Walking for good health

Walking is a great way to improve or maintain your overall health. Just 30 minutes a day can boost cardiovascular fitness, strengthen bones, reduce excess body fat, and build muscle power and endurance. Unlike some other forms of exercise, walking is free and does not require any special equipment or training.

Physical activity does not have to be vigorous or last a long time to improve your health. Walking is low impact, needs little equipment, can be done at any time of day and can be performed at your own pace. You can walk without worrying about the risks linked to more vigorous forms of exercise, which makes it a good choice if you are new to exercise or have not been active for a while.

When you walk you carry your own body weight. This is known as weight-bearing exercise.

Health benefits of walking#

Regular walking can lower your risk of conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. It is also a good activity for people who are overweight or older. Some of the benefits include:

• improved cardiovascular and pulmonary (heart and lung) fitness
• reduced risk of heart disease and stroke
• better management of conditions such as high blood pressure, high cholesterol, joint and muscular pain or stiffness, and diabetes
• stronger bones and improved balance
• increased muscle strength and endurance
• reduced body fat

Walk for 30 minutes a day#

To gain the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week.

“Brisk” means you can still talk but not sing, and you may be puffing slightly. Moderate activity such as walking poses little health risk, but if you have a medical condition, check with your doctor before starting any new exercise program.

If 30 minutes at once is too difficult, do regular short bouts of about 10 minutes three times a day and gradually build up to longer sessions. If your goal is to lose weight, you will need to be active for longer than 30 minutes each day. Build up to this by starting with smaller bouts of activity through the day and increasing them as your fitness improves. Physical activity built into your daily routine is one of the most effective ways to help with weight loss and to keep the weight off once it is lost.

Build walking into your routine#

Some ways to fit more walking into your day include:

• take the stairs instead of the lift, at least part of the way
• get off public transport one stop earlier and walk the rest of the way
• walk rather than drive to the local shops
• walk the dog (or a neighbor’s dog)
• try to walk at the same time each day to make it a habit

You use the same amount of energy whatever time of day you walk, so do what is most convenient for you. Asking someone to walk with you can help make it a regular activity, and some people find that keeping an activity diary or log makes it easier too.

Using a pedometer#

A pedometer measures the number of steps you take. You can track your movement through the day and compare it with other days or with recommended amounts, which may motivate you to move more. A commonly recommended target is 10,000 steps or more per day.

For most people there is little difference in the energy used by walking a kilometre (about 0.6 miles) compared with running the same distance; walking simply takes longer. Plan to cover a set distance each day and monitor how long it takes. As your fitness improves, you will be able to walk further and use more energy.

A comfortable intensity#

Walking faster burns more energy per hour than walking slowly, but you do not have to push yourself until you are breathless. Pace yourself so that you can still talk. This simple rule of thumb keeps you within a safe effort level while still gaining health benefits.

Our bodies get used to activity, so keep increasing your intensity as your fitness improves. You can do this by:

• walking for longer
• walking up hills
• walking with hand weights
• gradually adding some quick walking before returning to a moderate pace
• increasing the distance you walk quickly before easing back

Warm up and cool down#

The best way to warm up is to walk slowly. Start each walk at a leisurely pace to give your muscles time to warm up, then pick up the speed. Afterwards, gently stretch your leg muscles, particularly your calves and the front and back of your thighs.

Hold each stretch for about 20 seconds. If you feel any pain, ease off. Do not bounce or jolt, as this can overstretch the muscle and cause tiny tears that lead to stiffness and tenderness. A gradual cool-down also helps prevent muscular stiffness and soft-tissue injury.

It is best to dress lightly for physical activity. Too many layers can increase sweating and raise your body temperature, making you uncomfortable or causing skin irritation.

Footwear for walking#

Make sure your shoes are comfortable and provide good heel and arch support. The wrong type of shoe or walking action can cause foot or shin pain and blisters. Take light, easy steps and let your heel touch down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.

Make walking enjoyable#

Some ways to make regular walking a pleasure include:

• joining a walking club or group
• varying where you walk so you do not tire of the same sights
• choosing different routes
• if you want to stay close to home, sticking to neighborhood streets

If you feel unsafe walking alone, find one or more friends or family members to walk with.

Walking at different times of day can keep it interesting, as the sights first thing in the morning differ from those in the afternoon or evening. You can also drive to a park or reserve, leave the car and enjoy the views on foot. Notice the sky, the people and the sounds around you.

Walking the dog#

A dog that needs regular exercise can motivate you to walk every day, and you might enjoy the companionship too. If you do not have a dog, consider offering to walk a neighbor’s dog occasionally.

For the safety of your dog and other people on foot:

• be considerate of other pedestrians
• keep your dog on its leash
• check first whether dogs are permitted in a park, as many parks and conservation reserves do not allow them; others allow dogs on a leash, and some allow dogs off the leash
• always carry equipment such as plastic bags and gloves to clean up after your dog

Walking with others#

Walking with other people can turn exercise into an enjoyable social occasion. Some ideas include:

• schedule a regular family walk, which is a great way to pass on healthy habits to children or grandchildren, spend time together and get fit at the same time
• if walking with children, make sure the route and length of the walk suit their age
• babies and toddlers often enjoy long walks in the pram; point out items of interest such as vehicles, flowers and other people
• look for self-guided nature walks set up in many parks, where younger children enjoy finding the next numbered post and older ones can learn about plants and animals

Walking clubs and associations#

Many areas have walking clubs and groups. Some cater for specific groups, such as women, dog walkers or bushwalkers, while others are a way to meet new people locally. Your local council may also run walking activities in your area, and local walking organizations can suggest interesting routes in parks and reserves.

Safety while walking#

Walking is generally a safe way to exercise, but watch out for unexpected hazards:

• see your doctor for a check-up before starting a new fitness program, particularly if you are over 40, are overweight or have not exercised in a long time
• choose walks that suit your age and fitness level
• warm up and cool down with a slow, gentle walk
• wear loose, comfortable clothing and appropriate footwear to avoid blisters and shin splints
• take waterproof clothing in case it rains
• before bushwalking, check the weather forecast and pack suitable clothing
• look out for hazards in alpine or coastal areas, such as cliff edges or large waves
• drink plenty of fluids before and after your walk, and take water with you on longer walks
• wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn

Key points#

• Walking is a great way to improve or maintain your overall health
• You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise
• To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week
• “Brisk” means you can still talk but not sing, and you may be puffing slightly
• A gradual cool-down also helps prevent muscular stiffness and injury

Where to get help#