500-50 Aquatic Exercise Challenge


The 500/50 Aquatic Exercise Challenge

500 online aquatic exercise sessions
50 days
50+ people


The Hydro Functional Fitness 500/50 Aquatic Exercise Challenge is open to people who live, work and exercise in the City of Melbourne and aims to support a total of 500 aquatic exercise sessions in 50 days starting in March 2021.

500/50 challenges people with arthritis, knee pain or leg weakness to try aquatic exercise.

Choose one or more of the following options by registering interest at the bottom of the page

1. Webinar
Join an online webinar on the benefits of aquatic exercise and some practical tips on how to get started.

These educational sessions will include info on the benefits of aquatic exercise and some practical tips on getting started with aquatic exercise on
Tuesday March 2nd 2021 at 7pm and
Thursday February 25th at 230pm (U3AMelboure City members only)

2. Starter Program
Receive an Aquatic Exercise Starter program with links to reading and some practical ideas to try in the pool.  
Scroll down for further details.

3. 50-day Challenge
If you're keen for a longer individualised program see if the 50-day Hydro Functional Fitness Aquatic Exercise Program delivered online using videos is right for you.
Keep reading for more info.


The Hydro Functional Fitness Starter programs and 50-day online programs are designed for people who
1. are finding exercise a bit of a challenge due to knee arthritis and pain OR
2. have arthritis and want to improve their leg strength, balance and fitness

Because the programs don't include direct supervision by a health professional on-site, it is not suitable for people who
*need assistance to get in and out of the pool or help while exercising in the water
*have complex health conditions that would benefit from greater input
*had surgery in the last 3 months or currently seeing a health professional (please speak to your treating practitioner for the best option for aquatic exercise).


There is no cost for the webinar or the Starter Program or for the first 50 people who register interest in the 50 day online challenge. These are new resources and all feedback is welcome to help improve them. You will still need to pay to access your local pool if you'd like to participate.

We will be raising money for arthritis research via Musculoskeletal Australia connected to the 500/50 Challenge but a donation is only suggested and not required. If you'd like to, you can donate to Musculoskeletal Australia by following this link.

How does the Starter Program  work?

The Starter program is for you if you want to find our more about aquatic exercise. It can be emailed out to you and includes some reading, videos and useful tips for you on
- arthritis
- benefits of aquatic exercise
- ideas for aquatic exercise to get you started

It's general information and useful if you're not sure that you have the time to commit to a program but you're interested in finding out more about aquatic exercise.

How does the 50 day online program work?

Each aquatic program is individualised to your own ability.  We will send you videos of your exercises that you can play on your smart phone or tablet… This type of program is a new concept but we will support you every step of the way.

To register your interest fill out the online form below and click on ‘register now,’  then if your health conditions are controlled we will send you further information…

When you start the 50-day program you will receive support including
* a telehealth welcome appointment with a physiotherapist to check your health status and discuss the goals of the program
*weekly emails with your specific video program links and technique tips tailored for you
*mail out of useful information

To join the program, you will need to be available (and excited!) to learn more about your knee and exercise and attend the pool at least twice a week for 50 days or about 6 weeks. A reminder that this program is not appropriate if you need help to get in and out of the pool, need assistance in the water, have a more complex condition or if you have had surgery in the last 3 months and would benefit from direct supervision.

Research shows us that 6 weeks is the minimum time in which to see improvements in your knee. Really this program is a kickstarter to being more proactive with your knee pain, leg strength and fitness.

Interested in finding out more or ready to give it a go? Register here

If you're interested in more information related to this offer, please let us know using the form below.
Expressions of interest close on Friday March 5th 2021.

Thank you! We will be in touch soon.
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Please email us at team@hydrofunctional.com if you continue to have trouble.

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