Last updated: 01 Jun, 2020

You can use the resources on this page to encourage physical activity during the coronavirus pandemic.

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Key messages

Frequently asked questions

Downloads

Useful tools

Videos

 

Key messages

HOW TO REDUCE RISK OF INFECTION: 

Victorians should act now to reduce the risk of infection from coronavirus disease (COVID-19).

The situation is changing rapidly so please visit the Department of Health and Human Services website regularly for updated information.

 

Current measures on physical distancing: 

  • The message people need to hear: if you can stay at home – you must stay at home.

  • The only five reasons you should leave home are: 

    • To shop for food and supplies,

    • To exercise or for recreation 

    • For medical care (or to assist someone else with their care),

    • Or to go to work or study (if you can’t do this from home),

    • Visiting friends and family – if you really need to.

  • Some restrictions have been cautiously eased so people can look after their own and others’ health, wellbeing and social connection. From 11.59pm on Sunday 31 May Victorians  are able to:

    • Have up to 20 family and friends at your home. For example, if you are a household of five people, you can 15 visitors.

     

    • Outdoor gatherings of up to  20 people can happen for non-contact sport and recreation in public settings, such as National, State and public parks. The 20 person limit is inclusive of your household. That means for a family of five, you can be in a group with 15 people from outside your household.

    • Small gatherings of up to 20  people can occur at some indoor facilities such as places of worship and community centres – along with those required to run the facilities. The four-square metre rule applies in these settings.        

    •  And we must keep at least 1.5 metres from other people and practise good hand hygiene.  If you feel unwell, even if you have tested negative for coronavirus, you must stay home.

     

     

  • And we must keep at least 1.5 metres from other people and practise good hand hygiene.  If you feel unwell, even if you have tested negative for coronavirus, you must stay home.

 

If you’re feeling well, regular physical activity is great for your mental and physical health.

 
  • Try a free workout on YouTube. There are options for all fitness levels, from yoga and strength workouts to Pilates and high intensity interval training (HIIT). 

  • Our This Girl Can – Victoria ambassador Sana has some great tips on exercising at home

  • Try an interactive online class - personal trainers, dance instructors and other qualified fitness professionals are using platforms like Facebook Live and Zoom to get people active. This provides social connection too.

  • Create a strength routine using cans/jars of food or filled water bottles as weights. Grab your weights and do bicep curls, squats and lunges.

  • Run, walk or star jump on the spot for 30 seconds to get your heart rate up. 

  • If you are feeling well and not in self-isolation / quarantine, it’s ok to go outside to exercise. Walk, run, cycle. Remember to stay 1.5 metres away from other people and avoid touching your face. Wash your hands with soap and water for at least 20 seconds when you return indoors.

 


Frequently asked questions

 

Visit the Department of Health and Human Services for more answers to frequently asked questions.

 

Can we go to the park? Or walk the dog?

  • The risk coronavirus poses to the health of Victorians is extremely serious and real and we need all Victorians to do their part to save lives. 

  • It’s really important that we keep our distance from other people when we leave the house. 

  • It’s fine to go to your local park – but stay away from crowds and keep a safe 1.5 metre distance from others.

  • It’s ok to take your dog for a walk – but avoid crowded streets and keep a 1.5 metre distance from others.

  • We need people to use common sense and when you get home wash your hands well with soap and warm water for at least 20 seconds.

 

 

Should I use a leash at the park?

  • If you know your dog likes to run over to other dogs and people while at the park, it’s a good idea to use a leash to ensure you keep a safe 1.5 metre distance from other dog owners.  

  • It’s really important that we keep our distance from other people when we leave the house, and using a leash can help minimise accidental interactions. 

  • Remember to wash your hands with soap and warm water for at least 20 seconds when you return indoors.

Can I play sport?

  • You can now meet with up to 20 people can participate in outdoor group sport and exercise activities, provided you can keep your distance (at least 1.5 metres apart) and they are not competitive.

  • Up to 20 people can use public playgrounds, outdoor gyms and skateparks

  • Indoor and outdoor swimming pools can be opened to a maximum of 20 people per separate enclosed space and a limit of 3 persons per lane in each pool


Downloads

 

 Asset Institute Description

Keep It Moving exercise guide

 Baker Heart and Diabetes Institute Illustrated guides that show you ways you can exercise during coronavirus.
New survey: 40% of Aussies working from home walking less during lockdown Heart Foundation Media release about how to increase your walking during self isolation.

 

Useful tools

VicSport is posting coronavirus updates for sports clubs, including information about business support packages.

The Heart Foundation has information about keeping active with your family and also for those who are quarantined or working remotely.

The World Health Organisation (WHO) has a questions and answers resource about keeping active during coronavirus. 


Videos

 

 

Click here to see more videos from AFL Players.

You can also try these Wellah workouts to get active at home. See more about the Wellah team at www.sparkhealth.com.au