Summer in Australia offers plenty of opportunities for outdoor fun, but the heat and humidity can make staying active challenging. While regular physical activity is key to good health, heat-related illness, sunburn, and ultraviolet radiation (UV) exposure pose real risks (1). Walking is a perfect way to be active in the warmer months. It’s accessible, affordable, and you can do it almost anywhere!
Here are 7 smart ways to step into a healthier, happier summer.
1. Time your outings
Try going for a walk in the early morning or later in the afternoon when it’s cooler. You'll feel more comfortable being active at this time of day, and you’ll avoid the harshest UV rays. Plus, it’s a great time to soak in the peaceful vibe and enjoy the beauty of golden hour. On those days your timing can’t avoid high UV levels, consider opting for an air-conditioned indoor route like your local shopping centre. Many shopping centres host regular Heart Foundation Walking Groups, find one at a location near you.
2. Be sun and heat safe
Slip, Slop, Slap, Seek, Slide! These 5 steps from Cancer Council Queensland are smart ways to protect yourself:
- cover up with lightweight, breathable clothing
- use sunscreen, even on cloudy days
- a wide-brimmed hat offers the best protection for your face from UV rays
- seek shaded walking paths or parks
- slide on some sunglasses to protect your eyes.
Making good sun safe practices part of your everyday will help you stay safe while you enjoy being active outdoors.
3. Stay hydrated
Drink plenty of water to replace lost fluid. High temperatures can lead to increased sweat loss and dehydration. Drinking enough water helps maintain your energy levels and keep your body cool, allowing you to feel great while enjoying your walk. It’s also a good idea to carry a water bottle on your summer walks.
4. Take walking 'snacks'
No, not the food kind, we’re talking bite-sized bursts of walking! One minute, three minutes, 10 minutes - every step counts and even short walks can:
- improve your heart health (2,3)
- lift your mood (3)
- increase your energy levels (3)
- boost your metabolism (3), and
- help you connect with people in your community (4).
Plus, they’re a perfect way to break up long sitting sessions and clear your mind.
5. Make it social
The festive season can be a busy time but there’s no need to miss out on being active. Plan a walk with a friends or family. Lock in a regular catch up or reach out to someone you haven’t seen for a while - walking and talking is a productive use of time!
Here are some extra tips for being active with kids.
6. Be open to exploring
Whether you are travelling somewhere new or staying close to home this summer, seek out a different place to be active. Try window shopping, a walking trail or explore your neighbourhood - you might find new shaded, delightful places to move that suit your everyday journeys.
Want more ideas? Here are 10 ways to boost your activity to inspire you!
7. Be walkability aware
Well-maintained and well-lit footpaths make it easier for everyone to walk. Uneven surfaces can cause unnecessary trip and fall hazards, make it less safe for older people, and difficult for people with prams, white cane users or those rolling in a wheelchair. If you don’t have places to walk safely, be a walking advocate and contact your local council or Member of Parliament. Reporting issues and requesting maintenance helps improve walkability in your neighbourhood.
Every step counts.
Want to be more active? SIGN UP or LOG YOUR STEPS!
Become a friend of Queensland Walks – www.queenslandwalks.org.au and do a Walk My Street check.
References:
- Snyder A, Valdebran M, Terrero D, et al. Solar ultraviolet exposure in individuals who perform outdoor sport activities. Sports Med Open. 2020;6:42. doi: 10.1186/s40798-020-00272-9.
- Kelly P, Murphy M, Mutrie N. The health benefits of walking. In Mulley C, Gebel K, Ding D, editors, Walking. Emerald Group Publishing. 2017. p. 61-79. (Transport and Sustainability). doi: 10.1108/S2044-994120170000009004
- Morris JN, Hardman AE. Walking to health. Sports Med. 1997;23(5):306-32. doi: 10.2165/00007256-199723050-00004
- Glover TD, Todd J, Moyer L. Neighborhood walking and social connectedness. Front Sports Act Living. 2022 Apr 12;4:825224. doi: 10.3389/fspor.2022.825224
This is a shared content article created by the 10,000 Steps team in collaboration with Queensland Walks, and first published by Health and Wellbeing Queensland.
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