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Walking is underrated

We all know walking is good for us. But why is it so good for us? How much should we be doing? And how can you include it in your day?


Walking has many benefits for our bodies and is simple enough that most people can get started at any time in their life.


Did you know the average person only does 4,000 steps per day?




The National Physical Activity Guidelines recommend that Adults between 18 and 65 should be completing 2.5 to 5 hours of moderate-intensity activity each week. Older adults over 65 should be aiming to be active for at least 30 minutes on most days of the week.

This could be

  • Brisk walking

  • Golf

  • Mowing the lawn

  • Swimming


Benefits of walking

Walking can:

  • Reduce the risk of many diseases including some cancers, diabetes, and cardiovascular disease

  • Improve your fitness

  • Help you maintain a healthy weight and help with weight loss.

  • Lower blood sugar and bad cholesterols

  • Keep your joints healthy

  • Strengthen your muscles

  • Help with your mental health, improve your mood, and lower stress

  • Create opportunities for socialising and meeting new people


Who should walk?

If you have the ability to walk – we encourage you to increase your walking!

If you cannot walk due to a medial or health reason, the Physios at Marna can work with you to find other ways of staying active.


How to start walking more?

Walking does not have to be structured. You can add in small amounts of walking into your day by:

  • Walking short trips instead of driving

  • Getting off the bus a stop or two early and walking the rest of the way

  • Walk during work breaks

  • Park further away from the shops than you normally do, and walk the rest of the way

  • Use the stairs instead of escalators or lifts

  • When using the phone, get up and walk around the house, down the street or in the backyard


A fitness watch or even your phone is a great way to keep track of how far you’re walking and your daily step count. The average person should be aiming for 7,000 to 10,000 steps per day.


If you are new to walking, our Physiotherapists can help guide you with a plan to get you started. We can tailor a walking program to suit your health condition or injury, as well as prevent you from developing any new niggles.

Doing any kind of movement is better than none. Start slowly with guidance from our Physiotherapists and you will start to see improvements in many aspects of your health and day-to-day life!

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