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Walking is the easiest, cheapest and most accessible form of exercise for most people. It can be enjoyed both indoors (e.g. shopping centres) and outdoors and the low impact on joints means pain-free exercise with plenty of health benefits.
When used as a mode of transport (e.g. walking to the train / bus) it reduces the impact on the environment.
Benefits of walking
- Social
- Enjoyable
- Get to know local area
- Can increase energy
- Helps manage weight, blood pressure and cholesterol
- Improves circulation
- Helps to control diabetes
- Improves quality of life
- Improves self-esteem and mental health
- Can reduce the effects of stress
Intensity
A person gains the most health benefits when their heart rate is increased during walking. National guidelines indicate that a 'moderate' level of activity is required for 30 minutes per day.
A simple method of determining a suitable walking pace is the 'huff and puff' test. Talking should be possible whilst walking but not whistling.
Walking groups
Walking has the benefit of being available in almost all locations at all times of the day. There is an extensive network of footpaths and designated cycle/walking paths throughout the region which are suitable for safe walking. A number of scenic trails are also available which are located, at most, a short drive away.
There are several Heart Foundation Walking groups 
operating in the region. These groups provide opportunities to walk with friends and provide the benefits of a safer, social and more supportive atmosphere.
All walkers receive regular newsletters and incentives to help keep motivated.
The following groups are currently walking in Moreton Bay region. If you would like to join one of these groups or would like to start your own, please contact the Pine Rivers district, Sports and Recreation section on (07) 3480 6666.
| Group Location / Name |
Day/s |
Meeting Time |
| Beachmere Walking Group |
Tue, Wed, Thu |
4.00pm |
| Bribie Island Banksia Beach Healthy Heart Walkers (Mobility Scooters) |
Mon, Wed, Fri |
7.00am |
| Bribie Island Social Steppers |
Mon, Wed, Fri |
9.00am |
| Ferny Hills - Ferny Walking Group |
Mon, Tue, Thu |
5.15pm |
| Kippa Ring Peninsula Heart Beaters |
Tue & Fri |
7.00am |
| Morayfield Shopping Centre Walk (Shopping Centre) |
Mon - Fri |
7.30am |
| Narangba Walkers |
Mon & Thu |
4.30pm |
| North Lakes Early Birds (Westfield Shopping Centre) |
Mon, Wed, Fri |
7.00am |
| North Lakes Sole Mates |
Mon, Tue & Thu |
4.00pm |
| Redcliffe Kippa Ring Ringleaders |
Mon - Fri |
6.30am |
| Samford Movers |
Mon |
8.00am |
| Seaside Striders |
Mon, Wed, Fri |
|
| Strathpine Walkie Talkies (Westfield Shopping Centre) |
Mon, Wed, Fri |
7.00am |
| Village Trotters |
Mon - Fri |
7.30am |
| Woodford Street Walkers |
Mon, Wed, Thu |
9.00am |
The Heart Foundation gratefully acknowledges the support and funding for Heart Foundation Walking from the Australian Government Department of Health & Ageing. Heart Foundation Walking is also funded by the Queensland Government to get more Queenslanders active.
Health & safety considerations
A few points to ensure that the greatest health benefit is obtained from walking:
- Wear appropriate clothing, sunscreen and sunglasses for protection
- Wear appropriate and supportive footwear - thongs are not suitable for fast walking
- Carry water on all walks, even if it is cool or cloudy
- Avoid walking in the middle of the day or in other extreme conditions
- Avoid walking immediately after big meals
- Seek medical advice prior to walking if injured, sick or are starting walking for the first time
- If unusual fatigue, severe shortness of breath or chest pain is experienced during walking, stop immediately and seek medical attention
10,000 Steps pedometer loan scheme
Pedometers are a simple but effective way to measure the amount of exercise you undertake on a daily basis. The small device attaches to your hip and counts the number of steps taken throughout the day, which emphasises that several smaller amounts of exercise add up quickly to give a health benefit.
The current recommendations for Australian adults:
- Minimum of 30 minutes of moderate intensity exercise
- At least five days per week
- This is equivalent to approximately 10,000 steps of walking
Pedometers can be borrowed from all Pine Rivers district libraries. Throughout your loan period you can become aware of your current levels of activity and just how much exercise you need to undertake for health benefits.
Fitness stations
The use of fitness stations is an ideal way to add benefit and variety to walks, runs and other exercise regimes. A range of static (non-moving) and dynamic (moving) fitness stations are available for use at the following locations:
- Garrong Reserve
Located at the corner of Galaxy Court and Whitehorse Road, Dakabin
- Les Hughes Sports Complex
Located at the corner of Baker Street and Francis Road, Bray Park
- Penson Park
Located on Sylvester Drive, Kallangur
Les Hughes Sports Complex features a range of innovative outdoor fitness equipment which is available for community use. The nine stations enable users to get a full body workout, incorporating both aerobic and strengthening activities.
The equipment utilises the user’s body weight as resistance and as such, is suitable for use by teenagers and adults of all ages and fitness levels. The stations are ideally located adjacent to the walking path near the PCYC and dog obedience area, with solar lights enabling use at twilight or night.
The walking and cycle trail around the sports complex complements the fitness equipment, providing an opportunity for a holistic recreational workout.
Pine Rivers is the first place in Queensland to install gym equipment of this kind, having been erected in late 2007.
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