Did you know:

  • Harvard research shows walking can reduce the impact of over 30 obesity-promoting genes
  • University of Exeter found that a 15-minute walk can curb cravings for chocolate
  • American Cancer Society study found that women who walked seven or more hours a week had a 14% lower risk of breast cancer
  • Several studies have found that walking reduces arthritis-related pain, and that walking six kilometres a week can even prevent arthritis from forming in the first place
  • A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days

Just walking 30 minutes every day improves cardiovascular fitness, strengthens bones, reduces excess body fat, and boosts muscle power and endurance. It can also reduce your risk of heart disease, type 2 diabetes, osteoporosis and some cancers.

A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group. So it doesn’t need to be for extended durations.

Try to walk briskly on most days of the week – that means being slightly puffed out but you can still talk. Our suggestions are to take the stairs instead of the lift if you can, get off public transport one stop earlier, walk (don’t drive) to local shops and join a walking group. For variety, pick different routes, walk with friends, walk a friend’s dog, and check-out self-guided nature walks in National Parks.

So let’s get to it!


  • https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health
  • https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking