Top walking tips

Follow these easy tips to help incorporate walking in to your everyday activities:

• Be active with a friend or family member
• Take the stairs instead of the lift or escalator
• Go for a walk at lunch time
• Get off the tram, train or bus one stop earlier and walk the rest of the way
• Park further away from your destination and walk
• Walk or cycle rather than drive
• Walk the dog
• Break your 30 minutes a day walk into three 10 minute walks
• Keep a weekly walking diary

Don’t forget … moderate to brisk walking for at least 90 minutes a week for at least 10 minutes at a time can reduce your risk of type 2 diabetes. You can reduce your risk further by losing weight and eating foods high in fibre and low in saturated fat.

Not everyone can make these changes on their own so joining a program such as Life! Taking Action on Diabetes will also reduce your risk of developing type 2 diabetes.

What to take on a day walk:

• Day pack
• Snacks, picnic if required
• Water bottle (1.5 L each is recommended)
• High SPF sun cream
• Insect repellent
• First aid kit
• Mobile telephone
• Matches
• Pocket knife
• Sun-hat
• Notebook and pencil
• Camera
• Comfortable and suitable footwear
• Appropriate clothing for the expected weather conditions including thermals if cold, and a shirt to cover shoulders and neck to give protection from the sun if hot

Don’t forget … check the weather forecast before you go! If high temperatures are expected it is recommended you walk early or late in the day and avoid walking in the middle of the day. Watch out for bad and changeable weather conditions.

If you are going on an extended or overnight walk you will need to take additional gear and provisions to those listed above. More information is available from Bushwalking Victoria.