Chat to your doctor if you have a medical condition or haven't been active for a while. Discuss any medications you are taking, any muscle or joint aches or pains, and any concerns you may have to ensure a safe start to your walking journey.
Monitor your health if you have a medical condition that can be affected by activity (heart disease, high blood pressure, angina, diabetes or asthma). Pay attention to any unusual symptoms like pain, discomfort or excessive sweating that isn’t normal for you (it's ok to sweat a bit). Stop and seek medical advice if needed, and take any prescribed medications as directed.
Know the warning signs of a heart attack. Call Triple Zero (000) if you or someone you’re walking with experiences symptoms.
Get ready to move
Warm up before you start a brisk walk. Start with a slower pace and some light stretching to prepare your body. You can access warm up and stretching videos in our Resource Library when you register for Heart Foundation Walking.
Prepare for the weather. Wear cool, comfortable clothes in the summer and warm, light clothing in the winter. Remember to wear suitable sun protection, including a long-sleeved shirt, hat, sunscreen and sunglasses. Check theUV index and consider shaded or indoor routes.
Choose the right footwear. Wear comfortable, supportive shoes and lightweight socks.
Get hydrated. Drink water before and after your walk, and carry a drink bottle on warm days if you can.
While you walk
Start slow. If you’re not in the habit of regular exercise, start with 10–15 minutes of walking a few times a week and build up gradually.
Check your posture. Stand tall, swing your arms freely and step heel to toe.
Listen to your body. Walk at a comfortable pace. Slow down or stop and rest if needed. If you feel pain, discomfort or extreme shortness of breath, seek medical attention if needed. Call Triple Zero (000) if you have chest pain that doesn't ease with rest.
Aim for a moderate pace. Your heart rate should increase, but you should still be able to talk comfortably. Learn more about how to rate your level of exercise intensity with the Rate of Perceived Exertion
Try mindful walking. Walking can be a great way to disconnect from our thoughts and the pressures of life.
Walk with others. Going for a walk with friends, family or yourlocal walking group can provide motivation, accountability and a great opportunity to boost your social health.
After you walk
Cool down. Slow your pace before stopping. This can help return your heart rate, blood pressure, breathing and body temperature to normal.
Stretch again! A post-walk stretch feels great and can help your body recover.
Rehydrate. Remember to drink water after your walk, especially if it's warm.
The Heart Foundation acknowledges the Traditional Owners and Custodians of Country throughout Australia and their continuing connection to land, waters and community. We pay our respect to them and their cultures, and Elders past, present and emerging.
