Walking

Let’s look at some of the ways a walking habit can improve your health:

 Better cardiovascular fitness

 Stronger leg muscles
 Lower blood pressure
 Lower risk of heart disease, diabetes, bowel cancer and osteoporosis.
It’s also a safe, low-impact exercise that most people can do — and it’s especially good if you’re
overweight, unused to physical activity or pregnant.

Walking for 30 minutes a day at moderate intensity is great. Walking for a longer period of time is better
still. As you get fitter, you will be able to walk more briskly. Walking up and down hills will also help to
boost stamina and leg strength. You’ll get even more benefits from a walk if you swing your arms as this
helps you walk faster and can burn 5 to 10 percent more kilojoules.

Things to consider
If weight loss is your goal, the National Heart Foundation of Australia recommends you walk at a
moderate intensity for 45 minutes to an hour on most days of the week to lose weight and keep it off.

Running
Like walking, running is an inexpensive exercise you can do anywhere at a time that suits you. It is
beneficial in helping to improve heart and bone health. Its advantage over walking is that it improves
heart fitness and burns kilojoules at a greater rate. It takes roughly an hour for a walker to burn the
same number of kilojoules that a runner burns in 30 minutes.

Jogging is running at a slower pace which is still a great aerobic exercise. Like walking, running or
jogging can be a social activity you can do with a friend or in a group. Many areas have running clubs
which welcome runners of all skill levels.

Things to consider
Running is a high-impact exercise so the injury risk is higher than with walking. Common problems
include injuries to the knee, shin splints and ankle sprains. If you can, you should aim to run on dirt
tracks or grass rather than on the road as this puts less stress on the feet and knees. Runners and
joggers need well-fitted running shoes designed to cushion the impact of running. If you’re not normally
active, it’s important to start with regular walking first before gradually building up to jogging or running,
and speak to your doctor before starting any new exercise program.
Swimming
If it’s too hot to walk or run, swimming can be a cool way to get fit. It’s a low-cost workout for the whole
body especially the muscles of the back, shoulder and arms and improves flexibility as well. It’s a good
way to exercise if you’re overweight, pregnant or have joint problems as the water helps support your
weight and can reduce the pressure on your joints. The risk of injury to muscles, ligaments or joints is
also low.

Things to consider
It’s less effective for weight loss compared to walking or running. And because it’s not a weight-bearing
exercise, it doesn’t reduce the risk of bone loss. If you’re swimming outdoors, remember to use
sunscreen and reapply at regular intervals.

Aquarobics
These exercise sessions are done in a swimming pool and are available at some fitness centres or
through local community health services. Aquarobics is a low-impact way to improve heart fitness and
muscle strength without stressing the joints. It’s particularly suitable for anyone who’s pregnant, has joint
problems and is overweight or unused to exercise.

Things to consider
Like swimming, aquarobics is less effective for weight loss and doesn’t improve bone strength.

Cycling
Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly form of
transport. It’s good exercise for improving leg strength and toning leg and buttock muscles — but with
less stress on joints compared to running or walking. If you’d rather not ride outdoors, exercise bikes at
home or in a gym are a good alternative.

Spinning classes available at some fitness centres are another indoor cycling option. These involve
simulating different biking activities on a stationary bike — for example, cycling uphill or sprints — and
are choreographed to music.

Things to consider
If you ride outdoors a helmet is essential, as well as reflective clothing if you ride when it’s dark. You
need to maintain your bike so that it’s safe to ride and know how to ride safely on the road.
Rowing
Rowing is a low-impact alternative to running or cycling that can improve heart fitness and strengthen
the muscles of the upper body, back and abdomen. You can enjoy rowing outdoors by joining a rowing
club or hiring a rowboat, or indoors using a rowing machine at the gym or at home.

Things to consider
Whether you’re rowing on water or indoors, it’s important to use the correct technique to avoid injury,
especially to the lower back. Other common injuries include knee pain, tendonitis in the wrist and
blisters on your hands. If you join a club, you should get advice on technique from the coach; if you use
a rowing machine at the gym, ask a qualified instructor. If you row outdoors, you also need to be able to
swim and wear a life jacket, know how to row safely — and remember to use sunscreen!