Activity Time: Not much

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

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What benefits does yoga have on the body and mind?

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

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

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

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

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

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

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

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

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

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

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

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

Can’t get out right now?

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

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

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

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

 

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

Walking

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

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

On this page we look at:

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

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

 
 

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

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

 

Health benefits of walking for women

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

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

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

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

Finding a walking group for women near you

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

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

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

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

Mardi enjoys bushwalking to connect with nature again

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

 

Walking maps and finding great walks in Victoria

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

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

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

 
 

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

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

 

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

Can’t get out right now?

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

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

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

 

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

Running

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

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

On this page we look at:

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

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

 
 

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

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

 

The benefits of running for women

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

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

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

 
 

Brenda started walking, then eventually began loving her runs

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

 

How to start running for beginners

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

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

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

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

Joining a women’s running or jogging social group

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

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

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

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

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

Can’t get out right now?

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

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

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

More inspiration

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

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

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

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

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

 
 

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.

Cycling

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

On this page we look at:

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

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

 
 

Cycling helped Tiffany to discover new areas after moving from overseas

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

 

Cycling classes and how to start cycling

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

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

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

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

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

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

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

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

Tina’s cycling for beginners tips for women

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

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

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

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

Next steps to get into women’s cycling

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

Can’t get out right now?

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

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

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

 

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


Gym

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

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

On this page we look at:

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

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

 
 

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

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

 

Starting at the gym for beginners

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

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

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

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

Finding a women’s gym near you

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

Check out the gym online

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

Women’s only gyms in Melbourne and regional Victoria

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

It’s all about you

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

How to join a gym

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

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

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

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

Finding your new women’s gym community

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

Can’t get out right now?

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

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

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

 

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

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.

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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