Walking - safety and environmental issues

Walking is a low-impact activity that offers many health benefits. It is good for your heart, joints, muscles and bones. It is free, requires no training or special equipment, and is generally a safe way to exercise.

However, there are safety and environmental issues to consider, especially if you choose to walk in parks or reserves with difficult terrain or long trails.

General safety suggestions#

To reduce the risk of injury while walking:

• Wear appropriate footwear to reduce the risk of blisters or shin splints.
• Drink plenty of fluids before, during and after your walk.
• Wear sunglasses, sunscreen, a long-sleeved shirt and a hat to avoid sunburn.
• Choose a route that is appropriate for your age and fitness level.
• Warm up and cool down with a slow, gentle pace to ease in and out of your exercise session.

See your doctor for a medical check-up before starting any new fitness program, particularly if you are over 40, are overweight, or haven’t exercised in a long time.

Don’t overexert yourself#

You don’t have to push yourself to breathlessness to enjoy the health benefits of walking. Instead, walk briskly enough that you can still carry on a conversation.

As your cardiovascular fitness improves, you can increase the intensity by walking faster or choosing hillier terrain. You can also give your upper body more of a workout by carrying hand weights.

Bushwalking safety suggestions#

You may increase your risk of injury (such as shin splints or hypothermia) if you underestimate the demands of a particular walk. Suggestions include:

• Check with your local parks authority about which parks and reserves are appropriate for your age and fitness level.
• For children, around 1 km per year of age is a good rule of thumb. For example, a four-year-old can usually walk up to 4 km, with plenty of rest breaks.
• Always tell someone your estimated time of return, so they can raise the alarm if you don’t turn up.
• It is best to have at least three companions while bushwalking.
• Make sure you have maps of the area, take note of all signage, and stay on the path.
• Check the weather forecast and take appropriate safety measures, such as packing the right clothing and carrying enough food and drink.
• Look out for hazards in alpine or coastal areas, such as cliff edges or large waves.

Environmental considerations#

While walking through parks and reserves, keep environmental damage to a minimum:

• Stick to the paths. Wandering off them damages vegetation, causes erosion and increases your chances of getting lost.
• Respect all native wildlife.
• Don’t litter – take all rubbish home with you.
• If you plan to walk your dog in a park, check first to see whether dogs are permitted. Many national and regional parks and conservation reserves have dog restrictions.
• Most parks forbid domestic animals, firearms and chainsaws. A permit is usually required to remove rocks or plants from any park.

When it comes to fires:

• Always use a constructed fireplace, and note that fires are not permitted in some parks.
• No fires at all may be lit on days of total fire ban.
• Gas or fuel stoves have less environmental impact and are preferred.

For more information about campfires and which parks and reserves suit your fitness level, contact your local parks authority or relevant environment agency.

Where to get help#