Take a Class and Stay in Shape over Summer

Our new group fitness timetable has begun!

Bookmark it now to make sure you get into all your old favourites, or try out something new. Group fitness is a great way to socialise with friends while getting in shape.

Take a ride in our cycle class, pump some iron in our Body Pump classes or check out our new Barre Pilates class, debuting at Peninsula campus Saturday mornings at 8.30am. Or take a break after work to try out our new 5.30 Zumba class at Clayton.

Our new group fitness timetables can be found here.

9 Reasons to Start Walking Today

The majority of us spend a large part of our day at work, leading largely sedentary lifestyles. One of the simplest and most effective ways to get some additional exercise in is to walk. Recent evidence suggesting that regular brisk walks could be as good for us, or possibly better than jogging.

Although 30 minutes of walking daily is the recommended ideal, you don't need to fit it in all at once.  If you find yourself struggling to set aside 30 minutes a day, you can split the walk into 3 ten minute stints, or a couple of 15-minute journeys. 

Here are nine reasons to start walking today:

1. Walking Helps Manage Weight

Walking may seem leisurely but research has shown that it can be effective in reducing and controlling weight especially when combined with a healthy diet. Researchers at the University of Quebec found that women who walked more weighed less and had a smaller percentage of body fat.

2. Strengthens Bones and Joints

Walking is easier on your joints than high-impact activities such as running or aerobics but it is still a form of weight bearing. Weight bearing exercises have long been known to strengthen bones reducing your risk of developing osteoporosis as well as osteoarthritis. Walking just 30 minutes a day a few times a week is enough to increase bone density ~2% compared to non-exercisers.

3. It Lowers Your Risk of Heart Disease

Walking can improve circulation, ward of heart disease, strengthen the heart, reduce cholesterol and lower blood pressure. In fact researchers at Lawrence Berkeley National Laboratory found that walking was as good as running when it came to your heart health. 

4. It's Good for your Brain

Walking has extensive cognitive benefits, improving memory, academic performance cognitive control and boosting creativity. It also improves circulation and cerebral blood flood which may help slow mental decline as you age. Studies from the University of Pittsburg have shown that seniors who walk at least 6 miles (9.6km) a week have reduced brain shrinkage. The 2014 World Alzheimer's Report also listed regular exercise is one of the best ways to combat the onset and advancement of the disease.

5. Decrease Your Cancer Risk

Walking may reduce your risk of developing some cancers. Women who walk at least seven hours a week are 14% less likely to develop breast cancer according to research while men treated for prostrate cancer who walk briskly at least three hours a week reduce their chances of recurrence.

6. Prevent or Control Diabetes

Walking can help lower your blood sugar levels, helping to control and prevent diabetes. Several studies have found that as little as fifteen minutes of walking after a meal will improve digestion and even out blood sugar levels. Additionally, even small amounts of weight loss can reduce risk factors, and delay or prevent the onset of the disease. 

7. It Can Make You Happier

A study performed by California State University found that the more steps people took throughout the day, the better their moods were due to the production of endorphins. It has also been cited as a way to reduce stress levels.

8. Walking Leads to Longer Life

A number of different researchers have found that walking can increase your longevity. The Honolulu heart study found walking just 2 miles (3.2km) a day can cut the risk of death in half, while another study found that those who partake in regular exercise in their fifties and sixties are 3.5% less likely to to die over the next eight years than their non-walking counterparts. If they already have underlying health conditions that figure increases to 4.5%.

9. It Can Reduce Your Risk of Stroke

Researchers have found that women who walk at a brisk pace for exercise have a much lower chance of having a stroke than those who didn't after a large long term study. The study theorised that the reduced risk of stroke was due to walking's ability to decrease blood pressure, which is a strong risk factor for stroke.

Following the completion of the 10,000 steps challenge, Monash Sport will be implementing a weekly walking group for all staff members at the Caulfield and Clayton campuses.

Date: Every Tuesday from the December 1, 2015
Time: 1:00 - 1:45pm (approx.)
Where: Meet at the Lemon Scented Lawn

Date: Every Wednesday starting December 2, 2015
Time: 12 - 12:45pm (approx.)
Where: Meet at the Sound Shell

DorsaVi Study Opportunity

The Monash University Physiotherapy department are studying the way the movements of the spine change with age. They would like to know when spines start to lose their mobility and how this may be affected by lifestyle or a history of back pain.
The project has been approved by the Monash University Ethics Committee that oversees research involving humans. They are seeking participants across the lifespan for this study aged 18 years or more without current back pain.
Participants will be provided with a report of their low back movement assessment and a free movie ticket  Testing and a survey take about 30 minutes. The test is not invasive and there is no cost for participation or for the report.

Movement testing will be conducted on the Monash University Peninsula campus, but, as the measuring devices are portable, it may also be possible for data to be collected at a location of your choice. This might suit a group of people who are interested in participating (for example, we could come to a retirement village, sports club, or community group to assess  on site).
If you have any questions, do not hesitate to contact Jenny via email:jenny.keating@monash.edu.  Jenny is on holidays till  January so don't be discouraged if a response is delayed. The next test session is planned for mid January 2016.

Walk Your Way to Better Health

Despite being a fairly underrated form of exercise, walking is a great way to improve or maintain your overall health. It's low impact, doesn't require equipment or any particular athletic skill, it's cost effective and can be done at any time of day or night by the majority of people regardless of your fitness level.

Walking is particularly good for those who are worried about the risks associated with some of the more vigorous forms of exercise.

Research has shown that just 150 minutes of brisk walking a week can add 3.4 years to your lifespan as well as offering a range of health benefits by increasing cardiovascular fitness, bone strength, decreasing excess body fat, and increasing musculature and endurance levels.

Regular exercise, even a low impact exercise such as walking can also lead to better performance at work. Researchers have found clear relationships between walking and overall mood and energy levels. The more walking you do throughout the day, the greater your overall mood and energy. Exercise can also increase cognitive function, making it easier to solve tough problems.

Walking can also help regulate your blood sugar levels, preventing the dips in energy after meals leading to three thirty-itis which can leave you feeling sluggish and struggling to concentrate.

Following the completion of the 10,000 steps challenge, Monash Sport will be implementing a weekly walking group for all staff members at the Caulfield and Clayton campuses, this program will be launched at the 10,000 steps celebration held at Monash Sport. Registrations for the event can be found here.

Holiday Intensive Swimming Programs

Want to improve your strokes and enhance your survival skills?

In the new year, Monash Sport is hosting a 5 day intensive swimming program to assist in the consolidation and enhancement of water safety, survival skills and stroke development of participants.

The program consists of a lesson a day for a week with two different week options available. Whether you are already participating in the Learn to Swim program, or would like to take the plunge an commence your swimming journey, this program is for you!

Week 1: 11 - 15 Jan, 2016
Week 2: 18 - 22 Jan, 2016

** Monash University Students are eligible for 100% funding to participate in the introductory or beginner level Water Wise programs.

Register online today to get involved or contact the Aquatics Service desk on 9905 4115 for more information!

Water Safety Week

With Summer on its way and many taking to the water to cool down, it's important to have the skills to stay safe around water.

Monash Sport is committed to the development of crucial life saving skills in Learn to Swim participants as well as building their confidence in and out of the water.

Water Safety Weeks a state-wide initiative aiming to promote water safety throughout the Victorian Community.

Kicking off from Monday 30 November to Sunday 6 December, throughout the week all Learn to Swim participants will perform simulated water survival activities to replicate real life aquatic scenarios.

A clothed swim will be included during the lesson, so it is important that participants bring additional clothing to wear over their swim wear.

What to wear to your lesson:

Level 1-5: T-shirt and shorts
Level 6-7: Long top and pants
Level 8-9: Long top and pants (shoes and socks optional)

Adult Intro/Beg/Inter: T-shirt and shorts
Adult Advanced: Long top and pants

For more information please contact the Aquatics Service Desk on 9905 4115.

New and Blue! Tennis Court Reopening

After nine weeks of refurbishment, the tennis courts at Monash Sport Clayton have reopened!

Just in time for summer, the previous issues associated with depressions and cracking in the tennis court surfaces have been totally fixed. The courts have been resurfaced with a new Plexipave system, with court lines also being repainted. This will ultimately contribute to a more enjoyable experience on the tennis courts for students, staff and the Monash community.

All Monash University staff and students are encouraged to try our new refurbished tennis courts with our $2 Happy Hour. Tennis court use is only $2 per hour during 12-2pm Monday to Friday, or those under time restrictions can book half an hour for only $1. This offer is also available at Peninsula as well as Clayton. 

We are very excited to deliver resurfaced tennis courts to the Monash University community. 

Key Dates for Learn to Swim Participants

This one is for all of our Learn to Swim participants! Make sure you record the follow dates in your calendar so you don't miss a thing!

Swim On!
Sunday 22 November, 2015
Demonstrate the skills you've learnt throughout your lessons in a mixture of competitive stroke and novelty events. Find out more here.

Water Safety Week
30 November - 6 December, 2015
During Water Safety Week, all Learn to Swim participants will perform simulated water survival activities to replicate real life aquatic scenarios. A clothed swim will be included in your lesson so bring additional clothes!

Progress Reports
7 - 13 December, 2015
All Learn to Swim participants from every level will receive progress reports this week.

Re-Enrol for Term 1, 2016
30 November - 20 December, 2015
Make sure get your enrolment in between these dates to get a spot in the Term 1, 2016 Learn to Swim classes!

Last Week of Term 4
14 - 20 December, 2015
This is the final week of Learn to Swim classes for 2015.

Holiday Intensive Swimming Program
Week 1: 11-15 Jan, 2016
Week 2: 18-22 Jan, 2016
Boost your skills, enhance water safety and develop your stroke with our Holiday Intensive Swimming Program. Find out more here

Swim On! Sunday 22 November

Swim On is back again, Sunday 22 November, offering activities for swimmers of any age or stage in the program.

The carnival offers a mixture of competitive stroke and novelty events for swimmers to demonstrate the skills they've learnt during lessons.

Swimmers from levels 1 to 9 will receive a ribbon after the event, with those in levels 4-9 also receiving a certificate recording their time for each event.

Adult participants will also receive an achievement card recording their distance swum. Entries close Sunday 15 November, so get in quick!

Contact the Aquatics Service Desk on 9905 4115 to find out more.

2016 Membership Information (for current Monash Sport members)

We are writing to inform you that Monash Sport will be implementing minor price adjustments for its services from Monday 4 January, 2016. These price adjustments have been limited in the most part to a 3 to 5% increase, in order to meet rising operational expenses such as electricity, gas, water and labour costs. All current members will be receiving communication detailing the specifics of these adjustments.

Additionally, this is also a reminder about Monash University's annual close-down period, which will be effective from Wednesday 23 December 2015 through Sunday 3 January 2016 (inclusive). This is a timely reminder that customers will not be able to use our facilities during this time, and that members on direct debit memberships may wish to suspend their memberships over this time. Our last day of operation in 2015 will be Tuesday 22 December.

Please speak to a Monash Sport customer service officer for any further information. 

Thank you for your continued support and custom, we look forward to again serving you in a bigger and better 2016! 

Clayton Campus Parking Update

At the end of each semester, Monash has traditionally opened the two multi-level car parks, allowing free car parking for motorists in these car parks.
Monash has continued this practice into November 2015. Due to the current construction works and increased demand, many staff and students who have paid for permit parking in these car parks are currently unable to find a space.
As a result, free parking in the multi-level car parks (N1 on Innovation Walk and SE4 on Scenic Boulevard) will cease from Monday 9 November. Free car parking will be available at the Wellington Road car park.

Halloween Spookfest at Monash Sport

Monash Sport got well and truly into the Halloween spirit across all campuses on Saturday 31 October.

To celebrate the spooky season Group Fitness staff and participants came dressed in their scariest costumes with awards going to the best dressed.

There was great energy exhibited by all participants on the day and thanks to everyone who got involved and dressed up! All instructors thoroughly enjoyed teaching their classes with Halloween inspired music and are looking for a repeat in 2016.

Summer Group Fitness Timetable Starting soon

Stay fit this summer with our new semester of group fitness classes starting 30 November. All your old favourites are back including Cycling, Zumba, Body Pump and Yoga as well as last semester's new addition - Tabata.

Check out the new timetable on our website and make sure to bookmark all your favourites so you don't miss out!


Challenge Circuit challenges our members!

Congratulations to our members who recently completed the Circuit Challenge, held at Monash Sport Clayton on Tuesday 20 October.

It was fantastic to see our members actively involved and the energy and effort put forward to get through the challenges was inspiring. Well done!

Over 25 members were put through their paces against a ticking clock, completing a series of personal challenges, including a range of push, pull and body-weight exercises. The challenge highlighted areas for many of our members that they may want to focus on more during their training in the fitness centre.

The Circuit Challenge provides the perfect opportunity for members to reassess their training direction and balance. We encourage all members to take advantage of our Program Designs/Reviews and Assessments following completion of the Circuit Challenge.

Monash Sport offers members Program Designs and Assessments at no additional cost, making it a fantastic and affordable way to help track and monitor your fitness progress.

Bookings can be made at the fitness centre with any of our fully qualified instructors.

Peninsula Members Xmas BBQ Brunch

With Christmas fast approaching, Monash Sport Peninsula would like celebrate the festive season by welcoming all members to an Xmas BBQ Brunch.

When: Saturday 28 November
Time: 10am
Where: Rotunda in front of the library

Monash Sport will provide the meat for the BBQ including vegetarian options, sauce, bread and soft drinks. If you would like to join please bring a salad, dessert or any other drinks (non-alcoholic only) to share.