Ways to get Active – This Girl Can – Victoria

Whether it’s a walk in the park, a sweaty gym sesh, a killer run, or gathering a few gal pals for a game of netball, there are so many ways to get active. Here are a just few ideas to help you get started.

Get moving

These new programs are made just for you –activities for women of all skill levels, ages and sizes. So whether you’re just starting out, or returning to physical activity after a break, we’ve got something for you. VicHealth has funded these activities to help you get the ball rolling.

Cricket. We’ve all seen it on the tellie, but when was the last time you gave it a crack? Check out Cricket Victoria’s Social Sixes – with this beginner-friendly option, you’re sure to get the hang of it in no time. Howzat!
Many of us have never thought to try golf – but give it a swing and we’re sure you’ll be hooked! Swing Fit is Golf Australia’s fun and social program for women. If you’re a beginner, don’t stress – you’ll learn the basics over a six-week program, while meeting new people and getting fitter too.
Any sport that requires a mouthguard can be intimidating at first. If you’re curious about hockey but a little nervous, J-Ball is for you. It’s a great introduction to the sport with simple rules, modified equipment, and a smaller field. Or, if you’re looking to get back into it, Hockey Victoria has a bunch of other awesome Social Hockey programs too.
Home Exercise
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Woman doing stretches in kitchen at home
In the mood to move but can’t get out of the house? Understandable – there are heaps of reasons why exercising at home can be the most convenient option. Move My Way teaches you basic movements to improve your wellbeing with low impact exercises, so you can squeeze in some physical activity in your living room.
Lawn Bowls
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Group of women playing lawn bowls
Having a bub in tow – or on the way – doesn’t have to limit you from being social and active. Bowling with Babies is Bowls Victoria’s program for new and expecting mums of all skill levels. So come on down and try your hand at some lawn bowls – bring your friends, or make some new ones!
Don’t want to commit to a whole season of sport? Rock Up Netball, developed by Netball Victoria, is a ‘pay as you play’ option for busy ladies. Whether you’re a beginner or looking to get back into social netball, this is a fantastic, casual option to learn the ropes or come back to the sport.
Paddle Boarding
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Woman standing on paddleboard
Stand up paddle boarding (SUP) is a low impact water activity that improves balance and core strength, Coasting (Surfing Victoria’s introductory SUP program for women) is a fun way to find some “you time” in the great outdoors.
Are you a mum who never got to try your hand … err … foot at soccer? Soccer Mums is here to get you in the game! Designed specifically for mums, this fun, social program will teach you the basics, regardless of your skill level. Soccer Mums is run by Football Federation Victoria in partnership with Melbourne City Football Club.
Touch football
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Woman playing Touch Football
Switch is Touch Football Victoria’s awesome new program for women. Learn the basics over six weeks, develop your strength and fitness and become a Touch Football pro!

More of our favourites

Here are some other great activities for you to try.

Has the AFLW league inspired you to pick up a footy? You’re not alone! Many Victorian women are taking up Aussie Rules and having an absolute blast. Go on, give it a go. Find your local community footy club to get started.
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Woman throwing a basketball
Shoot some hoops with Basketball Victoria’s range of inclusive basketball programs. Or, if you’re not into fast-paced sports, give Walking Basketball a go. It’s a slower, low impact introduction to basketball that’ll still get your heart rate up.
There’s nothing like feeling the wind on your face while cruising on your bike. Take a leisurely ride around the neighbourhood, commute to work, sweat it out at a spin class or flip tricks on your BMX. Cycling can be as fun or as practical as you like and great for all fitness levels. Visit Cycling Victoria to find some tips to get started.
Fitness Boxing
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Woman in boxing gloves with punching bag
Fitness boxing is a fun, non-contact option if you’re keen to sweat it out, but not so partial to the idea of copping an accidental punch to the chin. Most local gyms offer boxing-style workouts, so it’s worth checking them out (many have sessions just for women too!).
Gyms aren’t always scary, sweaty places reserved for body builders (thank goodness!). Whether it’s weights, cardio or group fitness classes, there’s something for everyone. If you’re not sure where to start, chat with your gym to figure out a personalised training plan. You can find local gym or recreation centres through the YMCA Victoria or Belgravia Leisure websites.
Roller Derby
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Two roller derby players locking arms
Looking for something a little bit different? Roller derby is a fun, high-intensity social sport that is definitely a unique experience. Check out Skate Victoria to get rolling!
Whether you want to be social, or you’d rather go solo, running is a great way to get fit. parkrun organises free, weekly, timed 5km runs open to everyone – perfect for beginners looking for somewhere to start. Running apps are also fantastic for motivation and monitoring your progress.
Surf’s up! Immerse yourself in the ocean and learn to shred some waves with Surfing Victoria. Just check out Learn to Surf to get paddling.
Looking for something low impact that’s still a great workout? Then it’s time to make splash in your local pool or leisure centre! Go for a swim and try some laps for a great full-body exercise. Not too confident in the pool? Don’t sweat it – many aquatic centres offer adult swimming lessons.
Are you new to tennis, looking for a social hit or a fun workout? Your local tennis club can connect you to a range of activities and programs to suit you. See what’s on offer in your area by visiting the Tennis Australia website.
Ultimate Frisbee
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Woman throwing a frisbee in a park
That’s right, there’s more to frisbee than a casual throw in the park. Ultimate Victoria runs clubs, competitions, and Social (Pick Up) Ultimate Frisbee where you can rock up on the day and join a game. Under 18s can also get involved through Girls Love Ultimate – a program for 12-17 year olds.
Walking is an awesome way to get some fresh air and get moving. Visit Victoria Walks’ Walking Maps website to find fabulous walking trails around the state, or check out Heart Foundation walking groups. Escaping Your Comfort Zone runs body-positive bushwalking adventures for plus-size women in Melbourne and Geelong too.
Stretch your body and your mind with a touch of yoga in your day. It’ll help you improve your mental wellbeing and your flexibility. To find out more, check online for a yoga centre near you or ask your local gym to see if they run classes.
Love a boogie? Zumba is a great way to have fun and raise your heart rate to some seriously snazzy tunes! Take a look online for private studios or check out your local gym to see if they run classes.

Still not sure where to start?

Find out what’s on offer in your local area:

Your local council might provide information about activities and groups in your area. Find your council’s contact details at Know Your Council and give them a buzz.
YMCA Victoria offers a bunch of health and fitness programs for people of all ages and abilities. If you’re keen for a swim, they’ve also got leisure centres and swimming pools all over Victoria. Find your local centre on the YMCA Victoria website.
Premier’s Active April encourages all Victorians to do 30 minutes of physical activity a day during April. It’s free, it’s fun and it’s part of the Victorian Government’s commitment to get more people active and healthy. Think you’re up for the challenge? Check out the Premier’s Active April website.
AAA Play is a first-point-of call service operated by Reclink Australia to connect people with a disability to sport and recreation opportunities across Victoria. Phone 1800 222 842 or visit the AAA Play website to find accessible physical activity options near you.

Women supporting women
We asked our ambassadors to share their top tips for being active – let them inspire you!

* I keep my sports bag packed and in my car, so I’m always ready to exercise.
*I go with a buddy, so I feel accountable – I even imagine them waiting for me alone, in the cold – I don’t want to let them down!
*I put my alarm clock on the other side of the room. Then when it goes off, I physically have to get up to turn it off. I also set three consecutive alarms so I don’t have an excuse!
*When I’m doing the child-drop off first thing in the morning, I wear my exercise gear. And I make a promise to myself to exercise before I go home. I like to remind myself not to feel guilty for making myself a priority.
*For me, it’s about getting moving every day, as part of my routine. So instead of driving to the shops, I try to walk or cycle.
*I write motivating quotes on my mirror and stick my weekly exercise goals (however big or small) on the fridge so I have constant reminders.
*I try to remember that when I’m at the gym, people are focused on themselves, not looking at me.
*I like to put my exercise gear on a chair so that it’s looking at me when I wake up.
*For me, joining a team-sport helped me get to training because I don’t want to let my team-mates down.
*I always remember how amazing I feel after being active. Even if it’s tough at the time, I’m always glad I got out there!

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