buy an indoor bicycle trainer, which keeps the back wheel propped up. This means you can ride to your heart’s content at home – you just won’t technically go anywhere!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Cycling is a great way to get active and enjoy the surrounding areas with family and friends. If you want to try another activity or sport too, here are some ideas:


Gym

Whether it’s weights, cardio or group fitness classes, there’s something at the gym to suit every age and ability level.

There’s so much you can do at the gym to improve your health, build power and strength, and feel the benefits of a great workout. Here are some tips to find a gym for you, and how to get started.

On this page we look at:

  • This Girl Can Ambassador Amy’s story about overcoming a feeling of embarrassment when she first started at the gym
  • Starting at the gym for beginners
  • Finding a women’s gym near you
  • How to join a gym

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

Amy felt embarrassed going to the gym at first, but soon realised she had a choice

Amy, 37, loved dancing and basketball as a girl. But as she got older she felt embarrassed exercising. After a health scare, she hit the gym but was so embarrassed she wore tights under baggy tracksuit pants – even in the middle of summer. “Everyone has self-doubt,” she says. “It’s just whether you allow it to grow, which is a choice you make”.

 

Starting at the gym for beginners

Gyms can be very welcoming and supportive places for women to get active in a way that suits them. Each gym and fitness club is different, but most offer a range of options to work up a sweat, and meet a community of women who are in the same boat as you.

Many gyms offer a timetable of gym classes each week, all with a different focus. Some can be low-impact with stretching and yoga moves, others can focus on cardio by using a stationary bike or other equipment, and others can include weights to improve your strength.

Gym classes are set up for beginners, unless the class is described otherwise. They’re popular with many women as they’re a social way to enjoy going to the gym, t with all the equipment provided, and you get lots of support from friendly trainers to show you how to do each movement.

Gyms have plenty of equipment that you can use when it suits you (with no classes), and a personal trainer can set up a personalised program and walk you through using the machines.

Finding a women’s gym near you

Gyms can be a matter of what feels right, so it might take a few visits to find the best gym near you. Here are some tips for a successful search.

Check out the gym online

A good starting point is to search online for gyms in your area, and see what their facilities are as well as what gym classes for women they offer. Don’t know where to begin? YMCA Victoria and Belgravia Leisure have gyms across Victoria.

Women’s only gyms in Melbourne and regional Victoria

Some gyms have female only areas, however there are also a range of female only gyms in Melbourne and regional Victoria. Gyms for women have a focus on providing a welcoming, inclusive and non-judgmental experience from the moment you walk in the door.

It’s all about you

Finding the right gym or facility near you is all about preference. Head in, check it out, try a class or two and see if it feels good.

How to join a gym

Gyms offer a number of different membership types. You can go online to see timetables and facilities, but sometimes it’s best to walk in and have a look at the place yourself.

Most gyms will offer a tour which will show you what they can offer, and what the vibe is like. Some gyms might feel a bit too intense for what you’re looking for, and others might not have the equipment or classes you’d like to try.

You can usually have a trial at a gym when you first start. This is a good opportunity to get a feel for it so you can make a decision on whether you’d like to go again. If you do, you can sign up for weekly, monthly or annual memberships. Most offer casual rates too, which means you can pay per visit.

Remember that if you try a gym and don’t feel it’s right for you, that’s totally fine. You can try another one in your area – they aren’t all the same.

Finding your new women’s gym community

  • Visit the website mentioned on this page: YMCA Victoria and Belgravia Leisure.
  • Google it! Check out the female gyms near you, mark a few down on a list and go and visit them all. If the first one isn’t for you, that’s okay. It’s part of the process! Sometimes it can take one or two to find a supportive, welcoming gym for women that you feel comfortable at.
  • Find a Supporter in your neighbourhood, to see if a women’s gym has registered online to support This Girl Can – Victoria.
  • Ask other women about going to the gym – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you can’t make it to the gym or can’t start having a look at them right now, that’s okay. There are many ways to get started at home.

You can find some great workouts on Get Get Active @ Home. They’re fun, can be easy or intense depending on what you’re looking for, and a great way to get some movement in your day without leaving the front door. You can also get some home gym equipment too.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

Why try one activity when you can try a few? If you’d like to have a go at something else, here are some you can have a shot at and see how you feel.

Swimming

Looking for something low impact that’s still a great workout? Then it’s time to make a splash in your local swimming pool. If it’s your first time, don’t stress – there are plenty of adult swimming lessons in Victoria that will have you feeling confident in no time.

Splash into swimming for some refreshing time to yourself, to get active with a friend, or to  do some laps with a social women’s swimming group.

On this page we look at:

  • This Girl Can Ambassadors Karen and Michelle’s stories about finding a place to be themselves in the swimming pool
  • How to get started with adult swimming lessons for women – at any age
  • Finding women’s only pools near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

For Karen, the swimming pool has become a sanctuary

It wasn’t until after Karen lost her leg at age 17 that she discovered her love of swimming. The world underwater became her sanctuary from people staring at her missing leg, and she loves immersing herself: “I don’t just love swimming in the water, I love jumping into it, diving into it, staying underwater…I like pretending I’m in another world.”

 

Learn to swim at any age, and find women’s swimming lessons near you

You can learn to swim at any age, and it doesn’t matter if you’ve never jumped in the water before! There’s a local swimming community that’s waiting for you to get involved.

If you’re a beginner, there are a range of swimming lessons for adults near you in Melbourne and regional Victoria. All that matters is you’re up for giving it a try.

Most swimming pools and facilities in the state have swimming lessons. They’re also a great resource to find social swimming groups for women you can join to make some new friends while you learn how to swim.

Try YMCA Victoria to search for a local swimming pool in your area.

Women’s only swimming pools and sessions

Want to start swimming in a comfortable and welcoming environment? There are multiple women’s only swimming sessions held at pools around Victoria, as well as female only swimming classes. It’s a great way to get involved if you want to start swimming for the first time.

Search online for your local swimming pool to see if they offer women only swimming sessions. You can also try your local council, which will often promote women only sessions and events you can join.

 
 

Michelle found support and community with swimming

Michelle, 64, says she’s addicted to how exercise makes her feel. It’s helped her transition from a man into a woman. When her hormone treatment began, she put on weight – but despite worrying about what she looked like in swimmers, she hit the pool. And the self-proclaimed “grandma boogie-boarder” was amazed by the support she got.

 

How to make your move and have a go at swimming

  • Visit the website mentioned on this page: YMCA Victoria.
  • Google it! There are many swimming for beginners classes for adults, as well as ladies only swimming pool sessions near you. Have a look online to find one you might like to try.
  • Find a Supporter in your neighbourhood, to see if a swimming group has registered online to support This Girl Can – Victoria.
  • Ask other women about swimming – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Whether you can’t make it outside at the moment or the weather is getting in the way, there are other ways to get some movement in your day at home.

You can access Get Active @ Home for some easy, low-impact exercise routines to follow along with when it suits you in the day. You can also have a look around at online videos to see what sport or activity you feel like trying next.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

There are many other activities you can have a shot at to get more movement in your day. Here are a few ideas if you feel like trying something new.

Fitness Boxing

Fitness boxing is a fun, non-contact activity for those keen to sweat it out. You’ll improve your balance, posture, core strength and more while having an awesome time exercising with other women who are giving fitness boxing a shot and loving every minute of it.

On this page we look at:

  • This Girl Can Ambassador Joys’ story about prioritising time for herself with boxing as a single parent
  • What is fitness boxing, and what are the benefits?
  • Finding fitness boxing classes for women near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

 
 

For Joys, fitness boxing has become an important part of ‘me time’

Joys, 41, is a groover and shaker from way back. A professional singer, she’s always been active, but it wasn’t until her marriage broke up that she started boxing. Joys juggles work and solo parenting, and while she used to feel guilty leaving her daughter to go to the gym, she knows it’s important to have some ‘me time’.

What is fitness boxing, and what are the benefits?

If you’re up for a high-intensity, full-body workout that focuses on fitness and not a win-loss record, fitness boxing could be for you.

Fitness boxing has many health and mental wellbeing benefits, and social benefits too. It’s all about providing the same strength and conditioning you get from regular boxing, but focuses more on having a great workout.

There are no boxing rings involved, no competitions, and you will mainly be working with a boxing bag or some light punches with someone holding pads. Don’t worry, they won’t be trying to punch you back!

You can join a fitness boxing class, or try it in a small group or 1-on-1 with a personal trainer. All of the equipment is provided for you and it’s easy for beginners to start and learn some moves. Classes are friendly, welcoming, and trainers are there to help you pick up the basics from class one.

Finding boxing classes and groups for women

Feeling like you might want to pull on the gloves and give fitness boxing a try? Here are some next steps you can take to start women’s boxing classes in Melbourne or regional Victoria.

Your local gym

Most gyms offering group training classes will have fitness boxing classes for women in their timetable. Have a look online to see what’s around you, and if you’re not sure what they offer, it’s a good idea to ask. You can do a free trial class at most gyms to see if you like it.

Visit YMCA Victoria to look for a gym offering female boxing classes in your area.

Women’s fitness boxing studios

Fitness boxing studios are great venues to get some more specialist help and advice from friendly trainers, whether you’re just giving it a try or already have experience.

Private boxing classes for women

If you’re a beginner, or want to improve your boxing skills quickly, you can do private boxing lessons with a trainer. You can do private classes on your own, with a friend, or join a fitness boxing women’s group to enjoy learning with other women.

Joining a women’s boxing community

  • Visit the website mentioned on this page: YMCA Victoria.
  • Google it! Check out the female boxing gyms and studios near you, put a list together of and go and try them.
  • Find a Supporter in your neighbourhood, to see if a women’s boxing gym or studio has registered online to support This Girl Can – Victoria.
  • Ask other women about fitness boxing – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

There are many ways you can get active at home when you can’t make it outside. You can find free workouts on Get Active @ Home, or try some boxing moves at home.

If you can’t make it out, you can watch a few online fitness boxing videos to learn and practice some of the basics. There are plenty around for beginners to try, and it means when you do get out there to join a class you’ll feel a bit more comfortable throwing that first punch!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

 

There are many ways to get active, whether it’s at home, outdoors, by yourself or with other women. Here are a few other activities you can try to see what you enjoy doing

STAY UPDATED