Autumn is the perfect season to walk outside and embrace nature’s beauty while staying fit. Walking is a low-impact exercise that can improve cardiovascular health, maintain joint flexibility and boost overall well-being.

  1. Before beginning any new exercise routine, it’s important to speak with your doctor to ensure walking is safe and appropriate. Pay attention to how your body feels during and after walking. If you experience pain or discomfort, modify your routine and, if necessary, consult with a healthcare professional.
  2. Wear supportive and comfortable shoes and dress in layers to regulate your temperature. Consider taking a walking frame or a cane if you need additional support.
  3. Before walking, start with some simple exercises to get your body moving and blood pumping.
    Shoulder rolls – slowly and gently shrug your shoulders 8-10 times.
    Arm swings – gently swing loose arms around your body 8-10 times while standing.
    High knees – while standing with feet shoulder-width apart, begin to march and eventually bring your knee up to touch your palm 8-10 times. Hold on to the table or a similar surface if you need extra support.
  4. If you’re new to regular exercise or have mobility concerns, begin with short, gentle walks in a familiar, safe environment like your driveway or local area. Consistency is more important than intensity, and gradually increasing the duration as stamina improves ensures a sustainable fitness routine.
  5. Walking and talking go hand in hand, so why not keep active and meet new people at the same time? In partnership with the Heart Foundation, ECH is part of Australia’s largest community-based walking network. ECH has walking groups in various locations across metropolitan Adelaide and Victor Harbor.


ECH Exercise Physiologist

Jacob brings a wealth of expertise and compassion to his practice. Known for his patient-centered approach, Jacob  is committed to empowering his clients on their journey to recovery, ensuring they regain strength, mobility, and overall well-being under his thoughtful care.

Jacob 2

Learn how an ECH Exercise Physiologist can help you achieve your fitness goals and get MORE out of life.

Posted: March 14, 2024