Activity Feeling: Indoors

Zumba

Can you feel the beat? Zumba is a great way to have fun and raise your heart rate to some exotic rhythms and snazzy tunes! It’s a popular activity for women in Melbourne and regional Victoria, so give it a go. You can join a Zumba class, do some Zumba moves with friends, or even have a boogie with Zumba by yourself. The choice is yours!

On this page we look at:

  • This Girl Can Ambassador Janelle’s story about embracing concerns about her body looked with a prosthetic leg, and getting into Zumba
  • What is Zumba dance?
  • Zumba for beginners
  • Get involved in Zumba dance classes for women near you

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Janelle used to be worried about how her body looked growing up

As a teenager, Janelle had the typical hang ups about her body but was also embarrassed about her prosthetic leg. She wanted her prosthesis to look as real as possible. Two years ago Janelle decided to tackle her hang-ups about having a realistic prosthesis and started running with a blade. It might not look like a leg but she can sure run faster! Janelle also enjoys Zumba dancing, which she loves being able to do with an inclusive group of women.

 

What is Zumba dance for women?

If you haven’t come across Zumba before, you’re in for a treat! Zumba is a fitness class that brings together Latin grooves, international tunes and awesome dance moves. It’s a highly accessible dance class for all ages that has fast as well as slow rhythms.

Learning Zumba can:

  • Boost your cardiovascular fitness
  • Improve your strength and coordination
  • Enhance your heart health
  • Positively impact your sleep and mental wellbeing

Zumba dance is also – and we can’t stress this enough – seriously entertaining and fun to do. Try it once, and you might get hooked!

Is Zumba easy for beginners?

Perhaps one of the best things about Zumba is it’s easy for beginners. You don’t need to have a dance background, a particular body shape or be a specific age to try it. Even if your rhythm isn’t quite like a dancer, you’ll be able to learn slowly and have an awesome time doing it.

Most Zumba classes are also Zumba lessons, which means even if it’s your first time at a class, you’ll be able to  join in and get some help from instructors as you go. If you want to start Zumba, the best approach is to just jump into a session.

Finding Zumba classes near you

Does the idea of joining a Zumba class and giving it a try sound exciting? Here are some tips to get started.

The best way to find Zumba dance classes for women near you is to search online. Many Zumba classes are run as part of a regular class schedule at gyms, but there are also plenty of private studios that offer classes for women in a welcoming, inclusive environment.

Zumba communities are very open and love to have new women join and get involved. It’s worth going in and doing a trial class to see how you feel. You can try a few to see which Zumba group feels right for you. Once you’ve found one, you can usually pay a casual rate (per class), or get a discount if you join on a weekly or monthly membership.

Join a Zumba community and learn some new moves

  • Google it! Check out what’s available in your area. There are different types of Zumba studios for girls and women, so have a look at what they offer online and find a timetable that works best for your schedule.
  • Find a Supporter in your neighbourhood, to see if a Zumba studio has registered online to support This Girl Can – Victoria.
  • Ask other women about Zumba – 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 can find many free Zumba classes online for beginners to dance along to and get a great workout at home. You can do it by yourself, or ask a friend to join 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.

 

If you feel like trying another activity to see what you enjoy, here are a few ideas to get you going. Why try one can you can try a few, and find out which you like best?

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.

Roller Derby

If you’re looking for something a little bit different, roller derby could be for you! Roller derby is a fun, high-intensity social sport that is a unique experience – an increasingly popular take on the traditional version of roller skating.

Roller derby offers an inclusive and welcoming community of women, spread across a number of clubs in Victoria. When you join a team and pull on the roller derby skates for the first time, one thing is for sure – you’re going to make a bunch of amazing new friends who all enjoy getting active and having fun together.

On this page we look at:

  • How This Girl Can Ambassador Miranda went from not liking sport to finding a new passion in roller derby
  • Learning how to roller skate again
  • What are the rules of roller derby?
  • What ages you can play roller derby
  • How to play roller derby
  • Find a local roller derby club in Victoria near you

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Miranda’s mum gave her notes to get out of playing sport at school, but now she’s committed to playing roller derby

Growing up, Miranda, 40, never liked sport. Her mum even gave her notes to get out of PE. A few years ago, she found a new passion in roller derby, and now she’s totally committed to her team. “It became more important what my body could do, rather than what it looked like,” Miranda says. These days she cares more about what her “chunky thighs” can do on roller skates than being able to fit into size ten shorts.

 

Learn how to roller skate again

It might have been a while since you went roller skating, or you might not have given it a shot before. Roller skating is a great activity to keep active, and you can do it on your own.

If you’re interested in roller derby but want to start learning how to roller skate first, have a look online to find a local roller women’s roller skating group or club near you. There are plenty of social roller skating groups in Victoria too where you can make new friends and get your confidence up too.

What are the rules of roller derby?

Roller derby is a game played on roller skates between two teams of up to 15 players per side. The game is usually played indoors on a court or flat surface. This is called a ‘circuit track’.

The game is ordered with a number of short plays, which are called ‘jams’. Roller derby positions on the roller derby track include ‘jammers’, ‘blockers’ and ‘pivots’. Both teams nominate a jammer and four blockers to skate counter-clockwise during the jam.

The jammer’s task is to get past the other team. You score points in roller derby when your jammer laps the other team. Blockers must try to prevent the other team’s jammer from getting past. There can also be a pivot player who is more experienced and directs their team, setting the pace of the game.

When the game starts, each team lines up with different starting lines for types of players. Jams are usually 2 minutes each, with a full game played in two periods of 30 minutes each.

What age do I have to be to play roller derby?

Roller derby can be fast, a little frenzied, and a whole lot of fun. There’s a bit of protective gear involved, and it’s not uncommon to go for a tumble. It’s all part of the game!

A common question is if you have to be under or over a certain age to play. You can learn roller derby and play at any age. Some women play in their 50s and 60s.

Find a local roller derby club in Victoria near you

If you think roller derby could be your ‘jam’, here are some next steps you can take to get those skates rolling and have a go:

  • Skate Victoria is a great place to begin your search for a roller derby club to get started with.
  • Once you’ve found a roller derby team, players need to register with Skate Victoria.
  • There’s a range of roller derby and recreational skating programs where you can learn how to roller skate in a supportive, comfortable environment. Have a look online to find a local coach, or ask a local club what they offer.
  • Learn more about roller derby and skating at Roller Derby Australia. They provide useful roller derby tips and resources, as well as news and events to help you learn.

Ready to try roller derby?

  • Visit the websites mentioned on this page: Skate Victoria or Roller Derby Australia.
  • Google it! Have a look around for different roller derby teams or groups, and check out any local roller skating for women groups that might be nearby. You don’t have to be into roller derby to get active – you can learn to roller skate and explore your local area anytime you want!
  • Find a Supporter in your neighbourhood, to see if a local roller derby club has registered online to support This Girl Can – Victoria.
  • Ask other women about roller derby – 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?

Sometimes it can get busy at home or there can be a lot going on. That’s okay. There are several ways to try skating and practice some skills when you can’t make it out.

If you’re not quite feeling comfortable on those roller skates just yet, you can get yourself a pair and do some light practice in the house or out in the yard. Just standing on them sometimes is the hard part! There are many online videos to help you out too, and being indoors might give you some time to learn more about the roller derby rules so you’re ready to go when you can get to a local club again.

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 roller derby and roller skating isn’t your thing, you could try another activity or sport to get active on your own or with some friends. Here are some you can have a go at.

Home Exercise

You don’t have to leave home to get active and move your body. There are a range of online workouts available for women that you can complete at home – when and where it works best for you.

If you can’t get out right now or have limited time available, home workouts are perfect to get some movement in your day. There are workouts ranging from easy and low-impact to more challenging ones, and there are home exercise activities to suit all ages and ability levels.

On this page we look at:

  • This Girl Can Ambassador Sana’s story about how exercising at home has helped her build strength after having kids
  • Tips for starting home exercise
  • Finding home exercise programs for women

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

 
 

Sana discovered home workouts could help her manage stress after she became a mother

After her first child, Sana realised she needed to get stronger physically and mentally. “Stress comes with the job of motherhood, and stress is a physical thing, so you need a physical outlet for it”. Now Sana does strength training at home while her baby is sleeping: “My second child has not been an easy baby from day one, but I’ve been able to handle it better.”

 

Getting started with home exercise

We are all in different situations – whether that be age, background, ability level, mobility or phase of life. That’s okay! If you want to get more activity in your day and improve your health and mental wellbeing, home exercise is a great place to start.

By getting in even a small amount of exercise, you can improve your core strength, balance and coordination, get some more energy in your day, and re-discover how good being active makes you feel.

Here are some tips for starting home exercise:

  • Try a few online home exercises classes, from a short yoga routine to dancing around the living room, to see what you enjoy. Find a space you can use every time. Any room in the house will do!
  • Start small.  Take your time. It might be a matter of trying a short class once a week, then you can add to it later. Go at your own pace!
  • Get creative with home exercise equipment! You don’t need to buy expensive equipment – a couple of cans of tomatoes can make the perfect weight set.Find a friend or join a group. Doing a home workout can be even better when you have some support. If you’re not working out with someone else, you could also try joining the This Girl Can – VIC community  of women online to share small wins and encourage each other.

You can do a home workout in your lunch break, early in the morning, or after the kids are in bed. Remember, you don’t have to know all the moves or get it right all at once. All that matters if you’re giving it a go, and enjoying how it makes you feel.

Home exercise routines you can try right now

You can find a wide range of online programs for women to exercise at home.

Get Active @ Home is a great place to start. You’ll find a diverse selection of videos with free home exercises you can do without equipment, ranging from 5 minutes to over 30 minutes long. The online home workout library has:

  • Home exercises for beginners
  • Full-body exercises at home
  • Dance classes
  • Pilates, yoga and barre classes for beginners
  • Gentle resistance movements
  • Mobility and strength exercises

Finding at-home exercise routines for beginners can be a matter of looking around, trying a few out and seeing how you feel. Search online to find a women’s home exercise club online to see what is out there that works best for you. You might even make some new friends!

How to start exercising at home today

  • Visit the website mentioned on this page: Get Active @ Home.
  • Google it! You’ll find many new communities of women out there getting active at home like you. Once you know what home exercise activities you like most, you can find more of them online.
  • Find a Supporter in your neighbourhood, to see if a home exercise studio has registered online to support This Girl Can – Victoria.
  • Ask other women about home exercise – 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.

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 a broad number of activities you can do from home. Here are a few ideas you can try to get active and enjoy the feeling of more movement in your day.

Cricket

Fantastic for those who love the outdoors, playing cricket could be a breath of fresh air if you’re looking to get active and have a blast doing it.

Cricket is an enjoyable summer sport full of community and friendship.  It doesn’t matter what your age, background or skill level, you can get started today.

This page looks at:

  • What This Girl Can – Victoria Ambassador Dinasha did when she was told “girls don’t play cricket”
  • Learning how to play  cricket
  • Membership and equipment needs for cricket
  • Why This Girl Can – Victoria Ambassadors Marnie says playing cricket feels like “home”
  • Indoor cricket and how it’s different to outdoor cricket
  • Finding a local cricket club near you
  • Can’t get out right now? At-home tips

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

 
 

Dinasha was always told cricket isn’t for girls. But she won’t cop that.

Dinasha, 19, was always told cricket isn’t for girls. But she won’t cop that. She’s been playing the sport since she was a girl and believes it doesn’t matter if you’re good or not – it’s about having fun. She reckons juggling her 2 uni degrees is almost as hard as hitting a 6!

 

Learning to play  cricket and finding a women’s cricket club near you

If cricket sounds like something you might enjoy, here’s some information about jumping in and trying it out.

Find your local women’s cricket club

To get involved in a game of cricket for women in Melbourne or regional Victoria, look for your local women’s cricket club. Many offer a range of women’s cricket programs for all ages to get started. It doesn’t matter what your background, age or skill level, so it’s a great way to get involved for the first time and make some new friends.

Social Sixes: more social, less competitive cricket

Cricket Victoria’s Social Sixes is a new, fun way to get moving and learn to play cricket. It’s a more social and less competitive version of women’s cricket that focuses on the social aspects of the game, rather than who can hit further or bowl faster. If you’re looking for a more relaxed, social cricket group, this could be for you.

Playing indoor cricket: what’s different to outdoors?

Women’s cricket isn’t just played if the weather is good. Indoor cricket provides some great opportunities to learn new skills in a social setting.

Indoor cricket has a smaller field size and less players in the team. There’s also more rotation of roles, which means everyone gets to bat, bowl and field. The ball is also softer which means less protective equipment.

Visit Indoor Sports Victoria for more information about playing indoor women’s cricket.

Do I need to pay a membership and bring my own equipment to play women’s cricket?

There are ways to get involved that don’t require equipment, or even a commitment for a full season.

Social Sixes is ‘pay as you play’. This means you’re not obliged to play each week if you have other commitments. Social Sixes cricket groups are facilitated by friendly, qualified coaches who provide all the necessary gear. Just bring yourself.

When starting to play cricket at club, you may be able to use club equipment to get you going. Membership options range from club to club too. If you fall in love with the game, it’s a good idea to get your own equipment – by that point though, you’ll have a new women’s cricket community to give you the right guidance and tips on what to get.

 
 

As an adult, Marnie started playing deaf cricket where she feels respected and peaceful

Marnie found that being profoundly deaf hasn’t stopped her playing sport, but it has affected the social side of things for her in the past. “Not being able to hear, really distances you from what’s happening – you have skill, you have talent, you have potential, but you’re not there – you’re invisible,” Marnie says. Despite the occasional rude comment (overheard by her friends), or instances of being either pitied or ignored while playing sport throughout her life, as an adult, Marnie started playing deaf cricket. In the cricket team, Marnie feels accepted and peaceful: “The cricket team for me is home.” “Concentrating on nothing but the ball…has been great for my mental health and space.”

 

Where to play women’s cricket near you

  • Visit the websites mentioned on this page: Play Cricket, Cricket Victoria or Social Sixes.
  • Google it! Search to see what other cricket options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a cricket club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a supportive community of women who can help you out.

Can’t get out right now?

There are still ways to get started with cricket, even if you can’t join in a game on the field.

Try contacting your local cricket club to ask about women’s cricket, and how you can get started. There’s a range of online videos that can show you some of the basics about batting, bowling and fielding to get your skills off the mark!

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 may also want to look at some other sports you can try to get moving in a way that you enjoy. Here are a few other fun team sports that are outdoors where you can meet new people and enjoy being active.

Basketball

Enjoy the idea of getting active on court and being part of a team? Try giving women’s basketball a shot!

If you’re returning to playing a sport after a break, basketball is a great way to get moving again and make some new friends along the way. You can play social basketball at a club, shoot hoops with a friend, or even practice by yourself.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Tiff met like-minded friends through basketball.
  • How to learn basketball for women
  • Playing at your own pace, in your own way
  • How This Girl Can – Victoria Ambassador Sabrin fit in, even though she was told she couldn’t play because she’s a girl
  • How to find a team or court near you
  • Can’t get out right now? At-home tips

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

 
 

How basketball helped Tiff meet like-minded friends

Tiff has enjoyed playing women’s social basketball in Melbourne for the social connection, as well as the physical activity. “Playing basketball you have 5 people on a team, so that’s at least 4 other friends.” As a gay woman on a diverse team, Tiff found she always felt included: “We break the gender barrier, so there’s non-binary, there’s trans and it doesn’t matter – we’re all human we all crave love and affection”. “It’s not always about winning, it’s about how you feel inside,” Tiff said.

 

 

How to learn to play basketball

Whether you’ve watched the Women’s National Basketball League (WNBL) and want to get in on the fun, or you want to see how it feels to get active on a court, there are many ways to get involved.

Inclusive basketball programs

A great place to start and learn basketball in Melbourne and regional Victoria is with one of Basketball Victoria’s range of all abilities basketball programs.

Social basketball is a popular game, and chances are there is a social basketball competition for women near you. There are many associations and organisations that run these competitions, so contact your local providers to find out more.

The great thing about basketball is you don’t have to join a club or team unless you want to. For a fun way to get moving, you can simply grab a basketball and head to your local park – plenty have dedicated basketball courts you can use. You can go on your own or with a friend to practice and take some shots.

Play basketball at your own pace, your own way

There are many different forms of basketball to choose from, with different levels you can play at, from social to competitive.

Walking basketball

If you’re looking for a sport that’s not as fast-paced, walking basketball might be for you. It’s a slower, low-impact introduction to basketball. It’s a social game too, making it a fantastic sport to get moving again after a break and meet others.

Wheelchair basketball

Wheelchair basketball is another form of the game you can try with modified rules.

There are many ways to get involved in basketball for women. It doesn’t matter what your age, body shape, background or ability is. All that matters is you’re having a try and having some fun in the process.

 
 

How basketball helped Sabrin fit in, even though she was told she couldn’t play because she’s a girl

Sabrin, 20, had always been told she couldn’t play basketball because she was a girl. But coming from South Sudan, she had played some before and knew she loved honing her skills. For Sabrin, “it was a sport I could play wherever we went and helped me fit in.” She says it’s common to feel insecure about yourself when practicing in public, but that doesn’t need to prevent you from giving it a go. “I like playing basketball, and I like going out. Who’s to stop you?”

 

How to find a team or court near you

  • Visit the websites mentioned on this page: all abilities basketball programs, walking basketball or wheelchair basketball.
  • Google it! Search to see what other basketball courts or clubs there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a basketball club near you who has registered online to support This Girl Can – Victoria.
  • Ask other women – 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 join a ‘tip-off’ (how a game starts in the middle of the court) in a local basketball community just yet, there are things you can do to get moving and have some fun on your own or with a friend.

The great thing about basketball is you can pick up a ball and practice some moves at home. You can find basketball classes and coaching videos online, so you can always check those out now and if you get a chance and want to play with a group later, you can do that 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.

 

You may also want to look at some other sports you can try to get moving in a way that you enjoy. As Tiff says, it’s not always about winning. It’s about how it feels, and giving something new a go!

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.

Netball

It doesn’t matter if you haven’t played netball before or you’re returning to the sport after a break. There’s a way for all shapes, abilities and interest levels to have a go and enjoy a game that’s loved by so many. Join a women’s netball club, play social netball for fun, or shoot some goals with a friend or by yourself. The choice is yours!

On this page we look at:

  • How This Girl Can – Victoria Ambassador Kelly found time to ‘recharge her batteries’ at netball to set a good example for her kids
  • Playing casual games through ‘Rock Up Netball’
  • What clubs and competitions are available?
  • Netball’s programs catering to different abilities and backgrounds
  • How This Girl Can – Victoria Ambassador Sally overcame self-doubt and started playing in her fifties
  • Finding a women’s netball club or social game near you
  • Can’t get out right now? At-home tips

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

 
 

How Kelly found time to ‘recharge her batteries’ at netball to set a good example for her kids

Kelly says playing netball is “like charging your batteries”, and afterwards she feels like she can do anything. As a mum, it was important to Kelly to set an example: “I think it’s important even to my kids to set an example that you still need to do something for yourself”… “After you have kids, things change. Your body changes and your family becomes the priority. But as I get older, I have realised the importance of self-love.”

 

Pay as you play with Rock Up Netball, with fun social games happening all around Victoria

Don’t want to commit to a whole season of sport? Rock Up Netball, developed by Netball Victoria, is a ‘pay as you play’ option for those of us who can’t commit to regular games. Rock Up Netball is great for  women and girls of all skill levels and is all about having fun! It’s casual, a great way to try all of the netball positions and learn the netball ropes or return after a break.

What clubs and competitions are available?

With so many programs and pathways on offer, the hardest part of giving netball a go is choosing from the options you can try. Even if you’re starting to play netball as a beginner for the first time.

Here’s how to find netball teams in Melbourne and regional areas to join, or find a social netball competition near you.

Firstly, Netball Victoria provides lots of information and is a great first step to play netball in Melbourne or regional Victoria, regardless of your age, background, or skill level.

With so many social netball competitions around the state, you’re sure to find one that suits your needs. Each competition is different, but you can usually join an existing team or even start your own. The best way to find a place to play social netball near you is to search online and contact the relevant facility or association looking after the competition for more details. They’re very friendly, and love helping new players.

Netball is a game for women of all backgrounds, ages, cultures and abilities

Netball is an inclusive sport that has programs catering to different abilities and backgrounds. The sport  has a focus on being inclusive, and there are welcoming communities everywhere that will help you to feel comfortable and have fun playing the game (even if it’s your first time).

Netball Victoria runs specialised clinics for Victorians with disability. They focus on building knowledge and skills for netball in an inclusive and supportive environment.

There are also initiatives to increase participation and inclusion for Aboriginal Victorians, women from other cultures and LGBTI+ communities.

Whoever you are, there’s a netball group and a position on the court with your name on it!

 
 

How Sally ignored those who told her she was “too old” and got back into netball in her 50s

Sally has always loved netball and she played regularly until she had kids. At 54, she plays despite being told she’s “too old”. Before her first session back, she doubted herself so much she changed in and out of her exercise gear twice before finally stepping onto the court! Now Sally aims to keep playing netball the rest of her life.

 

Finding a women’s netball club or social game near you

  • Visit the websites mentioned on this page: Netball Victoria, Rock Up Netball, specialised clinics (for Victorians who live with a disability), netball for Aboriginal Victorians or netball for LGBTI+ communities.
  • Google it! Search to see what other netball options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a netball club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – 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?

Sometimes you aren’t able to get out to hit up the courts or join a women’s netball club or community. But that’s ok, there’s plenty to keep you busy if you’re at home.

If you have a netball, you have a workout! You can always throw a netball around by yourself, with a friend, or with the kids inside or in your backyard if you have one. Get creative – all that matters is you’re getting some movement in your day so you feel good.

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 may also want to look at some other sports you can try to get moving in a way that you enjoy. Take some time out for yourself like Kelly and Sally and try something new to see what you like to play.

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

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