Walking the Birdie Loop Walk beside on of the former fairways of the golf course
No medications, memberships, or money!
- Walk Daily (Especially in Nature) – Walking supports your heart, muscles, mood and mind.
- Aim for 30 minutes a day
- Explore your local trails, parks or streets
- Nature walking adds a mental health boost
Research: A 2020 study published in Scientific Reports found that spending at least 120 minutes a week in nature is associated with good health and well-being. Walking is also recommended by the World Health Organization as a primary way to prevent non-communicable diseases.
- Get Quality Sleep – Rest is repair! Good sleep is essential for your body and brain.
- Go to bed and wake up at the same time every day
- Avoid screens before bed
- Make your sleep space dark and quiet
Research: According to the Sleep Health Foundation and a 2021 review in The Lancet, poor sleep is linked with higher risk of obesity, heart disease, and mental health conditions. Quality sleep boosts memory, immune function and emotional regulation.
- Practise Gratitude and Mindfulness – Stress less and feel more grounded.
- Write down 3 things you’re grateful for each day
- Take 5 minutes to breathe and notice your surroundings
Research: 2019 meta-analysis in Journal of Happiness Studies confirmed that regular gratitude practice improves mental well-being and reduces depressive symptoms. Mindfulness-based interventions have shown strong evidence for reducing anxiety and stress (per JAMA Internal Medicine, 2014).
- Strengthen Social Connections – Social health is physical health.
- Call a friend
- Walk and talk with a neighbour
- Join a local walking group (like ours!)
Research: A landmark study in PLOS Medicine (2010) found that strong social relationships increase the likelihood of survival by 50%. Social connection is now considered as vital as diet and exercise by health agencies including the CDC and Australian Institute of Health and Welfare.
- Drink Water & Eat Whole Foods – Fuel your body with the basics.
- Drink plenty of water
- Focus on simple meals with fruit, vegetables, grains and legumes
Research: The World Health Organization and the Australian Dietary Guidelines emphasize whole food consumption for long-term health. Hydration improves brain function, mood, and energy levels, as confirmed in studies like Nutrition Reviews (2022).
Let’s walk towards better health together!