Walking tips

Walking is an excellent form of exercise for people of all ages and abilities. If you have not walked much for some time, start gradually and build up the length and pace of your walk as your body gets used to it. The following suggestions can help you make regular walking part of your life.

General walking tips#

• Avoid walking immediately after a big meal
• Start with a 20-minute walk and increase the distance gradually
• Aim to walk at least three times a week
• Walk at a steady pace, swing your arms freely and stand as straight as you can
• Let your feet roll from the heel to the toe with each step
• Wear thick, comfortable cotton socks, and sensible, lightweight, supportive shoes
• Wear a hat and sunscreen when needed
• Drink water before and after your walk, and take water with you, especially in warm weather
• Cool down after a long or brisk walk, and do a few stretches

Walking tips for children#

Many children are living increasingly inactive lives, so building activity into daily routines is valuable. Ideas to encourage your child to enjoy regular walks include:

• If your child finds television or computer games more interesting than exercise, a pet dog may help. Caring for the animal can encourage them to take it on regular walks. Remember that dogs are not permitted in many parks and conservation reserves.
• Boost interest in the outdoors by visiting scenic areas and organising fun activities such as camping for the weekend.
• Encourage an interest in nature through books and websites, then follow up with field trips so children can discover their favourite animals or plants for themselves while enjoying the health benefits of walking.
• Schedule a regular family walk. This is a great way to pass on healthy habits and spend time together while getting fit.

When walking with children, make sure the route and the time spent walking suit their age. A rough rule of thumb is about 1 km per year of age, so a four-year-old can walk up to about 4 km, with plenty of rest breaks.

Start good habits early. Take babies and toddlers for walks in their pram, and as they get older encourage them to walk part of the way. Look for self-guided nature walks, which many parks provide. Younger children enjoy looking for the next numbered post, while older ones can learn about the local plants and animals, take photos or record what they see.

Walking tips for older people#

Regular weight-bearing exercise can improve cardiovascular fitness and bone strength, reduce excess body fat and build muscle power. Walking is an excellent choice for older people because it is low impact, free and high in health benefits. Suggestions include:

• See your doctor for a check-up before starting any new fitness program, particularly if you are overweight, have not exercised in a long time, or have a chronic medical condition. Pre-exercise screening helps identify conditions that may raise the risk of a health problem during physical activity, and helps weigh up the benefits against the risks.
• When choosing where to walk, consider access, terrain and the availability of benches to rest on.
• Consider joining a walking club suited to your needs and age group, or starting your own with friends and neighbours.

Walking tips for people with disabilities#

People with disabilities also benefit from regular exercise. Suggestions include:

• See your doctor for a check-up before starting any new fitness program.
• Find out which parks and reserves offer special access, such as wheelchair access. Many list an accessibility rating on their website.
• A companion can help someone with a disability enjoy a neighbourhood or nature walk. For example, a sighted companion can warn a vision-impaired person of upcoming obstacles. Many parks allow guide dogs, even where other pets are not permitted.

Where to get help#