Walking every day, even for just 30 minutes, is great for your health. If you can’t walk for 30 minutes all at once, shorter walks during the day are still helpful. Walking with friends or family can also make it fun. If you’re over 40, overweight, or haven’t exercised in a long time, talk to your doctor before starting a new walking routine.
What is Walking Good For?
Walking is a simple way to stay healthy. Walking just 30 minutes a day can:
- Make your heart and lungs stronger
- Make your bones stronger
- Help lose extra body fat
- Build muscle strength
- Boost energy and endurance
It can also lower your chances of getting diseases like:
- Heart disease
- Type 2 diabetes
- Bone problems (like osteoporosis)
- Some types of cancer
Best of all? Walking is free! You don’t need any special tools or a gym membership. You can walk anywhere, anytime, and at your own pace.
Health Benefits of Walking
- Better heart and lung fitness
- Lower risk of heart attack and stroke
- Help with high blood pressure and high cholesterol
- Relief from muscle and joint pain
- Stronger bones and balance
- More energy and less body fat
How Long Should You Walk?
Try to walk for at least 30 minutes a day, most days of the week. Walk fast enough that you can still talk, but not sing. You might feel a little out of breath – that’s a good sign.
If 30 minutes is too much, start small. Walk 10 minutes, 3 times a day. Over time, you can increase your walking time.
Want to Lose Weight?
You may need to walk more than 30 minutes a day. Add walking into your daily routine – this helps you keep weight off for the long term.
Easy Ways to Walk More
- Use stairs instead of the elevator
- Get off the bus or train one stop early
- Walk to nearby shops instead of driving
- Walk your dog – or offer to walk a friend’s dog
Make Walking a Daily Habit
Try to walk at the same time each day so it becomes part of your routine. Walking with a friend or family member can help you stick with it. Some people also like to keep a walking journal to track progress.
Use a Step Counter (Pedometer)
A pedometer counts your steps. It helps you see how active you are. Aim for 10,000 steps a day to get good health benefits.
How Fast Should You Walk?
Walking and running both use energy. Running is faster, but walking is just as good if you do it long enough.
You can increase your walking intensity by:
- Walking uphill
- Carrying light hand weights
- Walking faster in short bursts
- Walking longer distances over time
Make sure you can still talk while walking – that way, you’re walking at a safe and healthy speed.
Warm Up and Cool Down
Start each walk slowly to warm up your muscles. After walking, do some gentle stretches – especially for your legs.
- Don’t bounce while stretching
- Hold each stretch for 20 seconds
- If something hurts, stop
Dress lightly so you don’t get too hot or sweaty. Stretching after walking helps prevent soreness.
Best Shoes for Walking
Choose comfortable shoes with proper support for your heels and arches. This helps avoid foot pain, blisters, and injuries.
Tips:
- Step lightly
- Let your heel touch the ground first
- Try walking on grass instead of concrete when possible
Make Walking Fun
Walking doesn’t have to be boring. Try these ideas:
- Walk in different places each time
- Bring a friend or your dog
- Join a walking club
- Listen to music or a podcast while you walk
Walking with a Dog
Dogs need walks too, and they can help keep you motivated. If you don’t have a dog, maybe walk a neighbour’s dog sometimes.
Dog-walking tips:
- Keep your dog on a leash
- Pick up after your dog using plastic bags
- Only walk your dog in places where dogs are allowed
Walk with Others
Walking with family or friends can make it more enjoyable. You can:
- Plan family walks to spend time together and build good habits
- Bring young kids in a stroller and talk about what you see
- Try park walks with signs that teach you about plants and animals
Join Walking Groups
- Victoria Walks – maps and walk ideas
- Bushwalking Victoria – club listings
- Heart Foundation Walking – free walking groups for all ages
- Parks Victoria – walks in parks and nature areas
- Your local council – local walking events and clubs
Stay Safe While Walking
- See your doctor first if you’re over 40, overweight, or new to exercise
- Start slow and warm up before longer walks
- Wear comfy clothes and good shoes
- Use sunscreen, a hat, and sunglasses if it’s sunny
- Carry water, especially on long walks
- Check the weather before walking in nature
- Watch for hazards like cliffs or rough waves if walking near water