Aim to be active on most, preferably all, days of the week. Aim for 150 to 300 minutes (2.5–5 hours) of moderate intensity activity or 75 to 150 minutes (1.25–2.5 hours) of vigorous intensity activity each week. You can also do a combination of both moderate and vigorous intensity activity.  

The following recommendations are for adults, and you may need to talk to your health professional before you start for personalised advice. 

For the Department of Health and Aged Care's physical activity and exericse guidelines

Click here

Remember, any exercise is better than none so if you’re just starting, you can gradually build up to the recommended amount. Many people start off too hard and then give up because they find it too demanding. Common sense is your best guide. 

When we talk about intensity with exercise, we are referring to how much effort you are putting in and how hard your body is working. 

Light intensity activity feels easy to sustain for long periods of time and your breathing is nice and relaxed, meaning you can hold a conversation. Moderate intensity activity requires some effort – you might feel yourself getting a bit warmer and your heart rate rising, but you are still able to hold a short conversation, e.g. walking briskly. For hard (or vigorous) intensity, you may find you can only talk in short sentences before getting puffed, as your breathing will feel harder and faster.  

A general guide to increasing your intensity when walking is to increase your speed and/or introduce hills/stairs. Alternatively, if you find you are working too hard and need to decrease your intensity level, walk at a slower pace and find a flat route. 

In our communications, you may notice we discuss your intensity with both a description (e.g. moderate) and a number (e.g. 4). These numbers are referring to a modified Rating of Perceived Exertion scale. This scale matches the number ratings with the effort descriptors, and it looks like this:  



When measuring your intensity, the preference is yours – you can be guided by the numbers if that makes sense for you, or simply use the words that describe your level of effort. Just make sure to always listen to your body and refer to your plan for more support. 

Absolutely! We have plans designed for people of all abilities and experience levels. When you complete the registration form, we’ll ask a bit more about your current levels of activity and your exercise history, and answering honestly will make sure the plan you get is best suited to you. Remember though, that the plan is just a guide, and you can ‘walk’ through it at your own pace. 

To make sure a walking plan is safe and appropriate for you, we encourage people who have an injury to discuss this with their health professional before signing up for a PWP. 

Our website is designed to help keep you on track. Login to your dashboard where you can easily mark off the walks, strength exercises and stretches you have completed; and achieve badges along the way for hitting certain milestones.  

You can also manually add your walks or sync certain activity trackers to your account as another way to keep track of your progress on your dashboard. To do this head to ‘Track my walks’ from your dashboard. The activity trackers that can sync to our website are Fitbit, Map my fitness and Garmin. 

Not yet – but this is something that our team is working hard on behind the scenes! We have heard the feedback from our walkers saying they would like this pause option, so watch this space! 

Definitely! Whether it’s been years or days since your last Personal Walking Plan, you are always welcome to join us again for another round if you find it helps you get moving. Simply request a new plan, complete the relevant questions, and another plan will be sent your way!  

Absolutely! Walking groups are a great way to build on your walking journey and help you maintain your new habit in the company of others. If you would like to see what walking groups are available in your area, use our search function to find your closest group. 

While our Personal Walking Plans are delivered digitally, we understand that internet access isn’t always possible - for this reason, we have created printed plans. To get a printed plan sent to you free of charge, call us on 13 11 12 or email walking@heartfoundation.org.au Please allow 2-3 weeks for delivery. 

What a great idea! Sharing with a friend is easy to do straight from your dashboard. Simply click the ‘Invite a friend' in the left hand side menu of your dashboard. Here you can copy the link and send to them directly or post and share on social media. This can be a great way to help motivate each other and provide some accountability! 

For your emails, first check your spam or junk folder and ensure walking@heartfoundation.org.au is on your safe sender list. For your SMS support, please check your personal details are correct on the 'My account' section of your dashboard.
If you're still not receiving messages, contact us at 13 11 12 or walking@heartfoundation.org.au so we can look into it for you.

How much you hear from us is absolutely in your control.  

If you sign up for a Personal Walking Plan, you will be sent weekly emails with your plan and links to more information. To continue to support you further, we will also send you some emails after you have completed the 6 weeks. 

New group walkers, walk organisers and local coordinators will receive several welcome emails when they register - to introduce them to the program and how to get the most out of the online dashboard. All our walkers will also receive our monthly walking newsletters.  

At any time, you can update your email preferences or unsubscribe from Heart Foundation emails via links in the email footer. 

To unsubscribe from email communications, you can click the link at the base of any Heart Foundation Walking emails or contact us at walking@heartfoundation.org.au

If you would prefer not to receive our SMS’s, simply reply STOP to any message you receive from us, and we will remove you from our list. 

It depends on the type of walking journey you choose. If you sign up for a 6-week Personal Walking Plan and share your mobile number at registration, you’ll receive SMS support. This includes tips, advice, and motivational messages to help keep you moving.

We’ll soon be trialling SMS support for new group walkers. While it’s not available just yet, we’re excited to offer this feature soon. If you’re part of a walking group, you’ll still receive support from your walk organiser and the Heart Foundation Walking team, along with helpful resources via email.

To help our team provide you with quick and helpful replies, we use artificial intelligence (AI) technology to suggest replies. However, every message is reviewed by a member of the Heart Foundation Walking team to ensure you receive accurate and supportive responses. Replies are sent during business hours.

You’re welcome to send SMS messages or emails to Heart Foundation Walking at any time. However, our team only reviews and responds to messages Monday to Friday during business hours.

If you send a message outside of these hours, a team member will get back to you as soon as possible during business hours.

You’re welcome to send SMS messages or emails to Heart Foundation Walking at any time. However, our team only reviews and responds to messages Monday to Friday during business hours.

If you send a message outside of these hours, a team member will get back to you as soon as possible during business hours.

Joining a Heart Foundation Walking group is easy!

1. Find a group: Use our Walk Finder to search by town, suburb, postcode, or group name.
2. Check the details: Click on a group to see when and where they meet, their walking pace, and other key info.
3. Register: Click the ‘Join this group’ button and complete the quick online registration form.

If you have any questions, you can contact the group's walk organiser directly using the details provided.

If there is no walking group in your area, why not become a volunteer walk organiser and start your own? As a volunteer walk organiser, you'll receive support from the Heart Foundation and, where available, a local coordinator. We'll provide training and resources to help you set up, promote, and run your group. If there's no local coordinator in your area, consider reaching out to your local council or shire to see if they'd like to get involved. 

Alternatively, you can sign up for a Personal Walking Plan and enjoy the benefits of walking at your own pace, in your own time. 

Absolutely! You’re welcome to join multiple Heart Foundation Walking groups – this will allow you to walk more frequently, meet more people and explore different areas.  Use the search to find more groups in your local area and request to join!

Some groups allow dogs, while others don’t. Check the group details on the website or contact the walk organiser to confirm their pet position. If dogs are welcome, they must be kept on a lead and under control at all times. You are responsible for any animal that accompanies you on your walk and you must at all times take reasonable steps to ensure the animal does not interfere with other walkers.

If you would like to review the full details of the walking program, please refer to the terms and conditions.

It is best to check with the walk organiser if the walk is suitable for children before bringing them along. If children attend, they must be accompanied and supervised by a parent or guardian at all times. The parent or guardian remain solely responsible for their child/children throughout the duration of the walk to help ensure the child’s safety and ensuring their behaviour contributes positively to the safety and enjoyment of the entire group.

If you would like to review the full details of the walking program, please refer to the terms and conditions.

You can log on to your online dashboard to see how many walks you’ve completed and how close you are to your next walking milestone. Alternatively, you can contact us at walking@heartfoundation.org.au.

No worries! There’s no commitment to attend every walk. Just join in whenever you can.

Yes! We love celebrating your walking milestones through our Walker Rewards program. If you’re part of a walking group, your walk organiser keeps record of your group walks and you’ll receive rewards for reaching key group walk milestones, including certificates and discount vouchers for the online shop. Explore Walker Rewards and see how your achievements are celebrated!

A walk organiser needs to log your attendance at a group walk; they do this on their walk organiser dashboard or by sending an attendance log to Heart Foundation Walking admin. While walk organisers are encouraged to record attendance weekly, some people may do this monthly, so allow please allow 4 weeks for your walks to be updated. If after 4 weeks your group walk tally isn’t correct, please speak to your walk organiser. If you have outstanding issues after talking to your walk organiser, you can call us on 13 11 12 or email walking@heartfoundation.org.au.

Walking is a low-intensity exercise that suits most people and can be done almost anytime. However, there are certain situations when it might be best to avoid walking:

• When on certain medications: Some medications can affect your balance, coordination or energy levels. If you're unsure, consult your healthcare professional.
• When feeling unwell: If you have a fever, severe cold or any other illness that makes walking challenging, it's best to rest until you feel better.
• When experiencing pain or injury: If walking causes pain or discomfort, it might be best to rest and seek medical advice.
• When the walk is too challenging: If the walk is too difficult for you, whether due to terrain, distance or pace, consider giving it a miss or finding a group that is more suitable for your fitness level.

The Heart Foundation holds public liability insurance. Public liability insurance provides protection for an organisation or business against claims made by third parties for injury or property damage caused by their activities. This means that if someone is injured or their property is damaged due to the organisation’s operations, they can consider if they may claim under the public liability policy.

The insurance helps cover the organisation’s legal costs and compensation, but it does not provide personal coverage for individuals involved.

For public areas where we conduct our walking activities, such as parks, shopping centres, or other venues, these venues may have their own public liability insurance managed by the relevant authority (e.g., local councils, shopping centre management).

This means that if an incident occurs in these locations, any claims may fall under their insurance rather than ours. We always encourage participants to take care and be aware of their surroundings to ensure a safe and enjoyable walk.

The Heart Foundation maintains an insurance policy that may provide coverage for volunteer walk organisers acting as Heart Foundation volunteers, provided they meet all applicable requirements of the policy. For further details, please review the Terms and Conditions or contact us at walking@heartfoundation.org.au

Heart Foundation Walking participants (walkers) are not covered by a personal accident insurance policy through the Heart Foundation. By participating, walkers accept all risks and responsibilities associated with Heart Foundation Walking activities, including the risk of injury or loss of life. The terms and conditions state that walkers:

• accept sole responsibility for all risks and liabilities associated with participation
• release the Heart Foundation from any claims or liability relating to injury, loss, or damage
• indemnify the Heart Foundation against costs or claims arising from participation

We recommend walkers and walk organisers consider their own personal insurance needs before participating.

Yes. Registering to walk with Heart Foundation Walking is important. It helps us keep everyone safe during walks, supported and informed. It also means you’re officially part of our walking community! By registering, you agree to participate in accordance with our terms and conditions which are in place to help ensure a safe, enjoyable and rewarding experience for all participants.

Unregistered participation is not permitted but if you have any questions about registration or what it means, feel free to contact us at walking@heartfoundation.org.au or discuss with your walk organiser.

By registering as a walker, participants acknowledge that they are joining Heart Foundation Walking at their own risk. While we are committed to promoting a safe and enjoyable experience, the Heart Foundation is not responsible for any loss, damage, expense, or personal injury sustained during participation.

Walkers are encouraged to take reasonable precautions for their safety, including being aware of their surroundings and following any relevant guidelines or instructions.

If you walk with a dog, you also acknowledge and accept any additional risks involved. The Heart Foundation does not take responsibility for injuries or damage as a result of walking with dogs.

If you would like to review all the terms of the walking program, please refer to the terms and conditions.

Walk organisers are responsible for:

• Attending walks and welcoming new walkers.
• Promoting their group walks and encouraging people to join.
• Reporting any hazards and safety concerns to the relevant body (e.g. Council or the property owners).
• Reporting incidents, risks, near misses and safety concerns to the Heart Foundation.
• Planning the walk.
• Keeping walking group and contact details up to date.
• Submitting attendance records so your walkers can see their progress and receive rewards.

Volunteer walk organisers receive full support from the Heart Foundation to help carry out these responsibilities. For more information visit start a group.

The Heart Foundation provides walk organisers with:

• Training – to help you get started and stay confident.
• Resources – You'll get access to guides, promotional materials, and tools to help you manage your group.
• Ongoing support – Your local coordinator (if available) and the Heart Foundation Walking team will be there to assist you as you run your group.

Approved walk organisers can find training and other support resources on their dashboard.

The Heart Foundation does not provide First Aid or CPR training to volunteer walk organisers, nor does it supply first aid kits. First Aid or CPR training is not a requirement to become a walk organiser. However, we do provide general safety guidance and tips and encourage all walk organisers to seek professional advice as needed.

From time to time, we offer optional CPR awareness sessions to help build confidence in responding to emergencies however, this is not formal CPR training.

The time commitment can vary depending on the group size and your availability. Generally, walk organisers commit around 1–2 hours per week to lead walks, with additional time when needed for promoting and managing the group.

Yes! You can invite others to register as a volunteer walk organiser too. We encourage team efforts, so having a few people to help with the walk logistics and administration can help make the experience more enjoyable and manageable. If you know someone who would like to support you in your role, encourage them to register as a walk organiser. Once they’ve completed the training and been approved, you will be able to add them as a secondary walk organiser for your group.

You can organise walks at a time that works for you and your group. We encourage you to pick regular walking times to help build consistency, but there’s no strict schedule – the choice is yours!

We understand that from time to time, issues or conflicts may arise within walking groups. The Heart Foundation is here to support you and can provide guidance to help you respond to concerns and work towards a positive resolution – you don’t have to manage it alone.  In rare circumstances, if a participants’ behaviour is clearly unsafe or disruptive and poses a risk to others, the walk organiser may ask them to leave the group. We recommend documenting any concerns.

The Heart Foundation maintains an insurance policy that may provide coverage for walk organisers acting as Heart Foundation volunteers. For further details, please review the Terms and Conditions, walk organiser training resources or contact us atwalking@heartfoundation.org.au.

Yes! As a walk organiser, you are also a valued walker in the Heart Foundation Walking program and qualify for Walker Rewards. This means you’ll receive the same milestone rewards as other walkers based on the number of group walks you complete.

To help ensure the safety and well-being of all participants, the Heart Foundation requires volunteer walk organisers to complete a National Police History Check. This helps maintain our program as a trusted and safe initiative for all walkers.

No. The Heart Foundation pays the full cost of the police check, which is processed through our partner Fit2Work (part of Equifax).

We partner with Fit2Work (part of Equifax), a trusted screening provider. You will receive instructions via email to complete the process online. If you don’t have internet access, please contact us for support.

Yes, you can - provided it is less than five years old and meets the Heart Foundation’s requirements. Please contact us at walking@heartfoundation.org.au or call 13 11 12 to confirm if your existing check is eligible.

Yes. You must complete a police check every five years. The Heart Foundation will tell you when it is time to renew, and we will pay for the police check through our partner

If you decide not to proceed, you will not be able to register as a walk organiser. However, you can still participate in a walking group as a walker, or you can walk independently using a Personal Walking Plan.

As a registered walk organiser, you have access to a special dashboard with a dedicated 'Organiser resources’ section with demo videos on how to navigate the site and make the most of your online experience.

The team is always here to help as well, you can email walking@heartfoundation.org.au or call 13 11 12.

A host organisation is an entity - such as a health or community centre, council, aged care facility, shopping centre, workplace, pharmacy, or other health-related business - that partners with the Heart Foundation to establish and support walking groups in their community.

A local coordinator is a staff member nominated by the host organisation to serve as the primary contact for Heart Foundation Walking in their area. Responsibilities include:​

• Promoting the program and walking groups through existing networks.​
• Recruiting and training volunteer walk organisers.​
• Assisting in setting up new walking groups.​
• Supporting walk organisers.

The Heart Foundation offers training, resources, and assistance to local coordinators.

Time commitment can vary depending on your community and approach, but as a general guide: 

• 3-4 hours a week during the initial set up phase. This includes activities like recruiting volunteer walk organisers, developing a local promotion plan and establishing walking groups.  

• Up to 2 hours a month once the program is up and running. This time is typically spent supporting walk organisers, responding to enquiries, and liaising with the Heart Foundation as needed. 

The Heart Foundation does not provide insurance cover for Host Organisations. It is recommended that host organisations:

• review their own public liability insurance to ensure it covers walking-related activities
• understand that registered Heart Foundation Walking group participants accept all risks associated with walking activities and release the Heart Foundation from liability
• ensure local coordinators complete the required training and follow safety guidelines to help mitigate risk
• ensure they have adequate insurance cover for their employees including local coordinators

The information requested on the registration form is collected and used to help us administer and evaluate the program. If you have any concerns about providing any information, please email walking@heartfoundation.org.au or review the walking program's Terms and Conditions, Privacy Collection Notice presented on registration and the Heart Foundation privacy policy.

You can recover your password by using the 'Forgotten password' link on the login screen. 

You can change your contact details at any time by logging in to your Heart Foundation Walking dashboard, going to ‘My account’ and selecting ‘edit’ on whatever you need to change. Alternatively, you can contact us at walking@heartfoundation.org.au

You can leave Heart Foundation Walking at any time, just contact us at walking@heartfoundation.org.au

You can find the full details in the Heart Foundation Walking program Terms and Conditions

We are committed to continuously evaluating Heart Foundation Walking to improve the program and ensure it meets the needs of our participants. Your feedback is valuable, and from time to time, we may invite you to take part in surveys via mail, email, telephone, or face-to-face interviews. Participation in research is entirely voluntary, and you are free to decline or withdraw at any time. Your feedback will only be used in research if you provide your prior consent.

Heart Foundation Walking is completely free for all participants. You will never be asked to pay, make a donation, or do any fundraising to take part in the program.

The Heart Foundation does welcome donations if you choose to give, as they help fund life-saving research and health education. From time to time, we may share news about our fundraising in newsletters and emails. You can unsubscribe from these messages at any time using the link in the email or by contacting privacy@heartfoundation.org.au.

If you would like to donate or volunteer, please email walking@heartfoundation.org.au or visit www.heartfoundation.org.au for more information. Your support makes a real difference.

Visit the Heart Foundation online shop for t-shirts, tote bags, jumpers, coffee mugs, digital recipe books and more.