Walking can improve your health and well-being and help you live independently for longer.
Exercise doesn't have to be strenuous; a moderate amount of activity can give you all the benefits of exercise. You can choose to walk for longer periods of time at a steady pace, or you can have shorter bursts of more strenuous walking, either briskly or up hills or stairs.
Consult your doctor or allied health practitioner if you have a medical condition or have not been active for a while. And make sure you have everything you need, especially comfortable shoes.
Before you start going to exercise
his is especially important if you haven't exercised in a while or want to try something particularly strenuous.
If you have any illness or health problem, even if it does not seem significant, it is important that you consult your doctor. They can help you choose appropriate activities that meet your health and fitness needs or refer you to an exercise professional. You may be entitled to a free preventive health check-up. Ask your doctor if you are eligible.
Some questions you may want to ask your doctor include:
Are there any exercises I should avoid?
Could any illness, surgery or injury I've had affect how I exercise?
How can I exercise safely if I have high blood pressure, diabetes or cardiovascular disease?
How can I gradually increase my exercise?
How can I manage any ongoing medical conditions I have (such as arthritis)?
If your doctor has concerns about a particular exercise, ask about the concerns and if there are any alternative activities.
If you develop any new symptoms after becoming active, see your doctor immediately. New symptoms may include:
Dizziness.
Pain in the chest.
Stuffiness.
Unplanned weight loss.
Sores that won't heal.
Pain anywhere in the body.
Stop exercising until you see your doctor and find out what's causing your symptoms.
What you will need for walking
For starters, make sure you wear the right footwear for walking. Comfortable sneakers work well for most people. If they are new shoes, try them on first to make sure they fit well and are comfortable.
If you have foot problems or want advice on the best fitting footwear, talk to your doctor or podiatrist who can help you start and keep your walking program on track.
If you use a cane or walker, don't let that stop you. They can improve your balance and help take the strain off your joints to make it easier when you're out and about.
If you would like support but don't have a cane or walker, ask your GP or physiotherapist for help. Remember that all walking aids require adjustment and should be properly maintained. So visit a professional to ensure you get the right cut along with everything you might need.
A walk with a friend
Walking with a friend or loved one has many benefits:
Makes exercise more fun.
It will help you make new friends and build on the friendships you already have.
It's harder to cancel a walk when you know a friend is waiting for you.
You will probably go further and see your friend more often.
Walking with a friend is safer.
To find a walking group near you, visit Heart Foundation Walking.
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