Excercise Companion: With others

Paddle Boarding

Love your watersports or being by the beach (or on the river)? Paddle boarding has a range of health benefits that make it a great activity for your body as well as a splashingly good time.

It doesn’t matter if you’ve tried paddle boarding before, or haven’t heard of it until now. Paddle boarding is low-impact, easy to learn and can be enjoyed as part of a club, socially with friends, or even when you’re craving some me-time outdoors.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Lisa found confidence later in life to get back on the water and combine getting active with her love of the ocean
  • What paddle boarding is, and why it’s great for your body
  • Social paddle boarding and finding a paddle boarding club

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How Lisa built her confidence back to get on the water again with paddle boarding

Although Lisa, 52, grew up around the ocean, it took her years to build the confidence to get back on the water. She always thought she couldn’t stack up to the blokes or stand on a board – but she can! Lisa’s never had body image issues and reckons “a bikini body is just a body you put in a bikini!”

 

What is stand-up paddle boarding?

As the name suggests, stand-up paddle boarding is a fun activity on the water where you’re standing up on a board. You stand at full height, and use a ‘paddle’ to move your way through the water. It’s also sometimes referred to as just ‘paddle boarding’, or even sometimes it’s just called ‘sup’.

While there are some competitions available, paddle boarding is mostly about enjoying being in touch with the water, and having a great view of the surrounding scenery. You can go at your own pace and it’s gentle on the body.

You might wobble a bit at first as you find your balance, but that’s completely normal! Once you learn to ‘sup’ and pick up some stand-up paddle boarding tips, you’ll be gliding around feeling great.

Finding a paddle boarding group for women and having a go

Here are some tips to get started learning to paddle board and finding groups to connect with.

  • Coasting SUP (Surfing Victoria’s introductory program SUP program for women) is a fun way to find some ‘you time’ in the great outdoors. It provides some paddle boarding classes to get you going, and you can meet some new people too.
  • By searching online you can find a range of companies and organisations offering paddle boarding for women. They’re set up for beginners, and can’t wait to show you a few techniques.
  • There are a range of social paddle boarding groups in Melbourne and regional Victoria. Have a look around a contact your local association or even your local council for more information. Where there’s a river or ocean, there’s usually a paddle boarding group nearby.
  • Once you’ve had a few paddle boarding classes, you can buy your own sup board and head out on your own. How good is that? You can ask your local paddle boarding group or find a local retail store to help you find the best beginner sup board for you.

Finding paddle boarding groups and locations near you

  • Visit the website mentioned on this page: Coasting SUP.
  • Google it! Search to see what paddle boarding classes and groups there are near you. There are a range of beautiful river and beach spots in Victoria, so have a look around to find where to do paddle boarding in an area that’s not too far away.
  • Find a Supporter in your neighbourhood, to see if a paddle boarding group has registered online to support This Girl Can – Victoria.
  • Ask other women about paddle boarding – 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 may not be able to make it out at the moment, or maybe you’re not near water to go paddle boarding. That’s okay, there’s plenty to keep your ‘sup’ dreams alive while you’re at home.

There’s a lot you can learn about stand-up paddle boarding online, so you can watch a few videos to learn some paddle boarding tips and techniques. Or if you love an adventure, you can start researching the best paddle boarding locations to try.

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 activities and water sports you can try to get more active, either by yourself or with friends. Here are some more you might like to have a go at to see what you enjoy doing.

Touch Football

Women’s touch football has been growing in popularity during recent years. Not only is it fun to play, touch football is also a great way to get active for women of all ages.

You can try touch football at a club, or go for a kick with a friend. Don’t take touch football lightly – try it once, and you might find yourself heading out to the park all the time for a game or a kick!

On this page we look at:

  • How Melinda tried touch football without having any previous ball skills, and turned around the ‘self-talk’
  • What is women’s touch football?
  • How to get involved in touch football for women, even as a beginner

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

 
 

How Melinda tried touch football without having any previous ball skills, and turned around the ‘self-talk’

Melinda, 38, was surrounded by football, netball and cricket growing up. But she had no ball skills or confidence. Her self-talk was pretty negative, telling herself she couldn’t do it. But at teacher-training, she learned to play touch football with a team and discovered her groove. “When I play, it limits that chatter, and it takes away those barriers of that,” Melinda says. “What I enjoy most is that quiet little goal I set for myself. Then when it actually works, it’s really cool.” Now with two kids, Melinda’s been selected for the women’s state side. Look out!

 

What is women’s touch football?

Women’s touch football is a popular social sport in Australia. It’s a fun way to meet new people, get active and learn some new skills while you’re at it.

How do you play touch football? The game is played on an outdoor field, and there are anywhere from 6 to 14 touch football positions you can play. You can only pass backwards, and if you get touched while holding the ball, you place it on the ground and step over it for a teammate to take. After 6 touches, the ball goes to the opposing team. The idea is to make it to the other team’s side of the field to score. Oh, and the ball can’t hit the ground!

Being a non-contact sport, touch is great for women of all ages and skill levels. If you don’t know how to play, the supportive and welcoming community are looking forward to showing you how.

Joining a touch football group to learn and play touch football in Victoria

Touch football is a very inclusive sport for women, and there are many ways you can learn the basics and get involved. Whether you’re looking to make new friends, return to getting active or find a new sport you might like, there’s a touch football program that’s perfect for you.

  • You’ll find plenty of information to get started at Touch Football Victoria. This includes finding a touch football club near you, joining or registering a social touch football team, or trying other forms of the game like beach touch.
  • Switch is Touch Football Victoria’s social program that helps you learn the basics over 6 weeks. If you’re just starting out and looking for a fun and welcoming touch football group to show you the ropes, this could be the pathway for you.
  • The All Abilities Touch Football Program provides a way for those with physical or intellectual impairments to get involved too. They can even play with family members, carers and friends, making it a social way to get active and be part of a supportive touch football group.

Touch Football

Learn more about getting involved in playing touch football

  • Visit the websites mentioned on this page: Switch, Touch Football Victoria or All Abilities Touch Football Program.
  • Google it! Search to see what touch football options there are near you.
  • Find a Supporter in your neighbourhood: to see if a touch football 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?

If you have a local park that you can get to, why not take a football and have a kick with yourself or a friend?

Sometimes there are times when you can’t make it outside. But that’s okay – you can get moving and improve your mobility for a game of touch footy with some exercise at home, or by practising some ball skills.

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

 

Here are some other sports you can try to get your body moving and enjoy being active. Why try just one when you can try a few and see what you enjoy the most?

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

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

 
 

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.

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

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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.

Ultimate Frisbee

There can be a lot more to frisbee than a casual throw in the park. Learn about ultimate frisbee and how to give it a go.

Ultimate frisbee is a team-orientated frisbee game that is open to anyone of all ages, backgrounds and abilities. Ultimate frisbee for women and girls is a great way to enjoy a social run-around, get the body moving and above all else – have an amazing time doing it.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Katie gave ultimate frisbee a go even though she’d never thrown a frisbee
  • What is ultimate frisbee and how do you play it?
  • Ways to play ultimate frisbee in Victoria
  • Finding where to ultimate frisbee 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.

 
 

Katie gave ultimate frisbee a go even though she’d never thrown a frisbee

Katie, 25, had played netball and touch footy, but never thrown a frisbee. Her boyfriend at the time played, but she didn’t know if she was good enough. She made herself give it a go. Moving from New Zealand, the sport gave her new friends, kept her fit and made her happy. What’s not to love?

 

What is ultimate frisbee and how do you play it?

If you’ve seen a group playing frisbee in the park with 2 teams, that’s ultimate frisbee. It started in the United States in the 1960s by a group of students, and it’s so popular now that in some places it’s just called ‘Ultimate’ (with frisbee implied).

The game is played on a rectangle field with 2 end zones. Players on 2 teams throw a frisbee (also called a ‘flying disc’) to each other to try and run into the end zone to score a goal. The first to 17 goals wins.

Ultimate is a non-contact sport which makes it more accessible. There aren’t even any referees! It can be as competitive as you make it, but mostly playing ultimate frisbee for women and girls is about having a good time.

Ways to play ultimate frisbee in Victoria

  • Ultimate Victoria runs clubs, competitions, and Social (Pick Up) Ultimate Frisbee where women can rock up on the day and join a game. They also have a program called Active Frisbee, where you can learn frisbee skills as a beginner without entering a competition.
  • For women who find they really love to play frisbee, there is even an ultimate frisbee league in Victoria.
  • If the kids are looking for a way to learn about ultimate frisbee, they can get involved as well with Girls Love Ultimate – a fun Ultimate Frisbee Victoria program for girls from 12 to 17 years.
  • If you don’t feel like joining an ultimate frisbee community just yet, you can also throw a frisbee around with friends or take a frisbee to the park for a great workout on your own.
  • If you’ve got a dog, you can practice, why not mix things up with fetch by throwing a frisbee instead of a ball?

Finding where to play ultimate frisbee near you

  • Visit the websites mentioned on this page: Social (Pick Up) Ultimate Frisbee, ultimate frisbee league or Girls Love Ultimate.
  • Google it! Search to see what ultimate frisbee options there are near you.
  • Find a Supporter in your neighbourhood, to see if an ultimate frisbee 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?

Sometimes you can’t get out and about, and that’s okay too. While you do need a bit of space to play frisbee, there are other ways to stay active and have fun doing it at your place.

Check out Get Active @ Home to see how you can still get the benefits of movement while you’re at home. And when you can head out, you’ll be even more excited to throw and catch that frisbee!

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’s a wide range of sports and games you can try to meet new people, get some more activity in your day and have some laughs along the way. Give a few a try and like Katie, you might discover one that you love to play too.

Surfing

Surf’s up! Immerse yourself in the ocean and learn to shred some waves, while making new friends and getting a great workout. With many Victorians living close to the coastline, surfing is a skill that can stay with you for life and it’s never too late to learn.

While you might think surfing is a skill you can’t master – think again! There’s a whole range of women’s surfing communities ready to welcome you and teach you how to surf.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Emmie overcame her fear of looking silly surfing and learned to enjoy just being out there
  • Learning to surf with women’s surf lessons
  • Not ready to learn surfing quite yet? Learn paddle boarding and find a local group
  • What This Girl Can – Victoria Ambassador Lisa thinks of ‘bikini bodies’ and who the ocean is for.
  • Find a women’s surfing group 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.

 
 

Emmie overcame her fear of looking silly surfing and learned to enjoy just being out there

Emmie, 35, loved her water sports, but as she got older a fear of looking silly got in the way. One day, a friend convinced Emmie to give surfing a go and she immediately loved the challenge. It doesn’t matter if she looks ‘silly’ – even if she stands up for only a second, Emmie feels a real sense of accomplishment.

 

Learning to surf with women’s surf lessons

You might have been a surfer before, had a few surf lessons once or you might be a complete beginner. Wherever you’re at, that’s okay. You can learn to surf or return to it at any age. Here are some steps to get on that board and out in the surf:

  • Surfing Victoria offers some free resources about coaching and surfing lessons for women, and it’s a great place to start to see what’s happening near you.
  • Have a look around online to find surfing lessons and surf groups for women in your area. They’re set up for teaching surfing to beginners, so don’t worry – they’re ready to work with you to show you the ropes.
  • Ask at your local surf shop about women’s surfing classes and programs. They sometimes offer surf lessons themselves, or can refer you somewhere they know.
  • There are a range of women’s surfing groups in Victoria that love to welcome new members. Have a look around online to find some surfing communities that you might like to join, who share your passion for waves – and can help you learn some new surfing tips and tricks too. 

Not ready to learn surfing quite yet? Learn paddle boarding and find a local group

Stand-up paddle boarding is a fun activity on the water that’s low-impact and easy to pick up. It can be a great full-body workout as well, and you can go at your own pace. In fact, most people paddle board just to enjoy the scenery around them!

Paddle boarding, also called ‘sup’, is a water activity where you stand up on a board, specifically made, and use an oar to push yourself forward. It can be as hard or as easy as you like, making it great for all ages.

Coasting SUP (Surfing Victoria’s introductory program SUP program for women) is a great place to get started if stand-up paddle sounds like fun. You’ll get that much needed ‘me time’ outdoors, and can meet people with social paddle boarding groups.

 
 

What Lisa thinks of ‘bikini bodies’ and who the ocean is for

At first, Lisa was hesitant to give surfing a go, purely because she thought it was something only men did. “There is a lot of testosterone out in the water, and some days you can really feel it,” she said. “But the ocean belongs to everybody… it doesn’t belong to a particular gender.” These days, Lisa is carving up the waves and loving every second of it.

 

Find a women’s surfing group near you

  • Visit the websites mentioned on this page: Surfing Victoria or Coasting SUP.
  • Google it! There are plenty of surf schools for women and girls, and women’s social surfing groups out there. Have a look online to see what’s in your local area. Whether you’re surfing at 60 years old or learning to surf at age 40 or even 20, all that matters is enjoying the process and having some fun.
  • Find a Supporter in your neighbourhood: see if there’s a surfing club or local association who has registered online to support This Girl Can – Victoria.
  • Ask other women about their experiences with surfing – 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 make it out to the beach to get your surf on, that’s okay. There’s plenty of other ways to get active and keep learning some surfing skills at home.

A great way to learn surfing or practice surfing tips and skills without the water is at home. Surf Better Now offers online coaching, You can find a great range of online videos with techniques to work on at home, so you can keep learning to surf – without the water!

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!

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

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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

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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.

Australian Rules Football

Has the AFLW league inspired you to pick up a footy? You’re not alone! Many Victorian women are taking up Aussie Rules Football and having an absolute blast.

Australian Rules Football training sessions for women provide a high-intensity workout that gives you the chance to run, kick and handball like the best of them. Have a go and see if you enjoy it!

On this page we look at:

  • How This Girl Can – Victoria Ambassadors Angela, Nida and Sue found new confidence and friends playing Aussie Rules Football
  • Getting started and finding a women’s AFL club
  • More ways to get involved with social groups and non-contact rules

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Angela isn’t going to let a fear of looking silly hold her back!

Angela thought she was too uncoordinated to play sport. Until she saw her sister run a marathon, and realised she could too! Recently she started playing football in a women’s team. Angela says she alternates between absolute exhilaration and fear of making a fool of herself, but that’s not going to stop her.

 

Find a women’s AFL club near you and have your first kick

Play AFL is the best place for beginners to find a local AFL women’s team near them to get started. All of the clubs all very welcoming, and love the chance to meet new women who enjoy the game (or are interested in trying it) and are willing to have a go.

If you never thought you’d be able to pick up a football, read on. There are so many opportunities, with clubs running training sessions that teach AFL for women to learn new skills. Here’s how to play AFL, even if you’re just starting out.

Even AFLW players like Daisy Pearce, Moana Hope and Tayla Harris started at these clubs, and had to learn the ropes as well.

AFL women’s clubs offer a range of local programs to help you learn the game. It doesn’t matter if you’re young or a senior, there’s a place for you!

There are a range of formats and competitions to play in. From Auskick for young kids just learning the basics, to social modified rules games and competitive leagues for teenagers and adults, there are opportunities to play AFL for girls and women all over Victoria.

 
 

Nida had never even watched a game before she tried AFL after moving to Australia

Nida, 31, had never even watched a game of Aussie Rules before joining a women’s footy team. New to Australia, she joined a Pakistani women’s football team and never expected the benefits she’s got. Even though the team finished bottom of the ladder, they sang and danced after every game.

 

Social footy for women in Melbourne and regional Victoria

Another way to learn AFL and get used to the game is to find some social women’s AFL groups.

As well as the official teams and competitions, there’s a range of associations and local communities that organise casual games that women can get involved in.

AFL 9s is another form of the game that’s all about having fun, and grabbing a meal with your team after the game. There are 9 players per team, and it’s played on a square field that’s a bit smaller than a soccer field. It’s non-contact and similar to touch football, so it’s suitable for everyone – check it out!

 
 

Sue was told she couldn’t play Aussie rules growing up. Now, nothing can stop her

Sue always wanted to play Australian Rules Football, but was repeatedly told she couldn’t – at school, by her dad and even by her daughter. Inspired by the launch of AFLW, at 53 years old Sue finally made her footy debut. “God I wish this had been around when I was a kid ‘cause I’d have been there in a flash,” she said. Sue has continued to play alongside five of the women she met at the original ‘come and try’ day for AFL Women’s Masters.

 

Learn AFL and find a women’s AFL group near you

  • Visit the websites mentioned on this page: Play AFL or AFL 9s.
  • Google it! Find a club or group playing AFL for women. Or you could find a place to grab a footy and practice some moves.
  • Find a Supporter in your neighbourhood: see if there’s a women’ AFL club that has registered online to support This Girl Can – Victoria.
  • Ask other women about playing Aussie rules footy – 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?

It might not be the right time to head out and play Aussie rules with a group or join a women’s AFL team. That’s okay, there can be plenty to keep you busy at home.

The great thing about AFL is there are many things you can do inside to get started, or practice your skills. If you’re yet to get out there, you can research beginner football clubs in Melbourne or near you and find one to try. Or you can pick up a footy from the store and try out some handballing.

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 Sue says, don’t let fear of how you look from holding you back trying new things and getting active!

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