I am
Show me:
Show me:
Heart Foundation Walking
heartfoundation.org.au|Helpline 13 11 12

Heart Foundation Walking

Learn more about Heart Foundation Walking and find your local walking group.

Every day we step closer to our goal

Here at Heart Foundation Walking we work every day to achieve our  goal – an Australia free of heart disease. 
We do this by building and supporting a community of walkers.

Our program is Australia’s largest free walking network, and offers Australians multiple ways to walk with us. 

For over twenty years, the Heart Foundation Walking program has helped over 100,000 Australians start walking and stay walking. We started life in Queensland as the Just Walk It program, and can now have walking groups across the nation. 

Traditionally we have been all about walking groups and our ‘red army’ keeps on trooping to this day. In 2017 we received a boost in government funding, which helped us build a new app to support solo walkers. We delivered the Prime Minister’s One million steps and have continued to run step challenges to encourage people to step it up.

Why walking?

Walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35% percent and Type 2 diabetes by 40%.

It’s not just your heart and muscles that benefit from walking. Regular physical activity has been proven to:

  • Manage weight, blood pressure and cholesterol
  • Reduce your risk of some cancers
  • Maintain bone density, reducing risk of osteroporosis and fractures
  • Improve balance and coordination, reducing your risk of falls and other injuries.

Find your 30

All adults aged 18-64 years should aim for 150 minutes of moderate physical activity each week. That’s 30 minutes on five days of the week. It’s considered ‘moderate’ if it takes some effort, but you’re still able to talk comfortably.

Start walking today

You might also be interested in

What is FoodTrack?

What is FoodTrack?

What is FoodTrack?

FoodTrack supports the collection and monitoring of nutrition and product data for foods and beverages in Australian supermarkets. ...

Health Professional Ambassador Program

Health Professional Ambassador Program

Health Professional Ambassador Program

Would you like to improve the cardiovascular health of your patients?...

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

7 tips for staying healthy over winter

7 tips for staying healthy over winter

7 tips for staying healthy over winter

Tips for healthy eating and recipe ideas over winter and how to exercise when it's cold outside. ...

The Heart Foundation Community

The Heart Foundation Community

The Heart Foundation Community

We need your opinion, experience and skills to help us improve the heart health of all Australians. ...

Benefits of physical activity for your heart

Benefits of physical activity for your heart

Benefits of physical activity for your heart

Physical activity and exercise can do wonders for your physical and mental health....

Physical activity after a heart attack

Physical activity after a heart attack

Physical activity after a heart attack

Discover what you need to know about being active after a heart attack....

Active Australia Innovation Challenge

Active Australia Innovation Challenge

Active Australia Innovation Challenge

Make your bright idea a reality....

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

Exercises to do at home

Exercises to do at home

Exercises to do at home

All you need to know about keeping active during COVID-19....

About the Lighthouse Hospital Project

About the Lighthouse Hospital Project

Heart disease is the number one cause of death in Australia, but the burden of disease disproportionately affects Aboriginal and Torres Strait Islander peoples....

Our programs and initiatives

Our programs and initiatives

Our programs and initiatives

The Heart Foundation delivers innovative, evidence-based programs and initiatives to support and prevent heart disease in Australia...

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Resources available for built environment professionals to help guide in the development of active outdoor and indoor spaces....

Active Living NSW

Active Living NSW

Active Living NSW

Active Living NSW supports physical activity and healthy built environments in NSW ...

Physical activity action plan

Physical activity action plan

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

Smoking and tobacco regulation

Smoking and tobacco regulation

There are still more than 15,000 deaths caused by smoking every year....

Physical activity in the workplace

Physical activity in the workplace

Physical activity in the workplace

Resources to help you create a more physically active workplace....

Blueprint for an active Australia 

Blueprint for an active Australia 

Blueprint for an active Australia 

The Blueprint for an active Australia provides evidence-based actions to help address physical inactivity....

Physical activity and your heart health

Physical activity and your heart health

Physical activity and your heart health

Physical activity and exercise can benefit your heart, body and mind....

Community Speakers’ Program

Community Speakers’ Program

The Speakers’ Program connects the community with the Heart Foundation....

Get started with more physical activity

Get started with more physical activity

Get started with more physical activity

Finding time for physical activity is one of the best things you can do for your heart...

Get active during winter

Get active during winter

Get active during winter

Get ready to go with our winter workout tips....

Sit less, move more

Sit less, move more

Sit less, move more

You may be surprised to know that on average, adults sit for nine hours a day....

Heart health submissions to Government

Heart health submissions to Government

Every day we are lobbying government and industry to improve heart health....

Staying active for better heart health

Staying active for better heart health

Staying active for better heart health

Moving more every day is one of the best habits you can have....

Supporting Young Hearts Program

Supporting Young Hearts Program

Information and resources for health professionals who are treating patients between 18 - 40 years of age....

Types of physical activity

Types of physical activity

Types of physical activity

Nine out of 10 Australians could reduce the risk of heart disease by walking as little as 15 minutes more each day....

Healthy Active by Design

Healthy Active by Design

Healthy Active by Design

Improving the design of our cities, towns, streets and buildings makes it easier for Australians to lead heart-healthy lives....

Healthy Food Access Tasmania

Healthy Food Access Tasmania

Healthy Food Access Tasmania

We've been working on several projects with local governments across Tasmania, big and small....

Heart Foundation Tick

Heart Foundation Tick

Heart Foundation Tick

The Tick Program has made a substantial contribution to the health of Australians over the past 26 years....

Heart Safe Community

Heart Safe Community

Heart Safe Community

Heart Safe Community is a program that aims to increase a person’s chance of survival if they suffer a cardiac arrest outside of hospital. ...

Improving food supply

Improving food supply

Improving food supply

The Heart Foundation supports initiatives that guide people to healthier food and drink choices. ...

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

The Lighthouse Hospital Project: The story so far

The Lighthouse Hospital Project: The story so far

The project aims to reduce inequalities in healthcare, with a focus on cardiac care and patient outcomes. ...

My health for life program

My health for life program

My health for life program

The Heart Foundation is a proud supporter of the Queensland My health for life program...

Heart Foundation: Fighting for Territory hearts

Heart Foundation: Fighting for Territory hearts

Heart Foundation: Fighting for Territory hearts

Investment in heart health is an investment in longer, happier and more productive lives....

Pilbara Aboriginal Heart Health Program

Pilbara Aboriginal Heart Health Program

Pilbara Aboriginal Heart Health Program

The program works with local communities to improve heart healthcare in Pilbara communities...

State based advocacy

State based advocacy

State based advocacy activity supporting local communities...

Supporting local Councils in South Australia

Supporting local Councils in South Australia

Supporting local Councils in South Australia

Resources to help support your council region to be healthy, connected and safe....

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

Supporting SA cardiac patients and health professionals with free resources

We want to make it easier for South Australians to lead heart-healthy lives....

Supporting Young Hearts

Supporting Young Hearts

Supporting Young Hearts

Advice from young people living with a heart condition....

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

The NSW Cardiac Rehabilitation Working Group

The NSW Cardiac Rehabilitation Working Group

This Father’s Day share the ways you protect your heart

This Father’s Day share the ways you protect your heart

This Father’s Day share the ways you protect your heart

Have you thought about what you are getting for your children this Father’s Day?...

Walk away from heart disease

Walk away from heart disease

Walk away from heart disease

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Help make heart disease history!

Help make heart disease history!

Help make heart disease history!

48 Australians die from heart disease every day. You can help save lives....

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

The one that took Jan’s breath away

The one that took Jan’s breath away

The one that took Jan’s breath away

Open heart surgery to treat damaged heart valves has improved Jan's overall health....

Australian Chronic Disease Prevention Alliance

Australian Chronic Disease Prevention Alliance

Alliance with chronic disease prevention stakeholders...

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Supporting local Councils in South Australia

Supporting local Councils in South Australia

Supporting local Councils in South Australia

Resources to help support your council region to be healthy, connected and safe....

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Thankfully for Grant Byrne, a lifelong Led Zeppelin fan, some quick thinking helped him avoid a stairway to heaven. Read Grant’s heart attack story now. ...

Clinical resources: Coronary heart disease and mental health

Clinical resources: Coronary heart disease and mental health

The prevalence of depression is high in patients with coronary heart disease (CHD)....

Taking your medicines

Taking your medicines

Taking your medicines

There are many medicines that treat heart attack, angina, high blood pressure, high cholesterol and other heart conditions....

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are ther drinks that can be enjoyed in moderation. ...

9 food and heart health myths, busted

9 food and heart health myths, busted

9 food and heart health myths, busted

Let’s dive into nine common food and health myths and the facts behind them....

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Healthy eating and COVID-19 FAQ...

Benefits of physical activity for your heart

Benefits of physical activity for your heart

Benefits of physical activity for your heart

Physical activity and exercise can do wonders for your physical and mental health....

Active Living NSW

Active Living NSW

Active Living NSW

Active Living NSW supports physical activity and healthy built environments in NSW ...

Support after a heart attack

Support after a heart attack

Support after a heart attack

Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

Maryanne was shocked to find she had a hidden heart problem

Maryanne was shocked to find she had a hidden heart problem

Maryanne was shocked to find she had a hidden heart problem

At first, it didn’t cross my mind it could be something serious. ...

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Explore our guide for driving and heart attack recovery. ...

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

Key Statistics: Risk factors for heart disease

Key Statistics: Risk factors for heart disease

What waist measurements mean for your heart

What waist measurements mean for your heart

What waist measurements mean for your heart

How your waist measurement contributes to your heart health...

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

Food and nutrition position statements

Food and nutrition position statements

Food and nutrition position statements

Reading food labels

Reading food labels

Reading food labels

Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option....

Seafood recipes

Seafood recipes

Seafood recipes

Find heart healthy seafood recipes...

Heart disease and pregnancy

Heart disease and pregnancy

Heart disease and pregnancy

Pregnancy is often referred to as the “ultimate stress test” for the body....