Walking
Walking costs nothing, reduces stress and improves fitness levels.
Did you know? 10% of trips made in urban areas are less than 1km while 30% are less than 3 kilometres, ideal distances for walking or cycling.1
Get your daily exercise as you get around
30 minutes a day is the recommended target for physical activity for adults2, but few of us manage it in our busy lives. Here’s some ways to include walking in your daily routine:
- If you walk to work rather than drive, you can help to ease peak hour congestion and save on parking fees.
- Try walking home from work one day. It’s a great way to unwind after work and get some exercise.
- If you live too far from work to walk the whole way, try using public transport and walking to the nearest stop. For a bit of extra exercise, get off at an earlier stop and walk the rest of the way.
How far can you walk?
| Walking speed | Time/Distance |
|---|
| | 10 minutes | 20 minutes | 30 minutes |
|---|
| Slow |
0.6km |
1.2km |
1.8km |
| Medium |
0.9km |
1.8km |
2.7km |
| Fast |
1.1km |
2.2km |
3.3km |
Next time you’re going to the shops, instead of driving, consider walking and improve your health at the same time.
Tips to get started
- If you have a medical condition, check with your doctor before starting any physical activity.
- Warm up gently, stretch and cool down gradually to prevent injuries.
- Set goals and gradually increase the amount you walk each week.
- Remember your hat, sunglasses, sunscreen (or an umbrella if it’s raining!).
- Walk during the cooler part of the day, especially in summer.
- Keep hydrated. Take a water bottle with you.
- Keep it social and safe. Walk with others (or take the dog).
- If you’re listening to music, keep the volume low enough that you can hear cars or people approaching.
- Try different routes to keep it interesting.
Related links
1Socialdata Australia Pty Ltd (2005). Indepth Travel Behaviour Analysis – Brisbane prepared for Queensland Transport, Transport Planning Division
2Department of Health and Ageing, (2005) An active way to better health: National physical activity guidelines for adults
