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What we’ll cover
  1. What are the physical benefits of walking?
  2. What is a good distance to walk each day?
  3. Great ways to track and increase your walking

Benefits of walking

Walking is one of the easiest and most effective ways to improve your overall health and wellbeing. Walking can be done at any time of day, any pace, and is a great introduction to activity for people who might be returning to exercise, starting a new exercise regime or overweight or have not exercised in a long time. Our physiotherapist Tegan Skipworth explores the benefits of walking and how much walking we should be aim for.

Walking is what we term a weight-bearing exercise. This is a type of exercise where we are required to carry our body weight. There is great evidence for weight-bearing exercise in the management of osteoporosis, arthritis, post-operative care and many spinal joint conditions. Physiotherapists often prescribe a walking plan as an adjunct to manual therapy and specific exercise as an easy way to assist in patients’ rehab and recovery. Walking is also fantastic for general joint mobility and injury and pain prevention.

What are the physical benefits of walking?

  • Increased cardiovascular and pulmonary fitness
  • Increased bone density and health
  • Increased muscular strength and endurance
  • Contributes to management of metabolic conditions including hypertension, high cholesterol, diabetes and heart conditions
  • Can reduce pain and stiffness resulting from many musculoskeletal conditions

What is a good distance to walk each day?

The Australian National Physical Guidelines for adults recommends an accumulation of 150-300 minutes per week of moderate intensity exercise. Alternately, the guidelines recommend 75-150 minutes of vigorous activity per week.

Intensity of walking can usually be determined by your ability to maintain a conversation. If you can easily chat with a friend whilst walking, this would be considered a low intensity walk. If you find yourself huffing and puffing or are unable to maintain your conversation, it is likely that you are exercising at a moderate or more vigorous intensity.

Walking is one of the safest exercises and usually poses little health risks. However, some individuals do need to take caution with certain comorbidities or if they have a risk of falling. Check with your GP or Physiotherapist before commencing a walking plan to ensure it is appropriate for you.

Great ways to track and increase your walking

A fantastic way to ensure you are reaching your weekly targets is to walk for a certain amount of time per day, or to use a pedometer. If you have a smart phone or smart watch, you will have access to this function.

If you are someone who finds it difficult to fit exercise into your daily routine, look for what we refer to as ‘movement opportunities’. Movement opportunities can be something as simple as taking the stairs instead of the lift, walking around the room while taking a work phone call, walking with a friend instead of sitting for coffee, or doing physical household chores. These incidental forms of movement will contribute to your overall step count.

Always remember, even small bouts of walking and movement are better than no movement at all. It all counts!

If you are unsure of where to start, or have an injury that may limit your capacity to walk, call our friendly team or book online.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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