07 Nov, 2019 Last updated: 10 Mar, 2021

Did you know walking for just 30 minutes a day can make you healthier?

Author: VicHealth works with health promotion experts to create a Victoria where everyone can enjoy better health and wellbeing.

Any information mentioned is accurate at the time this article was first published (7 November 2019). 


And that’s not just physically healthier, research shows that regular walking can reduce both anxiety and depression.

Here’s just some of the benefits:

  • It’s free and you don’t need equipment

  • If you choose walking over the car it reduces your carbon footprint

  • Walking is enjoyable alone, with friends, with the family, with the dog or with your colleagues

  • It can help with weight management and helps to protect you from heart disease, diabetes and some cancers.

Despite knowing all this, it can be difficult to find the time in our busy lives to walk more. So, here’s a few tips to increase your daily steps:

  • Make hiking a family outing – explore the beach, a new park or a different neighbourhood

  • Catch up with friends for coffee and a walk, instead of brunch

  • Park 1km away from your destination and walk the rest of the way

  • Schedule a standing up or walking meeting with colleagues

  • Always choose the stairs over the lift/escalator.

And most importantly, have fun!

Want to know more? Take a look at VicHealth Benefits of Walking research