Walking
Walking is an excellent form of exercise for people of all ages and abilities. Start your walking program gradually, increasing length and pace as you get used to it. These tips will help you prepare and get organised so that regular walking becomes a part of your lifestyle.
General walking tips
If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually.
Here are some tips on how to get started and how to prepare for walking
- Warm-up activity – start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
- Build activity slowly – start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
- Use the correct technique – walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.
- Shoes and socks – wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.
- Weather – wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.
- Water – drink water before and after your walk. Take water with you on your walk, especially in warm weather.
- Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.
Seniors
Regular weight-bearing exercise can improve cardiovascular fitness and bone strength, reduce excess body fat and boost muscle power. Walking is an excellent form of exercise for the elderly, since it is low impact, free and high in health benefits.
Suggestions include:
See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are overweight, haven’t exercised in a long time or suffer from a chronic medical condition.
Consider joining a walking club specific to your needs and age group. Consider starting up a walking club of your own with friends and neighbours.
People with disabilities
People with disabilities will also benefit from regular exercise.
Suggestions include:
See your doctor for a medical check-up before embarking on any new fitness program.
An able-bodied person can help someone with a disability to better enjoy their neighbourhood walk or bush walk. For example, a sighted companion can warn a vision-impaired person of upcoming obstacles.
National parks allow guide dogs, although domestic dogs, cats and other pets are strictly forbidden.
Kettle Exercises
We have called these kettle exercises because they can be done while you are waiting for the kettle to boil or even while talking on the telephone. All you need is a stable piece of furniture about the height of a kitchen bench to hold on to. Don’t hold your breath when you do these exercises.
Side leg raises (improves both strength and balance)
Stand sideways to the bench and hold on with your right hand to support yourself. Slowly take your left leg out to your left side. Keep your back and both legs straight. Hold the position for one second then slowly lower. Repeat 8 times at first, increasing to 15. Turn around and hold on with your left hand while you raise your right leg.
Half squats (improves leg strength)
Stand facing the bench with your feet apart (about shoulder width), feet facing forward and holding on with both hands.
Leaning very slightly forward, but keeping your back straight, slowly bend both legs, keeping your knees over your feet.
Do not go down too far. As you return to the up position,squeeze your buttocks together as if there is a $5 note between them that you don’t want to drop. Repeat 8 times at first, increasing to 15.
Heel raises (for strength and balance)
Stand sideways to the bench, feet apart (shoulder width) holding on with one hand to support yourself. Slowly rise up on to your toes, hold for one second and lower again. Do this 8 times to begin with, increasing to 15. Make sure your movements are not rushed.
As you progress, try these exercises holding on with one fingertip, then not holding at all.If this is easy for you, try it with no hands and with your eyes closed.
Stand up and sit down (or chair raise) (for strength and balance)
Sit back in your chair with your back straight. Bend your knee and lift your left leg towards your chest. Hold for a few seconds then lower slowly. Do this 8 – 10 times witheach leg.
Start with feet flat on the floor and lift heels as high as you can, keeping the balls of your feet on the floor. Slowly lower heels until feet are flat, then lift toes until they point upwards. Repeat these up and downmovements for 30 seconds.
Front leg and ankle stretch
Hamstring stretch
Walk heel to toe 
