Wellness looks different for everyone. For some, it's a swim, a stretch or a sauna. For others, it's strength training, group exercise or time to slow down.

With so many wellness messages around, it can be hard to know what to focus on, particularly when motivation dips and routines start to feel repetitive over winter.

If you're looking to change things up, small adjustments can make a big difference. Whether it's trying a new class, using a different facility, or adding something extra to your week, a simple switch can help boost motivation - with plenty of options available across our aquatic and fitness centres.

Hydrotherapy pools

Hydrotherapy pools are available at Ian Thorpe Aquatic Centre, Gunyama Park Aquatic & Recreation Centre and Cook + Phillip Park Pool. Heated to around 34°C, they offer a warm, supportive environment for movement and exercise.

Key benefits include:

Hydrotherapy is suitable for many ages and abilities and is an excellent option during winter.

Sauna and Steam Room

Using heat therapy before or after exercise, or simply to unwind, can support recovery, relaxation and overall health. At Ian Thorpe Aquatic Centre, our sauna and steam room are available daily.

Sauna

Saunas use dry heat, usually between 70 to 100°C, and have long been used to support relaxation and recovery. The benefits of regular sauna use include:

If you're new to saunas, start with short sessions of five to ten minutes and build up gradually.

Steam room

Steam rooms use moist heat and high humidity at lower temperatures, making them easier for some people to tolerate. Additional benefits include:

Steam rooms are especially helpful after your workout or swim!

Aqua classes

Across our gyms and heated pools we offer a variety of aqua classes and it's another great way to add variety in your wellness routine. Aqua exercise combines water resistance with low-impact movement, making it effective and joint-friendly.

Warm Aqua

Held in heated pools, these classes focus on strength, flexibility and cardiovascular fitness in a supportive environment.

Available at Ian Thorpe Aquatic Centre and Gunyama Park Aquatic & Recreation Centre.

Shallow Aqua

A full‑body workout using water resistance to build strength and fitness. Classes vary in style and intensity and suit all fitness levels.

Available at all our centres.

Deep Aqua

A more advanced, zero-impact workout performed in deep water using buoyancy belts. Benefits include high cardiovascular and strength benefits, improved core strength and balance and reduced joint stress.

Available at Cook + Phillip Park Pool, Ian Thorpe Aquatic Centre, Gunyama Park and Prince Alfred Park Pool.

Exercise Physiology and Personal Training

Accredited Exercise Physiologists (AEPs) are available at Cook + Phillip Park Pool, Gunyama Park and Ian Thorpe Aquatic Centre. They provide tailored, evidence‑based exercise programs to support health, recovery and wellbeing. If you’re looking for extra support to improve your movement, recover from swimming or exercise, or manage an existing condition, working with an AEP can be a valuable addition to your routine.

Our Exercise Physiologists can help you with:

If you're looking for extra motivation to keep up your exercise routine - no matter the season, even through the colder months - working with one of our personal trainers can help you stay on track or get started. We offer 30 or 60-minute personal training sessions. Our trainers can help you to:

Our personal trainers are available at Cook + Phillip Park Pool, Gunyama Park, Ian Thorpe Aquatic Centre and Victoria Park Pool.

Whether it’s swimming, stretching or taking time to recover, choosing what works for you is what matters most. Keeping a simple, consistent routine through winter can help you feel better now and into the warmer months.