Everyone deserves to live work and play in a healthy environment where they can access safe and accessible services and facilities to promote physical activity and movement. Moving your body every day is essential for your health, wellbeing and development.
Physical health benefits:
Strengthening bones and muscles, making it easier to move and reducing pain
- Reducing the risk of chronic diseases, such as heart disease and Type 2 diabetes
- Maintaining or improving blood pressure, cholesterol and blood sugar levels
- Improving quality of sleep, allowing you to feel more energised
- Delaying or preventing the consequences of ageing, such as restricted mobility and preventing falls
Mental health benefits:
- Improving overall mental health through reducing stress and anxiety
- Improving mood
- Boosting self-esteem and confidence
- Improving cognition and ability to concentrate
Social benefits:
Exercising with a friend is more fun and rewarding – you can motivate each other to keep going
- Going to the gym or social sport with a friend can be less daunting
- Create opportunities to socialise and meet new people
- Provides a sense of belonging within communities
Guidelines
Children and young people (5 – 17)
The physical activity guidelines recommend:
- 60 minutes each day of moderate to vigorous physical activity
- At least 3 days per week, children and young people should incorporate 60 minutes of muscle and bone strengthening activity.
It does not need to be a full 60 minutes at one – several shorter sessions throughout the days works too.
Adults 18 – 64
The physical activity guidelines recommend:
- 2.5 hours of moderate intensity physical activity (an activity where you can still hold a conversation) per week
- 1.25 hours of vigorous physical activity (an activity that requires a lot of effort, where you cannot say more than a few words without pausing for a breath) per week
This averages out to just over 30 minutes of physical activity per day.
Adults 65+
The physical activity guidelines recommend:
- 30 minutes of moderate intensity physical activity (an activity where you can still hold a conversation) per day
- Try to reduce the time you spend sitting down by standing up to stretch your legs, and do a quick lap around the room.
If 30 minutes is difficult right now, you can start with 10 minutes and build your way up. Any amount of movement will benefit your mind and body!
To learn more about the recommendations visit:
Support
We can help you get the support & resources you need
Moving Your Body
Parents & Caregivers
Schools & Education Settings
Community Settings
Resources
Download Resources to support you, your family and the wider community
Healthy Habits for Life Guide
Transition Resources
High 5 for a super you - Eat Well Plate flyer
High 5 for a super you - How much sugar flyer
High 5 for a super you - 5 Food groups flyer
Walking groups
Walking groups are a great way to meet new people and foster social connections while staying active. Exercising with a friend/other people is a great way to stay motivated and have fun.
Hume
Read More| Name | Suburb | Meeting Point | Frequency | Duration | Website/QR code |
| Hume ‘R’ Us Walkers | Broadmeadows | Broadmeadows Aquatic & Leisure Centre
41 – 85 Tanderrum Way, Broadmeadows |
Wednesday’s 8am | 45-60 minutes
Medium pace |
https://walking.heartfoundation.org.au/walking/group/hume-r-us-walkers |
| Roxburgh Park Homestead Walking Group | Roxburgh Park | At the rear of the old stone homestead
30 Wiltshire Drive, Roxburgh Park |
Wednesday’s 9:30am | 45-60 minutes
Medium pace |
https://walking.heartfoundation.org.au/walking/group/roxburgh-park-homestead-walking-group |
| Aitken Hill Walk and Talk
|
Craigieburn | Aitken Hill Community Centre
20 Waterview Boulevard, Craigieburn |
Tuesday’s
9:30am |
45-60 minutes
Medium pace
|
https://walking.heartfoundation.org.au/walking/group/aitken-hill-walk-and-talk |
Whittlesea
Read More| Name | Suburb | Meeting Point | Frequency | Duration | Website |
| Mill Park Leisure Walking Group | Mill Park | Mill Park Leisure Centre
33 Morang Drive, South Moran |
Thursday’s 8:15am |
45-60 minutes
Medium pace |
https://walking.heartfoundation.org.au/walking/group/mill-park-leisure-walking-group |
| South Morang Community Walking Group | South Morang | St Ivy’s Café
4 The Promenade, South Morang |
Wednesday’s 9:30am | 30-45 minutes
Medium pace |
https://walking.heartfoundation.org.au/walking/group/south-morang-community-walking-group |
| Mernda Walkers | Mernda | Mernda Village Community Activity Centre
70 Mernda Village Drive |
Tuesday’s 9:30am | 45-60 minutes
Medium pace |
https://walking.heartfoundation.org.au/walking/group/mernda-walkers |
Other Walking Groups Across Melbourne
Read More| Name | Information | Location | Website/QR code |
| Bushwalking Victoria | Joining a bushwalking club is a great way to get outdoors, stay active, and meet new people. Most clubs welcome beginners and offer training and support. | Several across Victoria | https://bushwalkingvictoria.org.au/clubs-directory/ |
| Heart Foundation Walking | Join a Group – build connections in your community and walk together for a healthy heart. Get your free Personal Walking Plan | Several across Victoria | https://walking.heartfoundation.org.au/ |
| Marathon Walking Community | This is a group for anyone who loves walking long distances for fun and fitness. Each week, we walk in a different part of Melbourne, and it’s free to join! | Across Melbourne | https://www.meetup.com/en-AU/Marathon-Walking-Community/ |
| Melbourne Bushwalking and other fun stuff! | Looking forward to exploring Victoria’s parks and forests, meeting new people, getting fit and having fun! This group is for anyone who has an interest in hiking, bushwalking and unusual fun adventures around Melbourne and surrounding areas. All ages and skill levels are welcome (with the level of difficulty posted for each activity) |
Melbourne and surrounding suburbs | https://www.meetup.com/en-AU/Melbourne-Bushwalking-and-other-fun-stuff/ |
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