My healthy habits: AFL star Isaac Heeney on the wellness non-negotiables that get him through the season

Kicking goals on and off the field

Here’s how the legendary Swans player keeps his body – and mind – in fighting fit shape during the footy season.

With the 2025 footy season in full swing, our eyes have been glued to every mark, kick and goal as the teams battle it out to climb the ladder and earn a spot in this year’s Grand Final. 

With more than 200 games under his belt for his home team, the Sydney Swans, celebrated AFL player Isaac Heeney knows the pressure of playing at an elite level all too well. 

Here’s how the legendary Swans player keeps his body – and mind – in fighting fit shape during the footy season.

First thing you do when you wake up? 

The first thing I do in the mornings is not touch my phone, I get straight out of bed, no matter how I’m feeling and drink a glass of water. This allows me to be hydrated and sharp for my day. 

Last thing you do before you go to sleep? 

Before going to sleep, I go for a post-dinner stroll with my partner and puppy, and when it’s daylight savings, I like to jump in the ocean before heading home for a shower and finishing the day with at least a glass of fluid, preferably filtered water with or without Hydralyte. I try not to eat or drink anything within an hour to two hours before bed so my body can focus purely on rest and recovery.

Heeney is a fan of a post-dinner stroll with his partner and puppy. Image: Instagram/@isaacheeney

Talk us through your supplement intake – do you take any collagen, green powders, wellness elixirs, etc? 

I like to try not to take supplements and rather eat right to get everything I need. However, throughout the season and preseason, when the body may need extra, I take collagen, magnesium tablets and creatine. I also recently joined Philips as a supporter of their water filtration systems after learning about contaminants in water and how this can affect our health. This has made me really conscious about the decisions I make every day to optimise my own wellness.

What is your weeknight dinner philosophy – what does a regular meal look like? 

For an in-season weeknight dinner, I cover as many food groups as I can. I’m massive on high protein post big sessions coupled with vegetables. I have a sweet tooth, so my partner and I do love a chocolate or ice cream post-dinner. Balance, we call it! 

What health/body treatments are regular for you and why? 

Massage and stretching are two big treatment methods, as well as an ice bath, especially on those off days when you aren’t pushing your body to the limit.

Hydration is one of Heeney's wellness pillars. Image: Supplied

What's your approach to more alternative forms of beauty and wellness practices? 

A wellness practice I use is earthing. For me, it’s walking barefoot and getting sun on the skin.

What do you do to help your body recover after a workout/hectic week?

I go by movement in medicine. For me, this is done by taking my pup for a walk, stopping somewhere, having a stretch and then finishing with some saltwater therapy even when the ocean isn’t looking inviting. I also take an ice bath most days, as well as a foam roller.

Talk us through your fitness approach – do you listen to your body/mix it up every week/ follow a plan? 

We have a strict schedule that we follow, but as we have some of the best strength and conditioning coaches as well as physios and doctors, they help adjust the program to certain individuals' needs. They are the experts, so it’s best to listen (even though they may fight me on the listening part). 

Heeney follows a strict fitness regime during the AFL season. Image: Instagram/@isaacheeney

Do you regularly listen to/like any podcasts? If so, which ones? 

I’m not a big podcast person, but Huberman is a guru.

What's your trick to making it through the 3pm slump? 

I don’t often get this slump, but when I do, it’s making sure I stay hydrated. Also, it’s ok to take a few minutes to reset, whether that’s a walk or meditation or whatever you need to get going again. 

An average Sunday night looks like... 

Average Sunday night looks like time for my partner and I with a nice home-cooked meal and either a walk/swim/bike ride, and a movie/TV show. Feet up before the week kicks off again.

Originally published as My healthy habits: AFL star Isaac Heeney on the wellness non-negotiables that get him through the season