Exercise

Physical activity produces our ‘feel good’ hormones and endorphins. When this happens, we tend to feel stress relief, a boost in our self-esteem and mood, as well as a reduction in symptoms associated with existing mental health challenges.

We should do around two hours of physical activity per week, dedicating two days to muscle strengthening activities. Our exercise schedules can be flexible to suit our needs, whether that’s doing 20 minutes of exercise per day or longer workouts two or three days a week.

Monash offers many programs and facilities to help you integrate exercise into your routine, whether you’re at home or on a Monash campus.

Getting active on campus

Monash Sport

Monash Sport is the centre of active and healthy lifestyles across Monash campuses. They have a wide range of services, programs, and facilities for staff. Click here to find out what classes, discounts, social sport activities, and facilities are available.

Monash Sport also offers the FREE play initiative to provide free opportunities to get active on campus such as outdoor gyms and other workout spaces. For more information, click here.

Woman using exercise equipment in gym

Join a team

Joining a team is a fun, social way to get active. You can join a team and compete in tournaments through Monash Sport’s Social Sport competitions.

There is also the Performance, Representation and Engagement Programs (PREP) team that oversees many recreational, competitive and instructional sporting clubs across the Clayton and Caulfield campuses. For a list of all available clubs, click here and select the ‘affiliated clubs’ category.

two people playing basketball on a court

Getting active off campus

It can be more convenient to exercise outside of work. Monash offers a range of resources that can guide your workouts off-campus.

Active Bodies Online

Active Bodies Online is a free Monash Sport program where staff can access guided workout videos that are designed to be practical, adaptable and easy to follow at home. These videos include:

  • Live workout recordings
  • Exercise demonstrations
  • Home workout challenges
  • Equipment based workouts
  • Guided mindfulness sessions

Woman stretching on grass

Strava Club

Exercise and connect with more than 200 people from the Monash community via the fitness tracking app Strava.

Search 'Monash Sport Strava Club' to join the group, track your exercise, take part in challenges, and keep competitive alongside other club members. For more information on the Monash Strava group, click here.

3 triathlon participants posing with bikes in front of ocean

Want more help to achieve your fitness goals?

If you want additional help or guidance in taking care of your physical wellbeing, consider visiting the Monash Nutrition and Exercise Clinic.

The clinic offers sports nutrition consulting and exercise testing services implemented by accredited sports dieticians to assist you in achieving your goals, regardless of your fitness level. For more information, click here.

Image taken of the outside of the Monash BASE Facility