Walking - safety and environmental issues

Walking is a low impact activity that offers many health benefits. It’s good for your heart, joints, muscles and bones. It’s free, requires no training or special equipment, and is generally a safe way to exercise. However, there are safety and environmental issues to consider, especially if you choose to walk in parks or reserves that offer difficult terrain or long trails.

General safety suggestions
General suggestions on reducing the risk of injury while walking include:

• Wear appropriate footwear to reduce the risk of blisters or shin splints.
• Drink plenty of fluids before, during and after your walk.
• Wear sunglasses, sunscreen, a long-sleeved shirt and a hat to avoid sunburn.
• Choose a route that is appropriate for your age and fitness level. Warm up and cool down with a slow, gentle pace to ease in and out of your exercise session.
• See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.

• Check with Parks Victoria as to which parks and reserves are appropriate for your age and fitness level.
• Generally, about six hours for a bushwalk (including rest breaks) is more than enough for the average person.
• Remember that walking can be hard work on a child’s little legs. Approximately 1km per birthday is a good rule of thumb. For example, a four year old can be expected to walk up to 4km, with plenty of rest breaks.
• Always tell someone of your estimated time of return, so they can raise the alarm if you don’t turn up.
• It is best to have at least three companions while bushwalking.
• Make sure you have maps of the area. Take note of all signage. Stay on the path.
• Check the weather forecast and take appropriate safety measures (for example, pack correct clothing and take sufficient quantities of drink and food).
• Look out for hazards in alpine or coastal areas, such as cliff edges or large waves.

• Stick to the paths. Wandering off the paths will damage vegetation, cause erosion and increase your chances of getting lost.
• If you plan to walk your dog in a park, check first to see if they are permitted. Many national and state parks and conservation reserves have dog restrictions.
• Most parks forbid domestic animals, firearms and chainsaws.
• A permit is required to remove rocks or plants from any park.
• Respect all native wildlife.

• Your doctor
• Parks Victoria Information Centre Tel. 13 1963
• 'Go for your life' Infoline service Tel. 1300 73 98 99
• VICSRAPID Victorian Sport and Recreation Association for Intellectual Disability Tel. (03) 9639 3399
• Bushwalking Victoria Tel. (03) 9455 1876

• Check with Parks Victoria as to which reserves and parks are appropriate for your age and fitness level.
• Drink plenty of fluids before, during and after your walk.
• While walking through Victorian parks and reserves, make sure you keep environmental damage to a minimum.

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