How much walking is enough?

Remember, any exercise is better than none so if you’re starting, you can gradually build up to the recommended amount. Many people start off too vigorously and then give up because they find it too demanding. Common sense is your best guide.

Aim to be active on most, preferably all, days of the week. Accumulate 150 to 300 minutes (2.5–5 hours) of moderate intensity activity or 75 to 150 minutes (1.25–2.5 hours) of vigorous intensity activity , or an equivalent combination of both, each week.

The following recommendations (released by the Federal Department of Health) are for adults and you may need to talk to your health professional before you start.

For the Federal Department of Health National Physical Activity and Sendentary Behaviour Guidelines.

What is moderate-intensity activity?

Moderate intensity activity requires some effort, but still allows you to speak easily while undertaking the activity, e.g. walking briskly.

What is vigorous-intensity activity?

This requires more effort and makes you breathe harder and faster (‘huff and puff’). A good general guide is to do a little more than you are accustomed to and increase the amount and frequency gradually.

Walking groups

How do I register for a Heart Foundation Walking group?

The easiest way to register for a Heart Foundation Walking group is to use our Walk Finder. You can search by area. When you have found the Heart Foundation Walking group that suits you best, click the Register button and complete the registration form. You can contact the Walk Organiser of your chosen group with any questions regarding the group.

How many people are in a group? 

The average group size is around eight walkers but Heart Foundation Walking groups may have anywhere from two to 100+. 

Can I be in more than one group?

Yes, you can join and manage multiple groups by logging in to your Heart Foundation Walking online profile. Please contact your Local Coordinator or Heart Foundation Walking by emaiing walking@heartfoundation.org.au

I have forgotten my website password.

You can recover your passowrd by using the 'Lost password' link on the login screen.

How can I change my contact details?

You can change your contact details at any time by logging in to your Heart Foundation Walking profile or contact us.

How can I find out how many walks I’ve done?

Log on to your online profile at walking. heartfoundation.org.au. Here you can keep track of your walks, as well as update any of your personal details such as your address, contact phone number.

Why does the registration form request my personal information?

The information requested on the registration form is essential to allow us to administer and evaluate the program. If you have any concerns about providing any particular information, please email walking@heartfoundation.org.au.

What if there is no Heart Foundation Walking group in my area?

You might like to consider starting your own Heart Foundation Walking group by becoming a volunteer Walk Organiser. You only need one other person to start a group. The Heart Foundation and your Local Coordinator will provide resources and assistance to start, promote and maintain your group. If there is no Local Coordinator in your area, you may like to approach your local shire or council to see if they are interested in becoming involved with Heart Foundation Walking. 

How do I leave Heart Foundation Walking?

You can leave Heart Foundation Walking at any time by logging in to your Heart Foundation Waking profile and using the exit button, or contact us. You can always join again, to do this contact us to reactivate your profile.

Am I able to take my dog with me on my walk?

If the group is marked as 'Dog Friendly' then yes, of course. We do expect dog owners however to abide by all local councils etc. requirements regarding having their dogs out and about with them, and require that dogs accompanying walkers be on a lead at all times, and under the control of their owner. The owner is also expected to clean up after their dogs immediately and dispose of their mess appropriately.

HFW after COVID-19

While restrictions are easing, it’s important for everybody, including walkers to keep playing their part to stop the spread of COVID-19.  Remember, everyone participating in a Heart Foundation walk must:  

  • continue social distancing (keeping 1.5m distance from others), where applicable.

  • stay home if unwell e.g. fever, cough, runny nose, sore throat etc.

  • seek testing for any COVID-19 symptoms and report a positive test result to the HFW team as soon as possible.

  • practice good hand hygiene and cover coughs and sneezes.

  • have their own water bottles, towels and personal items which will not be shared.

COVID Safety Plans

Everyone participating in a Heart Foundation walk must:   

  • continue social distancing (keeping 1.5m distance from others), where applicable.

  • stay home if unwell (e.g. fever, cough, runny nose, sore throat etc). 

  • seek testing for any COVID-19 symptoms and report a positive test result to the HFW team as soon as possible.  

  • practice good hand hygiene and cover coughs and sneezes. 

  • have their own water bottles, towels and personal items which will not be shared. 

The Heart Foundation also encourages walkers to:  

  • download the COVIDSAFE app and use it at all times.

  • get the annual flu (influenza) shot and the COVID-19 vaccination.

  • bring own hand sanitiser to each walk and use pre, during and post the walk.

  • talk to their doctor about whether rejoining the walks at this stage is appropriate for them, particularly if participants are vulnerable. This includes older walkers, and those with chronic health conditions.

Walk Organisers must: 

  • take an attendance log at each walk (for safety and contact tracing purposes). 

  • ensure all walkers are registered participants of the program. 

  • limit number of participants per group if necessary, to adhere to restrictions – please check on any capacity restrictions in your own state or territory. 

Please note, if you conduct your walks in a shopping centre i.e. indoors, you must follow the Heart Foundation COVID Safety Plan as described, as well as any direction received from the shopping centre, as they must ensure the implementation of any relevant legislation over and above what we may be required to do.

I'm a Walk Organiser and don't feel comfortable starting up my walking group just yet.

As a volunteer Walk Organiser, if you don’t feel comfortable to support the return of your walking group at this stage, you may wish to consider finding an alternative Walk Organiser or to continue to keep the group on pause for now.

I’m a Local Coordinator and don’t feel comfortable starting up my walking group(s) just yet.

As a Local Coordinator, it is your choice to recommence your walking group(s) and whatever decision you take will have the full support of the Heart Foundation.

Do I need to notify my walkers or will the Heart Foundation?

If you have contact details for your walkers, feel free to get in touch and let them know. The Heart Foundation will send out an email to all Heart Foundation Walking participants with an email address and post an update on our Facebook group.

I have seen a Heart Foundation Walking group walking together prior to the relaunch and/or not adhering to social distancing.

As individuals, they can make the choice to walk together if state/territory restrictions allow. However, they are doing so by their own accord and outside of Heart Foundation Walking.

What happens if someone if our walking group tests positive to COVID-19?

We encourage walkers to seek testing for any COVID-19 symptoms and report a positive test result to the HFW team as soon as possible. Email walking@heartfoundation.org.au to complete an Incident Report Form.

My Walking Group walks indoors, what other considerations are there?

For Walkers walking indoors, (such as shopping centers) added hygiene precautions should be followed and ensure social distancing is practiced at all times. Please refer to specific information for your state/territory regarding indoor / outdoor gatherings - https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert/easing-of-coronavirus-covid-19-restrictions/easing-of-coronavirus-covid-19-restrictions

I am a Walk Organiser with a walking group that has more walkers than is allowed with the current restrictions in my region?

During restrictions being eased, in some states/territories there are still restrictions that only allow a maximum number of people participate in outdoor activities. Therefore, this will need to be adhered by. A solution to this would be to split up into separate groups and stager the start of each group. For example, should 24 walkers turn up to a walk and your state/territory allows a maximum of 20 to participate together, you can split into 2 smaller groups (e.g. a group of 14 and 10) and once split up, one group begins their walk 5-10 minutes before the second. If you chose to do this, both groups must be led by a registered Walk Organiser. If there is only one Walk Organiser in the group, another person will need to register and do their training. Contact walking@heartfoundation.org.au for more information on how to become a Walk Organiser. For up to date information on your state/territories restrictions, please visit https://www.health.gov.au/.


Where can I find the Terms and Conditions?

Walker Terms and Conditions.

Is any research being conducted through Heart Foundation Walking?

We are committed to thoroughly evaluating Heart Foundation Walking. Mail, email, telephone, or face-to-face surveys may be conducted from time to time. Participation in research is not compulsory and you have the right to refuse to take part or withdraw at any point without penalty. However, we value your views and feedback and recognise that good evaluation can assist us to deliver a better program.

Will I be asked to pay or make donations to the Heart Foundation?

This is a free program for walkers, volunteer Walk Organisers and Local Coordinators to join. Donations are welcome and will help us continue our lifesaving research and health education work, however there is no obligation to donate or participate in fundraising. Information about Heart Foundation fundraising will be included occasionally in the newsletter. If you would like to make a donation, or volunteer to help the Heart Foundation, please email walking@heartfoundation.org.au or visit us at https://www.heartfoundation.org.au for more information. Your support will make a difference.

Where can I find the Heart Foundation Online Shop? 

Visit the Heart Foundation Online Shop. You can use your Walker Recognition Scheme vouchers at the shop. 


Does the Heart Foundation offer public liability insurance for walkers?

Walkers are not covered by public liability insurance. By registering as a Walker, walkers agree to enter Heart Foundation Walking at their own risk and not to hold the Heart Foundation, government and other agencies or the Local Coordinator’s organisation responsible for any loss, damage, expense or personal injury sustained from participation. Each Walker also agrees that they are aware of and understand the additional risks that dogs may cause, they voluntarily accept those risks and acknowledge that the Heart Foundation is excluding all liability for injuries or damage caused as a result of including dogs in Heart Foundation Walking.


Heart Foundation walking communications

How do I unsubscribe from Heart Foundation Walking communications?

To unsubscribe from communications you can click the link at the base of Heart Foundation Walking emails, or contact us at walking@heartfoundation.org.au .


Any other questions

Please ask your Walk Organiser, Local Coordinator or email us at walking@heartfoundation.org.au. For questions about your own health, please consult your health professional.