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AIA Vitality is the science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.
Find your further when it comes to exercise and fitness.
Sign up to receive a monthly email with links to all our latest articles on health and wellness information for a healthier, happier and longer life.
If you've ever hit the sauna post-workout or reached for a bag of frozen peas on an injury, you've given hot and cold therapies a go. But which one suits your needs best?
14 July 2022 | 4 min read
READ MORE >
Despite what we may see and hear in the media, wellness doesn’t have to be expensive, time-consuming or directly linked to the shape and size of our bodies. In fact, wellness can look and mean different things to everybody.
28 June 2022 | 3 min read
Physical exercise can have a profound impact on our mental state. For Laura Henshaw, discovering this was an important step in a journey to a happier life.
13 May 2022 | 4 min read
A healthy lifestyle doesn’t have to be a question of all or nothing. If you can take small, consistent steps to improve your wellbeing, then you’re on the right track. It’s the All or Something approach, championed by Ash Barty and Steph Gilmore, and it’s all about building healthy, realistic habits.
23 March 2022 | 4 min read
We all know music pairs perfectly with exercise, but did you know aural input can actually boost your athletic performance? Here’s how.
17 March 2022 | 3 min read
Gardening provides more than just beautiful flowers and greenery – the ancient practice also works wonders for your physical, mental and social health. Plus, having a green thumb at home can also net you a bounty of healthy, sustainable food.
8 February 2022 | 3 min read
As part of the Collingwood AFLW and netball teams and as a member of Australia’s national netball squad, Ash Brazill’s career is something to be envied. On top of this, she’s also a loving mother and partner. Here’s how she makes it all work.
25 January 2022 | 5 min read
Running may seem straightforward, but simple mistakes that can lead to injury (and time off the pavement). Thankfully, most of these are avoidable – as AIA Vitality Ambassador (and certified ultrarunner) Sam Gash explains.
13 January 2022 | 4 min read
Bushwalking – one of Australia’s most treasured outdoor activities – benefits both your physical and mental health. Plus, it’s a great way to spend time in nature.
09 December 2021 | 4 min read
Discover some of Australia’s best walking spots that are perfect for the time-restricted urban dweller.
03 December 2021 | 4 min read
Keen to reach new heights in your sporting life? From building core strength to enhancing mental fortitude, here are four reasons rock climbing might be just the activity you’re looking for.
28 October 2021 | 4 min read
At some point in your life, you’re likely to experience a fitness rut. AIA Vitality Ambassador Michael Abdallah explains how to reignite your motivation and smash your exercise goals.
27 October 2021 | 5 min read
Picking up a new sport later in life may seem intimidating, but the reality is it’s easier than you think. Tottenham Hotspur Football Club’s Senior International Football Development Manager Anton Blackwood explains why.
22 October 2021 | 5 min read
The older we get, the more daunting the idea of exercise – or returning to training after an extended break – can become. But it’s more important than ever. We chat with a Virgin Active personal trainer to discover why.
07 September 2021 | 5 min read
Aidan Corr is no stranger to injury. The 27-year-old North Melbourne player has had both shoulders reconstructed, damaged a ligament in his ankle, cracked his sternum and dealt with osteitis pubis.
29 July 2021 | 5 min read
My introduction to endurance sports came via a story of two Australian brothers who ran across the Saharan Desert. I was at university, and my friend’s mother had helped them publish a book documenting their adventure.
28 June 2021 | 5 min read
Running is a great way to keep fit, but it can feel like a marathon effort when you’re starting from scratch. Here’s how to start the habit – and stick to it.
19 May 2021 | 5 min read
With the Mother’s Day Classic Local about to kick off for 2021, Paralympian and AIA Vitality Ambassador Kate Naess, talks about why the event has special meaning to her.
6 May 2021 | 5 min read
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Gearing up for Run the Tan this April? Proudly sponsored by AIA Vitality, Run the Tan is a great way for beginners and pro runners alike to get into the spirit of a community run.
15 April 2021 | 5 min read
Finding the motivation to go for a run is easy when the sun is shining, but what about when it’s cold and rainy, and you’re low on motivation? Laura Henshaw shares her favourite ways for staying active during the colder months.
07 April 2021 | 5 min read
From boosting brainpower to reducing the risk of cancer and cardiovascular disease, it turns out that strength training may do more for us than any other type of workout.
09 February 2021 | 4 min read
Looking to move more this year? AIA Vitality Ambassador Laura Henshaw has some practical advice for creating a fitness regime you’ll actually stick to (and enjoy!).
27 January 2021 | 5 min read
With summer here and Australia's state borders open again, there's never been a better time to work up a sweat in the great outdoors. Here are a few of our favourite spots for active Aussie getaways.
18 December 2020 | 6 min read
Did you know that just two minutes of interval training has the same effect on your body as 30 minutes of regular exercise? That’s not a typo. Here’s how it works.
28 November 2020 | 5 min read
Looking to improve your physical and mental health? Add a yoga class to your fitness routine and feel the mind/body benefits.
29 September 2020 | 5 min read
When it comes to keeping fit, some people swear by a full day of continuous movement, while others reckon 20 minutes of maximum effort will do the trick. But what’s more effective? Here’s what Chris Judd has to say on the matter.
2 September 2020 | 5 min read
AIA Australia partners up with two of Australia’s premiere sporting teams to help promote healthier, longer, better lives.
17 July 2020 | 3.5 min read
READ MORE >
Looking to find some balance in these trying times? Look no further than AIA Ambassador Sarah Piotrowski’s brand new Yoga Flow series.
29 April 2020 | 10 min watch
This week's Keep It Cleaner strength session with AIA Vitality Ambassador Laura Henshaw will have you dropping it low with some killer split lunges.
28 April 2020 | 20 min watch
Looking for creative ways to get the kids moving at home? AIA Vitality Ambassador Bec Judd’s pint-sized Olympic obstacle course should do the trick…
22 April 2020 | 6 min watch
Looking for a HIIT workout to get your blood pumping at home? AIA Ambassador Laura Henshaw has you covered.
14 April 2020 | 15 min watch
Looking for some work-from-home workout inspiration? Look no further than AIA Ambassador Chris Judd’s virtual recess series.
9 April 2020 | 20 min watch
In these uncertain times, finding time to keep fit can be a challenge. Thankfully, AIA Vitality Ambassador Bec Judd has developed an awesome no-equipment workout that the whole family can enjoy at home. Challenge accepted!
06 April 2020 | 20 min watch
Get to know one of New Zealand’s greatest ever athletes and one of the all-time best female shot putters in the world, Dame Valerie Adams.
14 March 2020 | 0.5 min watch
We put together a panel of experts to answer your most commonly searched for questions about sleep.
13 March 2020 | 6 min read
You asked, we answered.
4 February 2020 | 3 min read
See how our ambassadors fared against the tennis pro.
31 January 2020 | 1.51 min watch
Picking the right runners can be tricky. Discover how to find the perfect pair with these tips.
7 January 2020 | 3.5 min read
READ MORE >
Chris Judd talks us through setting realistic (and manageable) exercise goals and shares his tips for hitting reset when you veer off track.
2 January 2020 | 4 min read
It can be tough to exercise when you’re away from home. But it’s not impossible. Chris Judd shares tips from his time on the road.
16 December 2019 | 3.5 min read
READ MORE >
Discover some of Australia’s best walking spots that are perfect for the time-restricted urban dweller.
22 November 2019 | 5 min read
Looking for a new challenge? Here are four reasons rock climbing might be right for you.
21 November 2019 | 4 min read
Motivation might get you out the door, but it’s discipline that keeps you moving day after day. Chris Judd shares his tips for pushing through slumps to realise dreams.
21 October 2019 | 4 min read
You asked, we answered.
4 October 2019 | 1 min read
Martial arts are a great way to get some physical and mental exercise while practising self-discipline. But with so many to choose from, which fighting style offers the best workout?
26 September 2019 | 3 min read
Pressing ‘mute’ on social media and valuing your accomplishments can go a long way to feeling good about yourself, writes Laura Henshaw.
10 September 2019 | 5 min read
It's important to recognise when your body is telling you to take a break.
23 August 2019 | 5 min read
As a father, it’s natural to want your children to succeed at sport – but how do you strike a balance between being encouraging and being overbearing? After all, no one wants to be the dad on the sideline who’s screaming at the referee.
6 August 2019 | 3 min read
Join the AIA Vitality team alongside Sylvia Jeffreys, Laura Henshaw, Marika Day and Shane Crawford at this year’s City2Surf fun run.
23 July 2019 | 4 min read
15 July 2019 | 4 min read
Run alongside Sylvia Jeffreys, Laura Henshaw, Marika Day and Shane Crawford at this year's City2Surf.
12 July 2019 | 2 min read
Watch AIA Vitality ambassador Chris Judd take a trip to Korea for a lesson in the martial arts discipline, courtesy of a grandmaster.
11 July 2019 | 2.36 min watch
Training is about a lot more than just the physical effort that you put in. In this piece, Chris Judd shares five tips that he picked up during his time on the field.
2 July 2019 | 4 min read
According to Chris Judd, when it comes to exercising as a family, you actually can please everybody. Here’s how he does it.
26 June 2019 | 3 min read
We all have fitness goals that could use a little improvement. Here, Chris Judd shares his experience working on athletic weakness – and provides some guidance for moving out of your comfort zone.
20 June 2019 | 4.5 min read
Welcome on board to the newest members of the AIA Family.
4 June 2019 | 0.5 min watch
See how the AIA Vitality family fared at the prestigious race.
4 June 2019 | 1 min watch
See how the festivities unfolded at this year’s Mother’s Day Classic.
3 June 2019 | 1 min watch
Forget sporting legends and Instagram fitspo. Chris Judd says inspiration for a healthier life is far closer to home than you think.
28 May 2019 | 3 min read
The benefits of Pilates are compelling, and many athletes – including Chris Judd – swear by it. Here’s why you should be spending some time on the mat.
22 May 2019 | 4 min read
The two football superstars have a candid conversation about visualisation, Pilates, and learning opportunities.
15 May 2019 | 3 min watch
The soccer superstar and Keep It Cleaner co-founder have a candid conversation about family life, home cooking, and finding down time.
9 May 2019 | 0.2 min watch
The Mother’s Day Classic raises funds for breast cancer research and makes Mother’s Day mean more.
3 May 2019 | 2.5 min read
You asked, we answered
2 May 2019 | 1.2 min read
The rowing machine is the perfect complement to almost any workout routine. Here, a personal trainer explains how to get the most out of it – depending on your goals.
30 April 2019 | 3.25 min read
Chris Judd and a personal trainer explore some enduring fitness beliefs, and the results might surprise you.
17 April 2019 | 6 min read
Exercise can be a personal pursuit, but there's a myriad of positive benefits that come from being part of a team and they’re not just limited to health. Chris Judd reflects on the role that teammates can play in your fitness journey.
12 March 2019 | 3 min read
When we talk about staying fit, we often think of exercise at the gym or on the field. But what about the activities that can actually improve your workout and help your recovery? Chris Judd runs through some of his favourite ways to complement his training.
20 February 2019 | 4 min read
David Beckham knows a lot about staying active and healthy. From dealing with pressure, to being a role model, to balancing your diet – the AIA Global Ambassador shares his insights into the most important life lessons he’s learnt along his journey.
21 January 2019 | 4 min read
Your post-holiday health regime is about much more than New Year’s resolutions. Chris Judd has the advice to get you up and running for 2019.
14 January 2019 | 3 min read
It seems that the older you get, the more your joints start to ache. Is this an unfortunate part of ageing? Or are there strategies that will keep us feeling flexible and limber? Chris Judd and a physiotherapist certainly think so.
8 January 2019 | 3.5 min read
The holidays come with a unique set of challenges to getting enough movement into your days. Whether you’re travelling or taking a break at home, it can be tempting to let your routine fall by the wayside. Chris Judd has some pointers to help you keep active over the break.
27 December 2018 | 3 min read
Sun is out? Run it out. Chris Judd offers his expert tips on making the most of your summer exercise, plus the bad health habits you should avoid at all costs.
5 December 2018 | 3 min read
Chris Judd explains how you can do your bit and achieve your fitness goals at the same time.
4 December 2018 | 3.5 min read
Are you an exercise early bird, or a gym night owl? Chris Judd explores the ideal time for working out.
3 December 2018 | 4 min read
Suffering an injury can be a setback to your exercise goals, but your rehab is entirely in your hands. Chris Judd shares his tips for mental and physical recovery.
14 November 2018 | 3 min read
GPs, the media and the government all talk to the risk of diabetes. But what exactly causes it? What are the symptoms and long-term effects? And, most importantly, can you lower your risk of developing it? We help to shed some light on this complicated heath issue.
24 October 2018 | 3.5 min read
Going to the gym is great, but how can you work more movement into your day-to-day life? Chris Judd shares his top tips.
16 October 2018 | 4.5 min read
For Laura Henshaw, finding the motivation for exercise and healthy living has been an evolving process. As her priorities have shifted, so too have the reasons that drive her to stay fit.
11 October 2018 | 3 min read
The changing seasons and longer days mean it’s time to shake off the cold coat of winter and jumpstart some healthy habits.
20 September 2018 | 3 min read
Everyone knows the pitfalls of screens, but can we make technology a healthy friend rather than an unhealthy foe? Chris Judd reflects on how we can integrate technology into our lives in a way that leads to more movement, not less.
18 September 2018 | 3 min read
From the field to family life, Chris reveals how his ‘why’ has evolved throughout the course of his career and beyond.
14 September 2018 | 2 min read
Chris Judd reflects on how a healthy sense of competition encourages growth – as long as you don’t get carried away.
3 September 2018 | 2.2 min read
You already know AIA Australia. But what exactly is AIA Vitality, and how can it help you improve your health and wellbeing?
16 August 2018 | 2 min read
An insight to the state of Australia’s health.
6 August 2018 | 2 min read
When his time on the field was drawing to a close, Chris Judd took a few key steps to ensure a smooth transition into life after football.
27 July 2018 | 4 min read
Want to create meaningful, long-term exercise habits? Chris Judd has some advice on how to make your workouts work for you (with a little help from his friends).
10 July 2018 | 3 min read
Start seeing your health as an asset and invest accordingly. Here are five ways to get started.
12 June 2018 | 3.25 min read
Making smart investments isn’t just about sacrificing today for a secure future. Invest in your health now and enjoy the benefits immediately, says Chris Judd.
8 June 2018 | 3 min read
How do you lose belly fat fast? What is HIIT? Why are people obsessed with the Pioppi diet? Anytime Fitness' Kate Allott answers last year's most Googled fitness questions.
16 April 2018 | 5 min read
You've survived another hot Australian summer, but how did your skin fare? Follow our step-by-step guide to spotting signs of change.
9 March 2018 | 3 min read
When the workout gets tough and you want to give in, how can you push on through? Chris Judd has some tricks up his sleeve.
21 February 2018 | 4 min read
Don't let temporary discomfort or your ego stop you from being fit and healthy.
19 February 2018 | 4 min read
No pain, no gain, they say. But how do you tell the difference between 'enough' and 'too much'? Chris Judd explains.
14 February 2018 | 5 min read
When it comes to exercise, many of us see discomfort as something to be avoided. But according to Chris Judd, it's actually a sign we're on the right track.
9 February 2018 | 2.5 min read
Walking in nature is great for our bodies and minds, so here’s some inspiration to get going.
15 December 2017 | 3 min read
11 December 2017 | 1 min read
Skin specialist Felicity West shares an action plan for the warmer months.
8 December 2017 | 4 min read
Juddy has a go at Australia’s hottest underground sport.
5 December 2017 | 2 min watch
We put our Move Well ambassador through his paces in the boxing ring.
27 November 2017 | 1 min watch
What happens when you put a pair of ballet slippers on an ex-AFL superstar?
20 November 2017 | 1 min watch
Just getting out there to breathe the air will do you a world of good.
14 November 2017 | 2.5 min read
8 November 2017 | 4 min read
Sport can teach kids new skills and important life lessons, says Chris Judd. Here’s how to make the most of those sporting moments.
18 October 2017 | 2 min read
For starters, it can save you thousands of dollars.
16 October 2017 | 6 min read
But it’s not about failing either, says Chris Judd.
13 October 2017 | 3 min read
We may be forgetting the benefits of unstructured, unscheduled downtime for our kids, says Chris Judd.
9 October 2017 | 4 min read
Maintaining a workout routine as a parent is a challenge, but the long-term benefits outweigh the short-term difficulty.
2 October 2017 | 3 min read
15 September 2017 | 1 min read
There’s a lot of emphasis on the right way to exercise, so why don’t we talk about the right way to recover?
6 September 2017 | 4 min read
We’re in the middle of Australia’s worst flu season in 15 years. Here’s how to deal with it.
29 August 2017 | 5 min read
Let’s take a trip through history and see which nostalgic fitness trend best sums you up.
28 August 2017 | 3 min read
11 August 2017 | 2 min read
4 August 2017 | 3 min read
28 July 2017 | 1 min read
When it comes to revamping your exercise regime, the choice can be mind boggling. How do you choose the best fitness journey for you?
12 July 2017 | 3 min read
We spend a almost third of our lives doing something we hardly understand.
4 July 2017 | 3 min read
Thanks to our endorphins, we usually experience a post-workhout high. But what effect does exercising have on the remainder of our day?
19 June 2017 | 3 min read
14 June 2017 | 2 min watch
Chris Judd explores ways we can push through to find a resolve we didn’t know existed.
5 June 2017 | 4 min read
When you suffer an injury as a result of exercise and overuse, the remedy may not be the first thing that comes to mind, says Chris Judd.
1 June 2017 | 4 min read
The power of music goes beyond a good dance. Inject some of these power tunes into your workout and you’ll be reaping the benefits in no time.
30 May 2017 | 5 min read
The early bird catches the worm – or so the saying goes. But if you’re not a morning person, how can you become one?
30 May 2017 | 2 min read
It always helps to have a roadmap. But when do goals stop being helpful and start to hinder? Chris Judd shares his insights for mapping out a clear path to success.
30 May 2017 | 4 min read
With a little knowledge and the right exercise tips, you can have your cake and eat it too.
30 May 2017 | 1 min read
We know exercise is good for us, so why do we sometimes resist it? We explore the idea of mental training, and how it can take us the extra mile.
30 May 2017 | 3 min read
30 May 2017 | 9 min watch
Can’t decide which exercise is right? Your body knows.
You’ve probably done Pilates. You may have even given boxing a go. But what about piloxing? It’s time to take your exercise routine to the next level.
Our AIA Vitality Content Hub contributing editor this month is AFL star and sporting legend Chris Judd. He kicks off his series with a call to (just a small) action.
After football, Chris Judd turned to cycling. Here he looks at what the sport’s given him, and how it feels to be the new kid on the block again.
Give up on those workouts that promise sculpted abs, says Chris Judd. Instead, focus on your personal goal and watch as your body strengthens and adapts.
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