To walk, or to run?

To walk, or to run? Turns out it doesn't matter, as long as your activity is aerobic - in that it raises your heart rate and gets you moving and sweating for a sustained period.

To walk, or to run?
In other words, if you’re looking to improve your health, is it better to commit to an occasional all-out sweat fest, or incorporate more walking and moving into your day?

A study suggests there’s an answer to this years-old conundrum: It doesn’t matter.

Research from the American Heart Association suggests that it doesn’t matter as long as your workouts fall into one category: aerobic exercise – defined as any movement that raises your heart rate and gets you moving and sweating for a sustained period.

An easy, regular walk or run to get involved in is parkrun. With 35 locations around South Australia each Saturday morning, Parkrun welcomes walkers as well as runners. Parkruns are free, socially-focussed 5km community events. Everyone in the community is invited to get involved – as walkers, runners and volunteers. It’s a great community, you’ll meet new people, and enjoy the coffee afterwards at a local cafe or meeting place.

Source:
Moderate‐to‐Vigorous Physical Activity and All‐Cause Mortality: Do Bouts Matter?
Published 22 Mar 2018, Journal of the American Heart Association. 2018;7:e007678

Week 3 Winners of “View from my walk” Competition

The winners for our third week of our “view from my walk” competition are:

  1. Instagram user @amyallman with a photo of a fun family day out exploring Mount Lofty Botanic Garden. With plenty of trails its a great place to explore on foot. View photo.
  2. Instagram user @lambfarmer with a photo walking the trails up to Mt Magnificent. View photo. The trail is a 3.5km loop up to the summit.

Thanks to Scout Outdoor Centre they have each won a $50 voucher.

Throughout October share your “view from my walk” photo using the hashtag #walktoberSA to enter our competition for a chance to win a weekly prize. Thanks to Scout Outdoor Centre there are two $50 vouchers up for grabs each week throughout October.

Take a walk in a nearby park, along the beach, along a river, in a national park or on your walk to work – anywhere in South Australia. With over 600 ideas of places to walk around SA there’s always somewhere nearby to explore on foot.

View what others have shared.

View the Competition Terms & Conditions.

Good luck and enjoy a walk! You’re just two feet from some of the best places in South Australia.

This October there are two competitions:

  • Competition #2: SCHOOL KIDS: Take a photo of something you love or find interesting as you walk to or from school. Use the hashtags #walktoberSA and #way2go to enter our competition for a chance to win a weekly prize during Weeks 1, 2 or 3 of Term 4
  • Competition #1: ANYONE: Share your “view from my walk” photo for a chance to win a weekly prize throughout October

The competition is part of Walktober – celebrating walking throughout October.

60 Best Dog Walks in Adelaide

We’ve listed 60 of the best walks around Adelaide to walk your dog, including trails in national parks, forests, river walkways, linear reserves and the coast.

We know that having a dog encourages you to walk more, and that there are numerous health benefits to dog walking.

Throughout October we’re celebrating walking with #WalktoberSA.

60 Best Dog Walks in Adelaide

Lorikeet Loop Walk, Belair National Park1.

Belair National Park

With eight marked trails and a bonus route, there’s plenty of walks to do with your dog in Belair National Park. The park is close to Adelaide, nestled in the foothills. The trails vary from Easy Walks to Hard Hikes. A couple of the Easy Walks are suitable for people of all abilities, including for wheelchair access, for those with mobility issues and for prams. The trails are of a high standard and are well marked. You can walk your dog in this park provided it remains on a lead.

Here’s some of our favourite walks in Belair National Park:

Wood Duck Walk

Walk suitable for prams and strollers Walk suitable for those with mobility issues including wheelchairs Walk suitable for dog walking

1km, 30 mins, Easy Walk
A pleasant short walk around Playford Lake. For accessibily notes and an Accessible Map of Belair National Park, refer to the Accessibility page on the National Parks and Wildlife Service SA website.

Lorikeet Loop Walk

Walk suitable for prams and strollers Walk suitable for those with mobility issues including wheelchairs Walk suitable for dog walking

3km, 1h 25mins, Easy Walk
The trail is an Accessible trail, and is suitable for wheelchair users and prams. For accessibily notes and an Accessible Map of Belair National Park, refer to the Accessibility page on the National Parks and Wildlife Service SA website.

Heritage Tree Walk

Walk suitable for dog walking

1km, 20 minutes, Easy Walk
This easy walk winds its way around prominent heritage trees.

Valley Loop Hike

Walk suitable for dog walking

3km, 1 hour, Moderate Hike
Follows the forested banks and lower slopes of Minnow Creek and passes the Railway Dam, with ducks and seating.

Microcarpa Hike

Walk suitable for dog walking

4.5km, 1hr 45mins, Moderate Hike
Walk through one of the most diverse and best-preserved woodland areas remaining in the Mount Lofty Ranges.

Waterfall Hike

Walk suitable for dog walking

6.5km, 3 hours, Moderate Hike
The most challenging trail in the park takes you through Echo Tunnel and to the picturesque rock escarpments of the seasonal Upper and Lower Waterfalls.


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Bushwalks Close to the City for Evening Walks

Now that daylight savings has started, short after-work bushwalks are a good evening activity.

We’ve compiled a list of 25 short hikes which are close to Adelaide.

Throughout October share your “view from my walk” photo via social media using the hashtag #walktoberSA for a chance to win a weekly prize.

Explore more walks in the 600 walks in our Find a Place to Walk directory.

25 Short After-Work Bushwalks

The Botanical Trail, Marino Conservation Park1.

The Botanical Trail, Marino Conservation Park

Walk suitable for dog walking

1.5km, 45 mins, Moderate Walk

Enjoy a wander through Marino Conservation Park on the Botanical Trail, which meanders through coastal heath to the Marino Rocks Lighthouse. There are views up the coast to Brighton and Holdfast Bay, and south to Port Stanvac, as well as views to the city skyline.


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Feeling stressed out? Go for a walk.

Feeling stressed out? Go for a walk. The positive effects of a single exposure to nature make us feel happier for up to 7 hours.

Feeling stressed out?
Go for a walk.

The positive effects of a single exposure to nature make us feel happier for up to 7 hours.

We have long been aware of the positive effects of walking in nature can have on our mental health and wellbeing, and a study has found the positive effects of a single exposure to nature make us feel happier for up to 7 hours.

That means that walking to work in the morning, or taking the dog for a stroll first thing, can really leave you feeling happier all day.

The study by Urban Mind, including King’s College London, found that the benefits of experiencing nature on mental well-being are time-lasting and interact with an individual’s vulnerability to mental illness.

Park of the Month
Flinders Chase National Park, Kangaroo Island
October 2019

Flinders Chase National Park, on Kangaroo Island, is the National Parks and Wildlife Service SA Park of the Month for October 2019. They’re celebrating the 100 year anniversary of Flinders Chase National Park.

Experience the rugged wilderness with its iconic landmarks such as the world-famous Remarkable Rocks and Admirals Arch. Enjoy the park and its diverse wildlife on the network of walking trails. Trek the five day Kangaroo Island Wilderness Trail on assisted day walks or camping out along the way.

Ravine Des Casoars Wilderness Protection Area connects the two sections of Flinders Chase National Park. Below we’ve outlined 19 hikes and trails in the two parks.

Looking for more walks on Kangaroo Island? View our article on the 30 Walks and Trails across the Parks of Kangaroo Island .

19 Great Hikes and Trails in Flinders Chase National Park

Discovery Walk1.

Discovery Walk

Easy walk, 400m, 10 mins return

This short walk will take you from the Flinders Chase Visitor Centre to the Walking Trail Information Shelter overlooking Black Swamp. Interpretive signs along the way will help hone your wildlife observation skills. Signs at the Black Swamp Lookout shelter give information about other hikes and walks accessed from here.

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Sir John Cleland Memorial walks in Belair National Park

Each year the Friends of Belair National Park commemorate Sir John Cleland’s historic yearly inspection of the Park with two free memorial walks.

  1. Nature Ramble
    2 hour, family-friendly nature ramble, starting at 10am
    eventbrite.com.au/e/73760843669
  2. Boundary Hike
    5 hours, starting at 9am
    eventbrite.com.au/e/73760077377

These events are free but numbers are capped so please be sure to book your ticket via the Eventbrite links above.

Prior to the formation of the Department for Environment and Water in the 1970s the National Park at Belair was run by a group of Commissioners. Professor Sir John Cleland was Deputy Chairman for five years from 1931 and was Chairman from 1936-1956. During this period of office, Cleland undertook the self-imposed task of inspecting Belair National Park on foot, during the period between Christmas and New Year’s Day. It was his purpose to assess the management of the park, in relation to weeds, firebreaks, fencing and anything else that came to his attention, so that he could advise park staff more specifically as to how they could best discharge their duties. While regular inspections with the other Commissioners generally occurred within Belair, John Clelend at this time set out to walk around its boundaries.

Week 2 Winners of “View from my walk” Competition

The winners for our second week of our “view from my walk” competition are:

  1. Instagram user @mumofsuperheroes with a photo with the kids exploring creeks walking in the Barossa Goldfields. The Barossa Goldfields is part of Para Wirra Conservation Park, there are three marked walking trails in this section of the Park:

  2. Instagram user @ingridklees with a photo of their walk exploring the Currency Creek Waterfall Hike, taking in some of the flowing creek, the tall railway viaduct, an old wooden road bridge, the old copper mine tunnel entrance. A Water Dragon and a White Egret in the creek were spotted along the way. The Currency Creek Waterfall Hike is 1.5km 45mins return, with options for a 300m return walk and 1km return walk

Thanks to Scout Outdoor Centre they have each won a $50 voucher.

Throughout October share your “view from my walk” photo using the hashtag #walktoberSA to enter our competition for a chance to win a weekly prize. Thanks to Scout Outdoor Centre there are two $50 vouchers up for grabs each week throughout October.

Take a walk in a nearby park, along the beach, along a river, in a national park or on your walk to work – anywhere in South Australia. With over 600 ideas of places to walk around SA there’s always somewhere nearby to explore on foot.

View what others have shared.

View the Competition Terms & Conditions.

Good luck and enjoy a walk! You’re just two feet from some of the best places in South Australia.

This October there are two competitions:

  • Competition #2: SCHOOL KIDS: Take a photo of something you love or find interesting as you walk to or from school. Use the hashtags #walktoberSA and #way2go to enter our competition for a chance to win a weekly prize during Weeks 1, 2 or 3 of Term 4
  • Competition #1: ANYONE: Share your “view from my walk” photo for a chance to win a weekly prize throughout October

The competition is part of Walktober – celebrating walking throughout October.

Media Release: This Walktober encourage kids to walk, skip, hop, scoot or ride to school

MEDIA RELEASE

If more kids walked to school each day, then they would be more likely to reach recommended physical activity guidelines, be less likely to be overweight and perform better at school.

About 80 per cent of five to 17-year-olds do not meet recommended physical activity guidelines.

The number of kids using active transport choices to get to school has dramatically declined since the 1970s.  These days, almost a quarter of five to-12-year-olds have never walked, cycled, or scooted to school.1 But three-quarters of kids surveyed would like to.2

This October, Walking SA, Department of Transport, Planning and Infrastructure’s Way2Go program and the Heart Foundation are promoting the message that we should be encouraging our kids to walk, ride or scoot safely to school. Not only is it more fun for the kids, it means less cars on our roads, and at drop-off points around schools.

“Parents can be great role models for their children by getting out and walking together more often,” said Walking SA Chair, Jeremy Carter.

Way2Go is a statewide South Australian program promoting safe, active and green travel for primary school children and their families.

“We encourage parents to visit our families website to plan safe and active travel to and from school,” Margaret Howard, Manager Living Neighbourhoods and Travel Behaviour said.

“Have a few practice runs over the school holidays and choose a safe route to school.”

Imelda Lynch, Heart Foundation CEO, has been leading the push for more walkable environments in South Australia.

“The Heart Foundation would like to see the development of a statewide walking strategy, that prioritises children’s active travel to school,” Ms Lynch said.

This “Walktober”, Walking SA is asking all South Australians to celebrate Spring by going for a walk and taking a picture with the tag #WalktoberSA. Walking SA is encouraging kids to walk to school by asking them to take a picture along the way. Just use the tags #WalktoberSA and #Way2Go with a short description about the view and it will be eligible to win vouchers from the Scout Outdoor Centre. Parents/Carers can load the images onto Instagram or Twitter or the Walking SA Facebook page.

To help plan your walk to school during #WalktoberSA, visit Way2Go families website www.dpti.sa.gov.au/Way2Go/families/home

For more information about Walking SA, visit www.walkingsa.org.au

For more information and T&C about the “View from my walk” competition visit walkingsa.org.au/walktober

Media enquiries: Jeremy Carter, Chair of Walking SA – 0412 846 576

 

Walking SA is the peak body that leads, promotes and supports all forms of walking in South Australia, including walking for recreation, transport, health, wellbeing, organised events, adventure, environmental appreciation and fun experiences. Our vision is to see more people walking more often. Our members include walking clubs, informal groups, individuals and organisations whose aims, and objectives align with those of Walking SA.

 

Walking can transform lives: psychologist Kylie Agnew on the benefits of walking for mental health

Walking transforms lives. Psychologist Kylie Agnew talks about her work with Operation Flinders using adventure activities for therapeutic populations. She saw people experience positive transformation through walking.

“Some of the changes I’ve seen in people have been huge, with the young people I’ve worked with, both on Operation Flinders and in other programs, seeing them change from the start to the finish of the eight days out in the wilderness. It’s been really inspirational. I was lucky enough to travel the world to see how some of these programs run in all different remote parts of the world. There’s a lot of people using walking to help people all around the world.”

Throughout October we’re celebrating walking with #walktoberSA

Transcript:

The World Health Organization recommends that we all walk everyday. I think we should be doing as much walking as possible, obviously within our busy lives, but making time to walk everyday is going to be important, but also building walking into our lives so that we all can benefit from walking, whether it’s physical and emotional or psychological benefit.

There’s a lot of different research that’s been done on why walking is good for mental health. Some of it’s been based obviously on the physical side, having general health, meaning that you’re going to be healthier mentally, but there’s also a lot of research to show that serotonin and different hormones are released when we walk and when we exercise, and then I guess we’ve also got that relationship building which is obviously another protective factor for mental health, building friendships, building relationships by spending time together.

For me personally, I just love being in the outdoors. It’s been a passion of mine since I grew up on a farm, and also going to university and studying adventure activities then moving into using adventure activities for therapeutic populations.

Some of the changes I’ve seen in people have been huge, with the young people I’ve worked with, both on Operation Flinders and in other programs, seeing them change from the start to the finish of the eight days out in the wilderness. It’s been really inspirational. I was lucky enough to travel the world to see how some of these programs run in all different remote parts of the world. There’s a lot of people using walking to help people all around the world.

Want to improve your mental health? Go for a walk.

Want to improve your mental health? Go for a walk. People who exercise have 43% fewer days of poor mental health.

Want to improve your mental health?
Go for a walk.

People who exercise have 43% fewer days of poor mental health.

It’s a common piece of advice: that exercise is pretty good for your mental health. A huge study published in the journal The Lancet Psychiatry has found that literally just walking can improve your mental health.

Individuals who exercised had 43% fewer days of poor mental health in the past month than individuals who did not exercise. All exercise types were associated with a lower mental health burden (between 11.8% and 22%).

The study of 1.2m people appeared in the Lancet Journal on August 8th 2018.

Competition #2: School kids – take a photo walking to school to win

School kids: Take a photo of something you love or find interesting as you walk to or from school. Use the hashtags #walktoberSA and #way2go to enter our competition for a chance to win a weekly prize. Thanks to Scout Outdoor Centre there are two $50 vouchers up for grabs for each school week.

The competition will run for the first 3 weeks of Term 4.

More walking = more fun = less cars = safer children.

Looking for some tips to help you plan your family’s active travel to and from school?
Visit the Way2Go website at dpti.sa.gov.au/Way2Go or Google “Way2Go families”.

View what others have shared.

The competition commences on Monday 14 October and closes on Thursday 31 October. Competition prizes will be announced weekly on Monday 21 October, Monday 28 October and Thursday 31 October. View the full Competition Terms & Conditions.

Good luck and enjoy a walk to or from school! You’re just two feet from some of the best places in South Australia.

This October there are two competitions:

  • Competition #1: ANYONE: Share your “view from my walk” photo for a chance to win a weekly prize throughout October
  • Competition #2: SCHOOL KIDS: Take a photo of something you love or find interesting as you walk to or from school. Use the hashtags #walktoberSA and #way2go to enter our competition for a chance to win a weekly prize during Weeks 1, 2 or 3 of Term 4

The competition is part of Walktober – celebrating walking throughout October.

Week 1 Winners of “View from my walk” Competition

The winners for our first week of our “view from my walk” competition are:

Thanks to Scout Outdoor Centre they have each won a $50 voucher.

Throughout October share your “view from my walk” photo using the hashtag #walktoberSA to enter our competition for a chance to win a weekly prize. Thanks to Scout Outdoor Centre there are two $50 vouchers up for grabs each week throughout October.

Take a walk in a nearby park, along the beach, along a river, in a national park or on your walk to work – anywhere in South Australia. With over 600 ideas of places to walk around SA there’s always somewhere nearby to explore on foot.

View what others have shared.

View the Competition Terms & Conditions.

Good luck and enjoy a walk! You’re just two feet from some of the best places in South Australia.

This October there are two competitions:

  • Competition #2: SCHOOL KIDS: Take a photo of something you love or find interesting as you walk to or from school. Use the hashtags #walktoberSA and #way2go to enter our competition for a chance to win a weekly prize during Weeks 1, 2 or 3 of Term 4
  • Competition #1: ANYONE: Share your “view from my walk” photo for a chance to win a weekly prize throughout October

The competition is part of Walktober – celebrating walking throughout October.

30 Evening walks to enjoy now that Daylight Saving has started

With daylight savings short after-work walks are a great way to get out and experience the sunshine.

We’re showcasing 30 short walks around Adelaide along rivers, the coast and metropolitan parks. All are an hour or two, or up to three hours, so are ideal for after-work.

Looking for some more adventurous hikes in nature?

Check out our accompanying article:
45 Bushwalks close to the city for evening hikes

Throughout October we’re celebrating walking with walktoberSA.

30 Evening walks to enjoy now that Daylight Saving has started

Blackwood Forest Recreation Park1.

FOOTHILLS: Blackwood Forest Recreation Park

Walk suitable for dog walking

A small park in the hills is popular for walking the dog off-leash. A great place to take the kids to explore the pine forest, the creek and Sturt River, you can walk a 1.4km loop here.

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50 Great SA Short Walks and Hikes for Kids

There are loads of great short walks and hikes around South Australia for kids, with opportunities to explore rock formations, big trees, caves, creeks, waterfalls and see wildlife. And with many taking in playgrounds, why not pack a picnic and enjoy a great family day out.

We’ve listed some of the best ones below.

Throughout October we’re celebrating walking with #WalktoberSA.

50 Great Walks and Hikes for Kids

Thorndon Park loop around lake1.

Thorndon Park loop around lake

Walk suitable for prams and strollers Walk suitable for those with mobility issues including wheelchairs

1.5km, 1 hour

There are numerous walking trails at Thorndon Park that loop around the lake. Walking trails take you throughout this photographic location and past unique attractions like the water tower, natural wetlands, and a giant chess board. It easy to make a couple of different loops of the park and lake.

Access from Thorndon Park Reserve at Paradise.


Wynn Vale Dam Circuit2.

Wynn Vale Dam Circuit

Walk suitable for prams and strollers Walk suitable for dog walking

2.8km, 45 mins

Wynn Vale Dam offers visitors and locals a serene outdoor experience. You can enjoy a picnic with a water view, a stroll along the boardwalk, and some quiet time to take in the tranquillity.

There is more to explore if you head (anti-clockwise) past the resident horses to the children’s playground featuring slides, sea-saw and swings. Toilet facilities are situated along the southern edge of the dam.

You can walk around the lake itself (950m), or walk from Grenfell Road on the Wynn Vale Dam Circuit (2.8km return). The marked trail is a shared-use path, and has markers every 200m, and begins near the Jubilee Lake, near the footbridge on Wynn Vale to Valley View Walking Path which crosses Grenfell Road.

Access from Park Lake Drive.


Woorabinda Bushland Reserve Loop3.

Woorabinda Bushland Reserve Loop, Stirling

Walk suitable for prams and strollers Walk suitable for dog walking

5.4km, 2-3 hours

A cool, quiet forest oasis, filled with a cacophony of birds or frogs. Woorabinda Lake is a highlight, with a path circling the lake passing reed beds, picnic benches, boardwalks and a bird hide.

The walk around the lake is suitable for prams.

Access from Stirling, off the South Eastern Freeway.


Wirraparinga Trail Loop, Brownhill Creek4.

Wirraparinga Trail Loop, Brownhill Creek (Mitcham)

Walk suitable for dog walking

5.4km, 2 hours

The Wirraparinga Trail Loop meanders along the Brownhill Creek valley, through Brownhill Creek Recreation Park. A narrow creek flows through the steep-sided valley, with majestic river red gums, some more than 300 years old.

Walk along the trail past the bridge, and explore the creek.

Access from Brownhill Creek Road, just up from Mitcham.

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