Actions for this Listen Print. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. From other websites 10, Steps. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. A dog that needs regular exercise gives you the motivation to walk every day. The best way to warm up is to walk slowly.
This is known as weight-bearing exercise. Some suggestions to build walking into your daily routine include:. Walking is a low-cost and effective form of exercise.
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Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish. Health benefits of walking Walking for 30 minutes a day Building physical activity into your life Make walking part of your routine Wearing a pedometer while walking A comfortable intensity for walking Warming up and cooling down after walking Footwear for walking Making walking a pleasure Safety suggestions while walking Where to get help.
Suggestions for the safety of your dog and other people on foot include:. Remember, you use the same amount of energy, no matter what time of day you walk, so do what is most convenient for you. Afterwards, gently stretch your leg muscles — particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. Walking for good health.
Walking for good health
Whenever possible, walk on grass rather than concrete to help absorb the impact. If you feel any pain, ease off the stretch. On this. Our bodies tend to get used to physical activity, so continue to increase your intensity as you are able to improve your fitness levels. Easy: Exercise and Screening for You. Fitness Australia — Adult pre-exercise screening system.
Give feedback about this. Some of the benefits include:. Make sure your shoes are comfortable, with appropriate heel and arch supports. Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed.
Yes No. View all keeping active. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. Exercise can reduce some of the symptoms of arthritis, and improve t mobility and strength.
Bushwalking Victoria. Organisations to contact for further information include:. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves. You can increase the intensity of your walks by:. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue.
This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains. This may motivate you to move more. The recommended of steps accumulated per day to achieve health benefits is 10, steps or more. Walking with other people can turn a bout of exercise into an enjoyable social occasion. A gradual cool-down will also prevent muscular stiffness and injury. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.
Plan to cover a set distance each day and monitor how long it takes you to walk this distance. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
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Walking is a great way to improve or maintain your overall health. Summary Read the full fact sheet. You may find that asking someone to walk with you will help make it a regular activity. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace.
Instead, pace yourself so that you can still talk. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. Home Keeping active.
Content on this website is provided for information purposes only. Walking is generally a safe way to exercise, but look out for unexpected hazards. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. Content disclaimer Content on this website is provided for information purposes only.
Related information. Some cater for specific groups such as women, dog walkers or bushwalkerswhile others offer the opportunity to meet new people in your local area. You might like the companionship too. A pedometer measures the of steps you take. Some people find that keeping an activity diary or log also makes it easier. A study of inactive women found that even a low level of exercise — around 75 minutes per week — improved their fitness levels ificantly, when compared to a non-exercising group. There are a of walking clubs in metropolitan and regional Victoria.
Reviewed on: To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. Aortic stenosis may be congenital present from before birthbut is often diagnosed during teenage years.
Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment. You carry your own body weight when you walk. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Physical activity does not have to be vigorous or done for long periods in order to improve your health.
Take light, easy steps and make sure your heel touches down before your toes.
Suggestions include:. Try to make walking a routine — for example, try to walk at the same time each day.
This has been produced in consultation with and approved by:. Was this helpful? Keeping active. As your fitness improves, you will be able to walk a longer distance and use more energy. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Exercise-induced asthma can be prevented with medication and by preparing for exercise and physical activity.
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. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.