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October 08, 2015

Walking with Wellness Week (9th – 15th October)


Walking is good for your health. It is easily accessible and good for people of all ages. It is a form of aerobic activity, which means it increases your heart rate for an extended time.

Regular aerobic activity lowers your risk for heart disease, diabetes and some cancers. It helps you stay at a healthy weight. And it can help you deal with stress and sleep better.

Aerobic activity like walking can help reduce your dementia risk. And because it is weight bearing it helps reduce the risk of osteoporosis.

A good walk can help strengthen and shape your legs, giving great definition to calves, quads, hamstrings and lifting your glutes (buttock muscles) – especially if you add hills.

Wear comfy shoes to walk. Did you know 1 in 4 people experience foot pain once a week?

If you can’t walk due to foot pain you should get an assessment by a Podiatrist. In some cases you may need a Pedorthist, someone who custom makes shoes and appliances for people with serious foot issues.


Walking for 2 ½ hours a week is ideal. You don’t have to walk super-fast or run-walk, just walk vigorously enough to be slightly puffed, but still be able to speak.

You can break down the 2 ½ hours a week into smaller blocks.

To help you get started on a walking regime set a target of how many times a week you will walk. You can walk with a co-worker or friend, or walk the dog.

If you are very sedentary, start with small goals– park further away from place you drive to, or walk around office. You can find more tips at Working with Wellness.