Activity Feeling: Outdoors

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!

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:


Golf

There are plenty of beginner golf lessons and programs happening in Victoria. Give it a swing and you might get hooked!

Learning to play golf is a great way to make some new friends, enjoy some movement in the day and spend some quality time outdoors. What’s not to like? Here are some tips to get you started playing golf, even if you’ve never picked up a golf club before.

On this page we look at:

  • This Girl Can Ambassador Rosy’s story about overcoming the initial barriers she had to playing golf, and how hitting the perfect shot makes her feel
  • How to learn to play golf with some golf clinics and lessons
  • Finding a golf club for women near you

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

 
 

Rosy felt intimidated at first on the golf course, but the joy of playing was too strong to stop her

When Rosy decided to try golf as an adult, she discovered some unexpected barriers. “There’s a stereotype about golf that it’s for rich, old men. So when I first started playing, I felt intimidated being a younger woman,” Rosy said. But the joy she felt when playing was stronger than the feeling of not belonging, so she kept showing up. “I love that really satisfying feeling of hitting a nice golf shot, right in the middle of the club.” … “I want to be part of a new generation of golf that evolves it’s culture to be welcoming, inclusive and supportive for everyone no matter your gender, age or skill level.”

 

Learning to play with women’s golf lessons

Ready to try your hand at golf, or return to the fairways after some time off? Here’s how to take the next step with some women’s beginner golf lessons and programs to get your skills started.

Get Into Golf Women is a fun and social program by Golf Victoria that’s designed for women. You’ll learn the basics over a five-week program, while making new friends and getting ‘swing fit’ along the way.

These programs run between 45 and 60 minutes and are held in small groups, allowing you to have some fun and explore new skills in a comfortable environment. You’ll do plenty of hitting, it’s very interactive, and you can go by yourself or with a friend.

Have a look online to find  a women’s golf clinic near you, or women’s golf lessons in Melbourne and regional Victoria that you can get to.

Finding a women’s golf club or social group near you

You may already have driven past some golf courses in your area that you’d like to try. If you’re not sure what’s around, or you’d like to check out some other women’s golf clubs in Melbourne and regional Victoria, here’s how to find some places to begin playing.

Golf Australia offers a golf club search so you can locate a Victorian club near yoyou can search for a full golf course, or even mini-golf, virtual golf or a driving range to get some practice.

Golf is a very social sport, so there are naturally a range of women’s social golf groups out there who are looking forward to meeting you.  There’s a group for every skill level, including beginners, so have a look online to see if there’s a social group that’s close by.

Next steps to play women’s golf and see if it’s for you

  • Visit the websites mentioned on this page: Get Into Golf Women, Golf Victoria or Golf Australia.
  • Google it! Have a look around at different local clubs and social golf groups in Victoria. If there’s not one nearby, it can be fun to explore other courses further away and enjoy some different scenery.
  • You can find more women’s beginner golf lessons near you by checking out local golf stores and golf businesses. Check out a couple and you can find one that feels like a good fit for where you’re at.
  • Find a Supporter in your neighbourhood, to see if a golf group for women group has registered online to support This Girl Can – Victoria.
  • Ask other women about playing golf – 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?

You can’t always get out for a game of golf, but there are ways you can still practice or stay active at home, depending on what feels right for you.

Golf is a game that you can practice indoors too. All you need to do is grab a golf club,  and you can work on your swing with online videos, or even some golf coaching at home.

You can also read up on some of the basics of golf, and learn more about scoring and how competitions are played. Then when the weather is better or you’re able to hit the course again, you’ll be even more excited to get out there!

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

 

Ballet 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.

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.

Tennis

Tennis is a popular game for women and girls in Australia, and can be played with friends, as part of local tennis groups, or even at home by yourself.

With so many community courts in local neighbourhoods, it’s easy to have a hit of tennis. It doesn’t matter how sweaty or red-faced you get, all that matters is giving it a go and enjoying being active playing the game.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Mimi got involved in tennis again after having her first child
  • Playing women’s tennis as a beginner, or returning to tennis after a break
  • Finding a local women’s tennis program or tennis 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.

 
 

How Mimi found the courage to go back to tennis after having her son

Mimi, 37, loves tennis. She started playing at primary school, but then tennis took a backseat once uni started. After moving to Australia, and having her first child, she was worried about playing again. But she played anyway and immediately felt better. Today, she loves playing tennis with her son and is glad she had the courage to go back.

 

Playing women’s tennis as a beginner, or returning to tennis after a break

Are you new to tennis, looking for a social hit or a fun workout?

With the Australian Open tennis in Melbourne every summer, you might be inspired to get on the court and try tennis for yourself. Tennis for women and girls is fun at any age. If you’ve played tennis in the past, now could be the perfect time to back into the game, get active with friends or expand your circle with a friendly new tennis community.

You can choose to get some tennis lessons or attend tennis classes through a club if it’s your first time picking up a racquet. Or you can pack the family into the car, head to the local court and have a blast playing your own games on the court!

Here are some first steps you can take to learn to play tennis near you or get the ball rolling again:

  • Your local tennis club can connect you to a range of activities, programs and tennis communities to suit you.
  • Tennis Australia’s Open Court Sessions “throw tradition out the door to include music that will keep you moving, fun tennis activities as well as off-court socialising with food and drinks”.
  • See other activities on offer in your area by visiting the Tennis Australia website.
  • One of the best things about tennis is there are plenty of community tennis courts for hire that you can use throughout the year.  You can book a court and have a hit anytime with a friend or family member. It’s a great way to practice some new skills, and get some exercise at your own pace.
Woman hitting tennis ball

Finding a local women’s tennis program or tennis club near you

  • Visit the websites mentioned on this page: Tennis Australia’s Open Court Sessions, Tennis Australia or tennis courts for hire.
  • Google it! Search to see what tennis options there are near you.
  • Find a Supporter in your neighbourhood: see if a tennis club near you 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?

While it’s true that you need a bit of space to hit a tennis ball, there are other ways to enjoy tennis if you can’t make it to a tennis court.

You can hit a tennis ball against a wall if you have one at home, or with a friend or family member if you have space in the backyard! If it’s more limited, get yourself a totem tennis pole and a couple of rackets. It can be a fun family game that also gets the body moving.

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. It doesn’t matter if you haven’t played one before. It can be fun to give a new game a try and see if you enjoy it.

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.

Hockey

While field hockey can be fast-paced and competitive game, it’s also a lot of fun and allows you to be part of a social women’s hockey team.

Whether you’ve seen Australia’s women’s field hockey team – the Hockeyroos – in action, or it looks like a sport you could be interested in trying, you could give field hockey a go as a social and fun way to get active.

There are many ways to get involved in hockey for women – from social hockey to something more competitive – so there’s something everyone can try, regardless of your age or what you’ve played before.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Samantha discovered a love of hockey when returning to exercise after having kids
  • How to play field hockey
  • The benefits of playing social field hockey for women
  • Finding a social hockey program near youCan’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 Samantha got her groove back after kids by trying social field hockey as a beginner

Samantha, 44, had given up on exercise. She’d played netball as a girl but after having two kids it was just too hard. Then, she discovered hockey. She’d never played before and was afraid of letting the team down, but she faced her fears and started training. “It was encouragement for other women that kept me going,” Samantha says. Today, she’s gotten her groove back and is loving playing the hockey as a goalie. “It’s just about getting out there and having fun,” she says. “It’s about yourself, not a selfie.”

 

How to play field hockey

It is easy to learn the rules of field hockey and get started. This makes it a great game to try for beginners, as you can get up and running quickly and start enjoying your time on the hockey field.

The game is played between 2 teams outdoors or indoors, on a field made of grass, turf or a synthetic materials. There are 10 field players and a goalkeeper on each team, and some protective gear is worn in the more competitive forms of the game.

Each player carries a hockey stick, which is used to pass a hockey ball around. The ball can be soft or hard depending on the form of hockey being played. The objective is to pass the ball between players and eventually shoot the ball pass the goalie into a small net to score.

Why play social field hockey?

There are many reasons and benefits of playing field hockey. As well as being a great run-around and a fantastic way to socialise while being active, field hockey is great for learning teamwork, communication and hand-eye coordination.

Woman playing hockey

That’s not to mention the feeling you get from a healthy, happy workout!

The best thing is, field hockey is easy to pick up and start learning. Anyone can give it a try, and there are lots of ways to get started.

Hook into hockey for the first time

A great place to start is Hockey Victoria, which has a bunch of awesome social hockey programs for new players and those returning after a break.

J-Ball is a perfect way to start to play hockey if you’re new to the game and want to get used to how it’s played. J-Ball is a modified version of hockey with a lighter stick and ball, and less impact. It’s great for meeting new friends and learning some fundamentals.

For a slower game that’s also very social, walking J-Ball is another good option. As the name suggests the game moves at a walking pace and it’s played on a small court. This makes it an ideal place to begin if you want to get your body moving and have some fun along the way.

Find a social hockey program near you

  • Google it! Search to see what other hockey options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a hockey 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?

If you’re not able to hit the fields and join a female hockey group right now, there are other ways to get active.

Contact a local women’s hockey club for advice, or you can grab a hockey stick and start trying some new moves at home.

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 Samantha says, it’s not about the score. It’s just about getting out there and having a good time.

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

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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

Soccer

Soccer is the world’s game, and it’s a great way to get active, have a lot of fun and make new friends as part of a team.

You don’t have to be the next Sam Kerr or want to play for the Matildas (Australia women’s national soccer team), to make soccer your new sport. Whatever your age, ability or background is, there are a range of women’s soccer groups and programs all over the state, just waiting to welcome you into their community.

On this page we look at:

  • How his Girl Can – Victoria Ambassador Emine found confidence and community with social soccer, which includes a bit of dancing!
  • Women’s soccer information
  • Futsal and walking football
  • Try soccer as a beginner or after a break through ‘Soccer Mums’
  • How Jaime got back into soccer after having a baby
  • How to find a welcoming soccer club for women and girls
  • 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 Emine found confidence and community with social soccer, which includes a bit of dancing!

After a nervous beginning, soccer has become the cornerstone of Emine’s life, but her team doesn’t just play soccer – they dance! “I felt nervous, and it was kind of scary because you don’t know anything. I haven’t played football and I wasn’t fit, that’s why it was scary because I didn’t know if I was able to play,” she explained. Emine has gone from emigrating from Turkey with no friends, to being part of a women’s social soccer community in Melbourne that meets for breakfast before they play – both parents and kids! “We dance to warm up, and we dance at the end,” she laughed, “we always lose but we dance, we’re always dancing.”

 

Women’s soccer information

Does soccer sound like the game for you? Here’s where to find more information on having a go.

Football Victoria provides a range of resources to get started playing women’s soccer in Melbourne and regional Victoria. There’s a number of different forms of soccer for women to play, so you can choose to play at the skill level and speed you’re comfortable with.

Visit Play Football to find a women’s soccer club in Melbourne or regional Victoria near you.

Local women’s soccer clubs offer a range of programs, soccer classes and women’s social soccer team competitions, so it’s easy to get involved and learn the game as a beginner. You can be any age, have any ability level and background. All that matters is you’re willing to give it a try!

Two women playing soccer on a field

Futsal and walking football for women

Made famous in the streets of Brazil, futsal is a fun indoor soccer game that’s played with 5-a-side and a smaller ball.

Futsal is also very social, making it a great way to make new friends and enjoying being part of a team. It’s a great way to learn soccer for women and girls, and a form of the game many women are already playing and loving. Learn more about playing Futsal in Melbourne.

If you like the idea of playing soccer but don’t have a need for speed, Walking Football was designed just for you! It’s a low-impact game that’s been modified to a walking pace – making it perfect for all abilities and fitness, as well as those returning to being active after a break.

Two women playing soccer

Football Victoria runs several walking football programs in partnership with Active Ageing Australia. It’s safe, fun and provides a social environment for women to discover or play a game they enjoy.

Try soccer as a beginner or after a break with Soccer Mums

Are you a mum who never got to try your hand … err … foot at soccer? GO Soccer Mums is here to get you in the game!

Designed for mums but open to women of all ages, this fun, social women’s soccer program will teach you how to play soccer with the basics, regardless of your skill level.

Alternatively, kick the ball around by yourself or with a friend at your local park. Some parks even have a dedicated soccer pitch.

 
 

How Jaime got back into soccer after having a baby

Jaime always loved to play soccer, having played since she was ten. But with the birth of her son, her body changed and so did her confidence in her skills. Jaime worried about her “mum belly” jiggling and was scared she couldn’t kick anymore. It was harder than she thought, but today she’s reconnected with her favourite game.

 

How to find a welcoming soccer club for women and girls

Can’t get out right now?

If you’re not able to make it outside or join a women’s soccer community right now, there are other ways you can get started.

Why not grab a soccer ball and start practicing at home? There are many videos online you can find to start learning some of the basics. Make sure you contact a local women’s soccer club in Melbourne too, as they may have social (or online social) events where you can start meeting some new teammates.

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 similar sports you can have a go at that you might also enjoy.

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