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Service profiles. Blog Blog. Blog authors. Podcast Podcast. Walking for good health Share show more. Listen show more. More show more. Tags: Keeping active Keeping active - Keeping active throughout life. Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. Walking with others can turn exercise into an enjoyable social occasion. Health benefits of walking You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include: increased cardiovascular and pulmonary heart and lung fitness reduced risk of heart disease and stroke improved management of conditions such as hypertension 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.

Walking for 30 minutes a day To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day.

You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves. Some suggestions to build walking into your daily routine include: Take the stairs instead of the lift for at least part of the way. Get off public transport one stop earlier and walk to work or home. Make walking part of your routine Try to make walking a routine — for example, try to walk at the same time each day.

Live Longer With Exercise: Getting Fit for Life

Remember, you use the same amount of energy, no matter what time of day you walk, so do what is most convenient for you. You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an activity diary or log also makes it easier. Wearing a pedometer while walking A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts.

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This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10, steps or more. Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you will be able to walk a longer distance and use more energy. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains. Our bodies tend to get used to physical activity, so continue to increase your intensity as you are able to improve your fitness levels.

You can increase the intensity of your walks by: walking up hills walking with hand weights increasing your walking speed gradually by including some quick walking increasing the distance you walk quickly before returning to a moderate walking pace walking for longer.

Warming up and cooling down after walking The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles — particularly your calves and front and back thighs. Stretches should be held for about 20 seconds.

If you feel any pain, ease off the stretch. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool-down will also prevent muscular stiffness and injury.

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Footwear for walking Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.

Making walking a pleasure Some suggestions to help make regular walking a pleasurable form of physical activity include: varying where you walk walking the dog walking with friends joining a walking club.

If you feel unsafe walking alone, find one or more friends or family members to walk with. Walk at various times of the day. The sights to see first thing in the morning are bound to be different from those of the afternoon or early evening. Drive to different reserves, park the car and enjoy the views while you walk. Dog walking A dog that needs regular exercise gives you the motivation to walk every day. You might like the companionship too. Suggestions for the safety of your dog and other people on foot include: Be considerate of other pedestrians and always keep your dog on its leash. If you plan to walk in a park, check first to see if dogs are permitted.

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Walking Your Way to a Better Life

Many national and state parks and other conservation reserves do not permit dogs. Other parks generally permit dog-walking on a leash. Many parks allow dogs off the leash — check with your local council. Always take equipment such as plastic bags and gloves to clean up after your dog.

Walking with others Walking with other people can turn a bout of exercise into an enjoyable social occasion. Suggestions include: Schedule a regular family walk — this is a great way to pass on healthy habits to your children or grandchildren, and to spend time together, while getting fit at the same time. If you are walking with children, make sure the route and length of time spent walking are appropriate to their age.

Babies and toddlers enjoy long walks in the pram. Take the opportunity to point out items of interest to young ones, such as vehicles, flowers and other pedestrians.


Look for the self-guided nature walks that have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways. Ask neighbours or friends if they would like to join you on your walks. Think of starting a walking group.

Walk Your Way to Better Heart Health

Walking clubs and associations There are a number of walking clubs in metropolitan and regional Victoria. Some cater for specific groups such as women, dog walkers or bushwalkers , while others offer the opportunity to meet new people in your local area. Organisations to contact for further information include: Bushwalking Victoria — offers a comprehensive listing of bushwalking clubs.

Your local council — may run a range of walking activities for people living in your area. Contact them for more information about being a responsible dog owner. Parks Victoria — can provide suggestions and ideas for interesting walks in parks and reserves throughout Victoria. Safety suggestions while walking Walking is generally a safe way to exercise, but look out for unexpected hazards.

Ensure you read through the pre-exercise self-screening tool Choose walks that suit your age and fitness level. Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session. Wear loose, comfortable clothing, and appropriate footwear to avoid blisters and shin splints.

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