Lifestyle

Parkrun: What to expect

Want to give parkrun a go? Here's everything you need to know for your first time.

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Advice

Stretches for gym enthusiasts

Relax your muscles after workouts by following physiotherapist Charissa Fermelis' list of stretches.

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Advice

Stretches for the inflexible

Find a more gentle approach to stretching and develop a habit that will benefit you in the long term.

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Advice

Stretches for runners

These are the best stretches for your back, hips and legs after a tiring run.

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Advice

Stretches for office workers

These are the best stretches for office workers, designed to relieve stress from idleness.

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Advice

Wide Leg Squat

Physiotherapist Charissa Fermelis shows you a stretch for your hips, legs and back.

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Advice

Downward Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings and calves.

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Advice

Kneeling Hamstring Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your legs and back.

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Guides

Up-facing dog

Physiotherapist Charissa Fermelis shows you a stretch for your abs and back.

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Advice

Squatting Internal Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your hips and back.

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Advice

Candle Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your neck and shoulders.

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Advice

Sky Squat Reach

Physiotherapist Charissa Fermelis shows you a stretch for your hips and back.

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Advice

Camel Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your chest, abs, neck, hips and thighs.

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Lifestyle

Side Lunge

Physiotherapist Charissa Fermelis shows you a stretch for your hips and legs.

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Advice

C-curve

Physiotherapist Charissa Fermelis shows you a stretch for your neck, upper back and ribs.

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Advice

Piriformis Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips.

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Advice

Butterfly Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your inner thighs, knees and groin.

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Lifestyle

Pendulum Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings and inner thighs.

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Advice

Bridge

Physiotherapist Charissa Fermelis shows you a stretch for your neck, shoulders, hips and thighs.

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Advice

Lying Hip Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your hips, lower back, waist and legs.

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Advice

Backbend

Physiotherapist Charissa Fermelis shows you a stretch for your chest, back, abs and hips.

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Advice

Extended Side Angle

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

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Advice

Backward Roll

Physiotherapist Charissa Fermelis demonstrates a stretch for your arms, shoulders and back.

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Advice

Revolved Crescent Lunge

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

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Advice

90/90 Hip Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips and lower back.

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Advice

Half Pancake Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips, groin and legs.

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Advice

Neck stretch

Physiotherapist Charissa Fermelis shows you a stretch for the neck and shoulders.

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Advice

Wide-Angle Seated Forward Bend (Pancake stretch)

Physiotherapist Charissa Fermelis shows you a stretch for your hips, groin and legs.

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Lifestyle

Forward Fold with a Twist

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

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Advice

Wide-Legged Forward Bend

Physiotherapist Charissa Fermelis shows you a stretch for your back, hips and legs.

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Advice

Thoracic Extension

Physiotherapist Charissa Fermelis shows you a stretch for your arms, shoulders and back.

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Advice

Child’s Pose

Physiotherapist Charissa Fermelis shows you a stretch for your hips, back, shoulders, knee and groin.

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Advice

Thoracic Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your chest, back and shoulders.

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Advice

Three-Legged Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings, adductors and calves.

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Lifestyle

How many serves of each food group do you need?

Get a healthy balance of nutrients each day to feel bright, energised and nourished

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Guides

How many kilojoules should you eat each day?

Confused by kilojoules? Use our calculator to work out your daily budget and manage your weight.

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Guides

How much of each nutrient do you need?

Create a healthy diet by working out your daily requirements of each essential vitamin and nutrient

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Guides

What is your maximum heart rate?

Your max heart rate helps you determine your target zones during exercise. Here’s how to find it.

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Guides

How many kilojoules does your workout burn?

Find out how many kilojoules you can expect to burn through different physical activities.

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Guides

How much water do you need each day?

We all know hydration is important - but how much should you drink for a fully functioning body?

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Guides

What is Waist Hip Ratio?

How comparing two measurements can help you assess the related health risks of where you store fat.

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Guides

What is Body Mass Index?

Use our BMI calculator to get a snapshot of how healthy your weight is in relation to your height.

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Lifestyle

6 things you need to know about bowel cancer

This Bowel Cancer Awareness month, we round up the facts you need to know.

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Guides

How to cut back on sugar

Replace those sweet treats with more energy, better sleep and a slimmer waistline

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In Brief

What are the signs of a stroke?

A stroke is always a medical emergency - take a moment to make sure you can recognise the signs.

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Advice

Advanced running guides

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

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Advice

Intermediate running guides

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

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Advice

Beginner running guides

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

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Guides

Your relaxation toolkit

Stay calm and refreshed throughout the workday with this step-by-step guide to wellbeing

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Advice

12 km advanced running guide

This training guide will get you improving your 12km time in 8 weeks.

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Advice

12 km beginner running guide

This training guide will get you running 12km in 8 weeks, one step at a time.

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Advice

4 km advanced running guide

This training guide will get you improving your 4km time in 8 weeks.

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Advice

4 km intermediate running guide

This training guide will get you improving your 4km time in 8 weeks.

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Advice

4 km beginner running guide

This training guide will get you running 4km in 8 weeks, one step at a time.

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Advice

Marathon 12-week advanced running guide

This training guide will get you improving your marathon time in 12 weeks.

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Advice

Marathon 12-week intermediate running guide

This training guide will get you running a marathon in 12 weeks, one step at a time.

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Advice

Marathon 12-week beginner running guide

This training guide will get you running a marathon in 12 weeks, one step at a time.

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Advice

12 km intermediate running guide

This training guide will get you improving your 12 km time in 8 weeks.

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Advice

10km intermediate running guide

An 8-week training guide for people looking to improve their 10km time.

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Advice

5 km beginner running guide

Calling all triathlon junkies! The ultimate multi-sports expo is coming to Sydney in September 2017.

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Advice

Marathon advanced running guide

This training guide will get you improving your marathon time in 18 weeks.

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Advice

Half marathon advanced running guide

This training guide will get you improving your half marathon time in 12 weeks.

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Advice

10 km advanced running guide

This training guide will get you improving your 10 km time in 8 weeks.

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Advice

5 km advanced running guide

This training guide will get you improving your 5 km time in 8 weeks.

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Advice

Marathon intermediate running guide

This training guide will get you running a marathon in 18 weeks, one step at a time.

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Advice

Half marathon intermediate running guide

This training guide will get you running a half marathon in 12 weeks, one step at a time.

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Advice

5 km intermediate running guide

This training guide will get you improving your 5 km time, in 8 weeks.

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Advice

Marathon beginner running guide

This training guide will get you running a marathon in 18 weeks, one step at a time.

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Advice

Half marathon beginner running guide

This training guide will get you running a half marathon in 12 weeks, one step at a time.

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Advice

10 km beginner running guide

This training guide will get you running 10 km in 8 weeks, one step at a time.

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Guides

Portion sizes explained

How much should we eat of each type of food? Here’s how to put together a healthy, balanced meal.

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Guides

Nutrition facts – a healthy diet

We try to demystify the confusion surrounding nutrition and make suggestions for a healthy diet.

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Guides

4 health numbers you should know

Key health metrics speak volumes about our health and potential for future risk.

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Community

How to choose a tennis racquet

Finding the perfect racquet for your style, taste and goals.

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Guides

How to prep for a long haul flight

Look after your inflight health during our busiest travel time.

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Guides

What is the Paleo Diet

The ins and outs of the caveman way of eating.

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Guides

The power of positive thinking

How positive self-talk can improve your sports performance.

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Guides

6 ways to sleep better tonight

Get a good night’s rest with these tips.

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Guides

Sleep more, play better

How sleeping can improve your sports and exercise performance.

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Guides

4 ways to improve your reaction times

Think quick, act fast. Here's how to give your response times a boost.

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Guides

How to make a banana smoothie

Make your life a little brighter with this banana smoothie.

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Guides

How to make bircher muesli

This bircher muesli is the best reason to get out of bed. Whip it up the night before in minutes.

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Guides

How-to make nori rolls with veggies

Bring some Japanese flair to the kitchen with these vegetable nori rolls, packed full of flavour.

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Guides

How-to make a black rice and kale salad

This is one salad that’s anything but boring!

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