Exercise

How to create your perfect summer fitness plan

Be inspired by the sunshine and get moving

How to create your perfect summer fitness plan

Be inspired by the sunshine and get moving

The essential foam rolling routine

How to use a foam roller in 4 stretches.

The essential foam rolling routine

How to use a foam roller in 4 stretches.

Good sports

Playing sports is a great way for kids to get active and make friends. It also comes with some important life lessons.

Good sports

Playing sports is a great way for kids to get active and make friends. It also comes with some important life lessons.

Wintertime yoga for beginners

Wintertime yoga and how to get started

Wintertime yoga for beginners

Wintertime yoga and how to get started

The benefits of exercising together

Is exercising with other people more motivating than doing it alone?

The benefits of exercising together

Is exercising with other people more motivating than doing it alone?

The wonder of walking

It’s free, low-impact, and it can do wonders for your physical and mental health.

The wonder of walking

It’s free, low-impact, and it can do wonders for your physical and mental health.

Yoga and Pilates are for men too

Pilates instructor Anthony Lett shares the health benefits of stretching for men.

Can exercise improve your mental health?

An exercise physiologist explains how to create an exercise plan for your mind.

How to get your fitness back on track after a break from exercise

We talk to an exercise physiologist to see what it takes to maintain fitness, and share our top tips to kick-start your training routine after a break.

5 low impact exercises (that are actually fun)

Gentle moves can still give you a good workout. Here are some ideas to get you moving.

Have you tried chair yoga?

Whether it’s illness, injury or you’re looking for more ways to move at your desk, this gentle form of yoga could be a great way to adapt your exercise routine.

Why more women are embracing strength training (and why you should too)

It’s time to forget the stereotypes around lifting weights. Here’s why more women are embracing strength training and why you should too.

3 exercises to help manage osteoarthritis

These three exercises for osteoarthritis from physiotherapist Charissa Fermelis will help you build strength and manage symptoms.

How to walk 10,000 steps

How to reach your step-count goal.

Beginner bedtime yoga routine

Unwind before bed with these simple yoga poses.

How does exercise help with osteoarthritis?

Physiotherapist Charissa Fermelis shares some advice.

After injury: how to set recovery goals

Physiotherapist Charissa Fermelis explains her method.

Five ways to exercise when on a budget

You don’t need to spend money on gym memberships just to meet your fitness goals. Here are five free ways to stay healthy and active when you’re living on a budget.

Parkwalk is here

Ready to strive for five? Here’s your eight week guide to successfully completing a 5k walk.

How to volunteer at parkrun

Volunteering at parkrun is an opportunity to get outside, make new friends, have fun, learn new skills and to be a valuable part of your local community.

Steve Moneghetti's top tips to get a PB

One of Ballarat’s favourite parkrunners, Steve Moneghetti, shares his top tips for achieving your PB and enjoying your parkrun every weekend.

Everything you need to know about parkrun

Been wondering what a parkrun looks like? Where do you go? What do you do? How do you sign up? Find out here.

How can exercise help manage chronic illness?

How exercise can help manage diabetes and more.

Moves for new mums

Getting back into exercise after having a baby can be tough. But gentle movement and small steps can get you feeling strong and in control, one day at a time.

Top tennis stretches

Target the right muscle groups to avoid injury

The dance fitness classes you have to try (even if you really can't dance)

Shake up your workout with these fun fitness classes.

6 winter sports to try with friends

Get warm this winter with a cold-season sport.

Make a splash: 5 ways to get better at swimming

Change up your swimming routine with these drills.

6 low impact exercises (that are actually fun)

Gentle moves can still give you a good workout.

How to treat blisters – the right way

Podiatrist Rebecca Rushton bursts the myths.

What pro athletes really eat

A guide to healthy eating and addresing some myths

The World’s Fittest Dance

As part of our Medibank Live Better program, we launched the World’s Fittest Dance, collaborating with Australia's leading contemporary dance company, the Sydney Dance Company, and renowned sports scientist Dr Craig Duncan.

9 ways to get more from your workout

parkrun: What to expect

What to expect at parkrun

Best Australian hikes and hiking trails for outdoor adventurers

Discover the best Australian hikes. From Eagle View Walk to the Sherbrooke Falls Trail, take a look at hikes by state for all levels of ability. Read more!

The best places to go skiing in Australia

Planning a snow trip but not sure of where you can find the best ski resorts? Find some of the best places to go skiing in Australia here. Click to read now!

The magic of dancing like no one's watching

How discovering dance changed my life.

12 km Training Guide (Beginner – 8 Weeks)

This training guide will get you running 12 km in 8 weeks.

Advanced running guides

Advanced training guides for 4 km, 5 km, 10 km, 12 km, half marathon and marathon events.

4 km Training Guide (Advanced – 8 Weeks)

This training guide will get you improving your 4 km time.

10 km Training Guide (Advanced – 8 Weeks)

This training guide will get you improving your 10 km time.

12 km Training Guide (Intermediate – 8 weeks)

Improve your 12 km running time in 8 weeks.

12 km Training Guide (Advanced – 8 weeks)

This training plan will build your speed and endurance.

10 km Training Guide (Intermediate – 8 Weeks)

This training plan will build your speed and endurance.

Intermediate running guides

Intermediate training guides for 4 km, 5 km, 10 km, 12 km, half marathon and marathon running events.

Why is High Intensity Interval Training so good for you?

HIIT can help you reach your goals, fast.

The 5 golden rules for safer teen sport

5 tips to keep your teen injury free.

Set your kids up to play sport safely

Tips to prevent your kids getting hurt.

How to encourage active, healthy kids

Keep your kids happy and healthy

Londoner Huw Gill braves the cold in Manly

Huw swims with the Bold and Beautiful group, rain, hail or shine.

Deb Hanson’s swimming story

Why Deb never misses a swim - even in winter.

5 sneaky ways to move more during the day

Tips to walking more and sitting less

How to trick yourself into enjoying exercise

Struggling to exercise? Try these tips.

Stretches for office workers

Stretch out your back and relieve stress

Lightning fast workouts

Can a 20 minute training session really work?

Kilojoules burned during exercise calculator

Learn about kilojoules burned during exercise

Why getting active as a family is so good for you

From a weekend bike ride to playing chasey in the backyard.

How long does it take to lose your fitness?

Find out how inactivity affects your strength and cardio

7 easy ways to get active in winter

7 activities to keep you warm in winter

What to expect in a tai chi class

Tai chi is a rhythmic, flowing exercise that benefits both body and mind.

How to get the kids playing sport

Team sports can be great for kids’ physical, emotional and social development. Here’s how to get your little one out on field – and loving it.

Your guide to working out with a partner

Supercharge your motivation with a workout buddy. Personal trainer Amy Giannotti shares her best tips for exercising for two.

13 easy ways to be more active at work

How to get fit on a busy schedule

Is your gait causing pain and discomfort?

Podiatrist Christina O’Brien explains what you need to know about gait and foot pronation.

Can music improve your fitness?

Music has the power to move us – and to get us moving better.

9 active Valentine’s Day ideas

How to get your heart racing on Valentines day

5 ways to be more active at work

Physical activity offers endless benefits

Fun workout ideas to try this summer

Fitness and fun really can go hand in hand.

Feeling the beat: Anna Seymour

Deaf dancer Anna Seymour shares how she connects with music.

How to choose the right sports bra

Feel supported and comfortable through any workout with a good sports bra.

What's the best time of day to exercise?

Should you work out in the morning, afternoon or night?

Is personal training worth it?

Here are some of the benefits a PT can give you.

Your exercise survival kit

Must haves to prevent wear and tear

How to get involved in team sports

Handy tips for getting started

Beginner morning yoga routine

Wake up and stretch out with this simple yoga sequence.

How to start riding or walking to work

Fit exercise into your day on the way to work.

5 ways to stay active on holiday

5 ways to stay active on holiday

Why women should do weights

Strength training isn’t just for muscle bros

parkrun: the world's largest running movement

Celebrating International parkrun day

How sport can inspire recovery and connection

Jocelyn takes aim at the Invictus Games Sydney 2018.

Getting started with yoga

Yoga teacher Mirinda Smith shares some advice.

Making sports accessible for kids of all abilities

AllPlay helps to create more inclusive play spaces.

How to make your workout a game

Recharge your motivation by injecting an element of play.

Play like a girl: How women's footy is changing Australian sport

They're fiery, swift and unstoppable on field.

The healing power of sport

The Invictus Games celebrate the unconquered spirit.

How to train for a running event

Tips to get you crossing the finish line smiling.

Hiking for beginners: how to get started

The gear you need, staying safe, and where to go.

Playgrounds for all abilities

It’s a new era of children’s playgrounds.

Easy (and free) exercise ideas for any space

Get creative and make the most of the spaces around you.

The best reasons to exercise outside

Sports scientist Luke Ashcroft explains the top benefits.

Safe exercise tips for your young ones

Warm ups, cool downs and

Fuel for active kids

Find out more about nutrition and exercise for young people.

Make recovery a part of the program

Why proper recovery from injuries is so important for kids

Pick up your poles and whittle your waist: a guide to Urban Poling

The exercise that promises to increase your fitness

Bold & Beautiful: Swimming better together

Meet the Bold & Beautiful swim group.

How to get in the sports performance zone

Your mindset can play a big role in your sports performance.

Do you really need exercise to lose weight?

Can you lose weight through diet alone?

Fitness after dark

Nightclub-inspired fitness classes make exercise fun.

How to get over your fear of the gym

Psychologist Glenn Mackintosh shares some advice.

Take control and maximise your workouts in your 30s

How to stay committed when life can start to feel too busy.

6 ways to sneak exercise into your work day

Ways to get moving at your office

What to expect when you see a personal trainer

Working with a personal trainer can have huge benefits.

Struggling to exercise? Start with two minutes

Expert advice to help get you moving

How can yoga help with back pain?

Stretch and strengthen with yoga to help with back pain.

Quick daily core workout

A simple daily workout to activate your core.

My daily rituals: Sally Fitzgibbons

Pro surfer Sally Fitzgibbons shares some healthy tips.

How to fall in love with fitness

Break out of a mindset that makes you dread working out.

Surfing, fluro and 'saltwater therapy'

How surf community OneWave is tackling mental health.

4 things a physio can help with

Discover the secret abilities of your physio

Dragons afloat! Here's why you should try dragon boating

There’s a seat for everyone in the sport of dragon boating.

What is body composition and why does it matter?

Why body weight alone doesn't always tell the whole story.

The art of the fitness getaway

A few ideas for combining travel and fitness.

9 ways to cut your risk of cancer

World Cancer Research Fund research reveals some tips.

Running my own race at the Medibank Melbourne Marathon Festival

Ben Hill shares one of the proudest moments of his life.

Steve Moneghetti's top race day tips

The running legend shares some quick tips.

Your race day eating plan

Sports dietitian Tim McMaster shares some tips.

5 ways to take your running to the next level

Mix up your training with these tips from Ben Lucas.

How Tim Robards stays fit, strong and healthy

The original Bachelor shares his simple approach to health.

5 fun and playful workout ideas (that still get results)

Bring some play back into your workout routine.

How to make fitness work for your busy lifestyle

Personal trainer Kim Beach shares her best tips.

How joining a running community changed my life

Five runners share their stories.

How to become a runner (even if you've never run before)

Yes, you can do it!

Wet weather survival guide for cyclists

Just follow this checklist to stay dry and safe this winter.

On the ball: Melbourne United's Kyle Adnam

We chat with Melbourne United basketballer Kyle Adnam.

5 ways to treat sports injuries

Injury treatment guidelines from Kara Demmrich

Team up: Here's why you should join a sports team

Playing a team sport is a great way to get fit.

Why you should be playing more golf

It’s not just for retirees and rich people.

Why strength training is key for managing diabetes

Exercise is a powerful and affordable tool.

How should you breathe during exercise?

The ins and outs of breathing techniques for exercise.

"Always be the hardest worker in the room": Kyah Simon

Kyah Simon on self-belief, determination and work ethic.

Yoga for the boys

Yoga makes you a better man, say the BOYS OF YOGA.

7 reasons to see a physio before you get injured

Don't wait for injury to strike

8 AFLW players you need to know

Keep an eye on these incredible women.

Riding your bike to work: Cadel’s top tips

3 incredible New Zealand hikes to tackle

Get tramping through these wildly different landscapes.

parkrun around the world

Travel the world with parkrun

How runner Gen LaCaze stays motivated and focused

The steeplechase champ describes how she achieves her best – physically and mentally.

Why exercise recovery hurts – and what helps

Professor David Cameron-Smith explains the science of post-workout

5 reasons to try an outdoor gym

Like a playground, but better. Here's why you should give outdoor fitness a go.

Could exercise help beat ovarian cancer?

New studies show promising signs, says Dr Tim Crowe.

Medibank Australian Open Survey: Terms & Conditions

"Conditions of Entry"

5 outdoor adventures you have to try

The mountains, rivers and hiking trails are calling. Here are some of the best ways to get active in the great outdoors.

Want stronger bones? This exercise will help

Bones need more than just calcium to stay strong. Here's how exercise can help prevent osteo issues.

Cadel Evans on the art of cycling

Reflections of the cycling legend and Medibank ambassador

Going on a trek? Here's what to eat

Dr Jane Read shares some tips

Pool to pavement: Mack Horton on fitness success

Ever wondered how to stay on top at the elite level?

Walking in Tasmania

A trek through Tasmania's Tarkine wilderness

How to help young athletes manage training load

Here's what parents need to know

Squashing the competition: Sarah Fitz-Gerald

A true legend of Aussie sport

Is a career in fitness right for you?

Find a career in fitness

Stand up paddle boarding: Your new favourite workout?

Why paddle boarding is the perfect workout

Why you should try TRX suspension training

A master TRX instructor shows us how

The best foods to eat before and after your workout

These delicious foods will give your body the power it needs

7 ways to get active in spring

Enjoy the fresh air and get your heart rate up.

8 ways to exercise in a new city

The best way to settle in to your new city

10 ways to reach your running goals

Prepare for success

The best bike-friendly cities

The cities of the world best suited to two wheels

People of parkrun: David

David has changed his life attending parkruns

5 reasons to run in the morning

5 reasons to run in the morning

How to start running with your kids

Bond with your children through exercise

People of parkrun: Trish

Improve your state of mind through exercise

People of parkrun: Melissa

Melissa shares her courageous parkrun story

Exercise for mental health

How and why exercise can help with mental illness

Winter bike riding tips

Cycling champion gives you tips to keep riding

Stretches for gym enthusiasts

8 stretches to help you cool down from workouts

Stretches for flexibility

A simple guide to deepen your flexibility.

Stretches for runners

Stretch your legs, hips and back after a long run

6 reasons why balance bikes are great for kids

How to choose a bike helmet for your child

A guide to buying the perfect bike helmet

6 reasons why every kid should learn to ride a bike

6 reasons why kids should learn to ride a bike

Kids’ bike maintenance 101

Cadel Evan's guide to bike maintenance

Keeping kids safe: Bike and road safety essentials

A guide to bike riding safety with Cadel Evans

How bike riding boosts kids’ health

Reasons why bike riding helps children

Lessons on wheels: Why schools are getting behind bikes

Reasons why schools want to get kids on bicycles

A balancing act: Teaching kids to ride

Reasons to get your kids riding bicycles

How to choose a balance bike for your child

A guide to buying the best bike for your child

Forward Fold with a Twist

Get stretching and feel rejuvenated

Squatting Internal Rotation

A guide to doing a Squatting Internal Rotation.

Revolved Crescent Lunge

A guide to doing a Revolved Crecent Lunge

Backward Roll

A guide to doing a backward roll

Butterfly Stretch

A guide to doing a Butterfly Stretch.

Sky Squat Reach

A guide to doing a Side Lunge

Lying Hip Rotation

A guide to doing a Lying Hip Rotation.

Thoracic Extension

A guide to doing a Thoracic Extension.

Wide-Legged Forward Bend

A guide to doing a Wide-Legged Forward Bend

Backbend

A guide to doing a Backbend.

Downward Dog

A guide to doing a Downward Dog.

Thoracic Rotation

A guide to doing a Thoracic Rotation.

90/90 Hip Stretch

A guide to doing a 90/90 hip stretch

Side Lunge

Relieve stiff legs with this stretch.

Kneeling Hamstring Stretch

A guide to doing a Kneeling Hamstring Stretch.

Half Pancake Stretch

A guide to doing a Half Pancake Stretch

Wide Leg Squat

A guide to doing a Wide Leg Squat.

Child's Pose

A guide to doing Child's Pose.

Piriformis Stretch

A guide to doing a Piriformis Stretch.

Neck stretch

A guide to doing a neck stretch

Three-Legged Dog

A guide to doing a Three-Legged Dog.

Camel Stretch

A guide to doing the Camel Stretch.

Candle Stretch

A guide to doing a Candle Stretch.

Extended Side Angle

A guide to doing an Extended Side Angle