walking Archives

Exercising on a budget

Getting started with a new exercise routine can seem daunting and expensive especially when you’re on a budget. There are a lot of pressures to spend your hard-earned money on exercise gear, equipment, memberships and trainers or coaches. But you don’t need a big budget to get active, improve your fitness and reduce your health risks.

Throughout history people have coped quite well with little or no special exercise equipment. So what IS the best way to improve strength, flexibility, endurance and cardio health when you’re on a budget? In this article I share with you how you can make walking your go-to exercise of choice and how you can vary your walking routine so that you stay motivated and keep your fitness progressing along ….. all on a budget!

bushwalking with family

Money, money money!

Australians spend billions of dollars a year on exercise – memberships of gyms and clubs, exercise classes, clothing, equipment, massages, personal trainers and more. Can you believe that about a third of the population pay for gym memberships but almost half of these people only occasionally use the gym, maybe 1-2 times a week? That’s a huge investment for minimal health gains!

Gym memberships are only one way to get your exercise in. There are many other ways you can spend your exercise budget – sports clubs, specialised gear and clothing, race entries, travel and accommodation to participate in races, training programs, and renovations and equipment to make your own home gym.

If you’re just starting out and want to get an exercise program going, this can seem daunting and expensive. Maybe you won’t like that sport, or maybe you won’t enjoy the gym environment. What if you purchase all the gear and equipment and then decide it’s not really for you?

Don’t fall into the trap of spending big in order to exercise. You have other options if you don’t want to spend a lot of money, or if you don’t want to spend any money at all. There are plenty of pressures out there to hand over your hard-earned money on everything in life including exercise. It’s easy to get hooked into marketing campaigns and the latest health fad which often leads people into comparisonitis, FOMO (fear of missing out) and an unhealthy focus on changing your body’s appearance. You can easily get sucked into believing that you HAVE to spend up big to get fit and healthy.

bushwalking boots

Get back to the basics with exercise

I love going to the gym and I find some of the modern technical clothing very comfortable. These things can certainly enhance your enjoyment of exercise but throughout history people have coped quite well with little or no special exercise equipment. Remember, the aim of exercise is to improve strength, flexibility, endurance and cardio health by putting a load on your body. And that doesn’t have to cost anything!

Generations before us didn’t need all the gear and memberships! Exercise was part and parcel of a hard day’s work fixing fences, chopping fire wood, baking bread by hand, walking or riding to the shops, and doing the laundry with a boiler and wringer!

Functional activity like this can provide you with plenty of exercise but today’s housework generally doesn’t cut it in terms of exercise. If you’re going to increase your physical activity without overspending, you’ll need to get back to the basics and make the most of opportunities all around you.

Start with a good pair of shoes

In my opinion, the most important piece of equipment you’ll need is a good pair of sports shoes. If you don’t have any, get yourself properly fitted out so that you protect your feet and minimise any injuries from poorly fitting shoes. Once you’ve got your shoes sorted, the rest is pretty easy. Pull on some comfy clothes, slop on some sunscreen, grab a hat and a bottle of water and you’ve got all the makings of one of the most accessible forms of exercise we have on the planet today – walking!

Walking is ideal exercise for most people wanting to improve general health and fitness. But if you have any concerns or medical issues, make sure you check with your doctor or health practitioner before beginning.

one step at a time

Walking is your ideal exercise on a budget

Walking is an ideal form of exercise because …..

You can set your own pace
There’s less opportunity for comparisonitis when you’re walking outdoors than when you’re in a group class or gym hall
Walking is convenient – you can walk almost anywhere no matter where you live or work or travel
You can walk alone or in a group
You’ve probably already got everything you need to go walking
If you don’t have everything, you still don’t HAVE to spend a lot to get started
You don’t need any special equipment
Walking is low impact exercise – perfect if you’re just starting out, coming back after injury or have joint pain.
Walking is free (please note that there are day entry fees or car parking fees to some National Parks and recreation reserves)
Walking is not boring if you change your routine regularly. Find a new place, pace, direction, gradient or length of walk. Ask someone to be your walking buddy or go alone. Walk at different times of the day including at night and explore different areas in different seasons. Adopt a different theme for each day to make it interesting – look for animals, clouds, sounds, colours on your walks.
Educate yourself while you walk by listening to podcasts and audio books
Listen to music as you walk and keep the pace
Walking keeps you grounded. The process of making forward motion with each repeated step can get your mind and body in sync with the world around you.
Spending time in natural environments can be settling when you feel anxious, down or stressed. Combine this with physical activity and you’re onto a winner!
Meet up with others to stay motivated. Join a walking group or try your hand at Park Run.
Vary your walks by including different elements and scenery. What urban walks interest you? Seek out as many flights of stairs as possible. Try a bush walk, wetlands walk or beach walk. Go barefoot at the beach and feel the sand between your toes. Pace out your steps around the farm paddock or check out your local park.
Walk with a purpose – walk to work, school, a friend’s place, bus or train station, shops
Have a go at orienteering using a map and compass
Use a navigation app or GPS device to pre-plan your walk or record statistics of your walk for your own purposes or to share with others.
Wearable devices with pedometers, smart phone apps and other data trackers can help with motivation to reach your goal (eg number of minutes walked, numbers of steps each day)
Wear a backpack for added weight training whilst walking
Schedule ‘walking meetings’ and ‘walking catch-ups’ into your week
Go for a lunch time walk or an end-of-day walk to wind down and de-stress
Earn as you walk – deliver newspapers or pamphlets along your way
Go ‘window shopping’ – meander along a street with retail stores after business hours and enjoy your time to look around a part of town that you usually rush through
Take your kids for a walk after school while everyone chats about their day
Add value to your daily walk by incorporating a session at the local outdoor gym, a sprint along your favourite section, carry some hand weights along the way, or pause for a few yoga stretches midway.

take time out for a night walk

Make walking your ‘go-to’ exercise

Walking is my go-to exercise. I can go walking almost anywhere, any time that fits my schedule, and with minimal gear. You can spend heaps of money on exercise, but for most of us, we don’t have to. Walking is a fantastic opportunity to move your body and improve your health, fitness and your mental health. Did you know that walking is in fact the most popular form of exercise in Australia? Don’t miss out on the everyday opportunities to be kind to your mind and body! Begin your walking adventures with any of the ideas above and let me know how you go.

Do you have some other ideas about how to exercise on a budget? I’d love to hear from you!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in ‘Daisy Spoke’ that inform, inspire and empower women to a healthy and active lifestyle.

Where to go walking in the Southern Downs

Whether you’re a visitor or a local, there are plenty of choices when it comes to walking in the Southern Downs. The region is about 1 ½ to 2 hours south west of Brisbane in Queensland. The two main urban centres are Warwick and Stanthorpe, with dozens of smaller rural towns and villages across the region.

This post is an overview of just some of the many walks you can choose from. Keep an eye out for future posts that will give you heaps more detail on a selection of the bushwalks and mountain bike trails in the region like the one I wrote last year on Bushwalking in Goomburra, Main Range National Park.

Thinking about taking up hiking? My blog post How To Get Started Bushwalking will get you going!

Walks in and around Warwick

Queen’s Park River Walk

Condamine River winds through parkland — Walking in the Southern Downs – the beautiful River Walk in Warwick

The Southern Downs region promotes 5 different urban walks close to the Warwick CBD which you can follow along on this map. The popular River Walk at Queen’s Park has recently been extended past Hamilton Oval in the direction of Gillam Park. The River Walk is also suitable for bicycles, scooters, prams and wheelchairs with easy access to toilet facilities and picnic tables. There’s plenty of shade and a fenced off-leash area for dogs.

Walks in and around Stanthorpe

Quart Pot Creek

Quart Pot Creek is an absolute gem in the centre of Stanthorpe flanked by parklands on both banks with extensive walking and cycling paths, gardens, picnic tables, toilets and play equipment. You can access this beautiful green belt from many points along its length including Apex Park, Lions Park, Heritage Park and from the Stanthorpe Visitor Information Centre.

Mt Marlay

Mt Marlay is a small bushland reserve in the middle of Stanthorpe, popular for many years with locals on their regular walking routes. There are a couple of short, marked walking tracks on Mt Marlay which you can see on the map below. The regional council and the Southern Downs Mountain Bike Club have recently begun developing a small network of mountain bike trails here which are clearly marked so that you don’t accidentally wander off the dedicated walking tracks onto the mountain bike tracks.

Donnelly’s Castle

Donnelly’s Castle is about a 20km drive to the north west of Stanthorpe. Access is from Castle Lane which comes off Donnelly’s Castle Road at Pozieres. Donnelly’s Castle is a natural formation of the locally occurring granite rocks and boulders which apparently served as a fabulous hideout for the bushranger known as Thunderbolt. You can really imagine the truth of this legend when you scramble up, around and through the rocks and peer into the distance from the lookout at the top. Kids and adults alike are bound to have a heap of fun here exploring the ‘castle’. I’d recommend close supervision of young children and keeping a keen eye out for snakes. Toilet facilities and picnic tables are available.

Girraween National Park

Girraween is about a half hour drive south of Stanthorpe. This unique national park is a landscape of stark contrasts. Girraween is famous for its abundant wildflowers and its rugged granite outcrops. The national park is also home to an extensive variety of birds, kangaroos, frogs, reptiles and other wildlife and is a popular place for day visitors and campers. As I write this article in January 2020, the camp grounds have been closed for some time due to ongoing drought, and the area has suffered from recent bushfires. As with all natural environments, Girraween changes with the seasons and I’ve loved watching the cycles of regeneration here over many years. There are signed bushwalks at Girraween ranging from 280metres to 11kms. Or simply explore the granite rock pools near the day use area. Toilet facilities, picnic tables and BBQs available.

You can read more about Girraween in my Great Backpacking Adventures series.

Sundown National Park

Sundown National Park can be accessed by most conventional vehicles from the south near Glenlyon Dam, or from the north off Texas Road and onto Nundubbermere Road. A third access point is along Sundown Road via Ballandean however once at the National Park the tracks become rough and steep so a 4WD is recommended along here. Sundown has several walks of varying lengths and difficulty as well as some camping areas. Look at the Sundown National Park website to plan your trip before heading out there as it is more remote than other regional parks with fewer facilities.

Walks in and around Allora and Goomburra

Dalrymple Creek Park

Dalrymple Creek Park is a shady park along the banks of Dalrymple Creek in Allora. The walking trail leads you along the banks of the creek with toilet facilities, picnic tables, BBQs, and play equipment along the way.

Goomburra Section, Main Range National Park

Waterhole in Goomburra National park — The Cascades walk in Goomburra National Park

The Goomburra section of Main Range National Park is about 40kms east of Allora. Sections of the road into the National Park are unpaved and at times can be difficult for low clearance vehicles to navigate. After rain there can be several water crossings into the entrance of the park. A day use area and camping sites are available within the National Park as well as toilets and a variety of walking tracks that begin at the camping and day use areas, as well as other walking tracks that can be accessed from Lookout Road. Goomburra walks range from less than a kilometre to 12 kilometres long. All the walks are on unpaved surfaces and can include steep sections, natural obstacles (eg tree roots) and creek crossings. Spectacular views of the surrounding valleys and ranges can be seen from the high points of some of the walks.

Walks in and around Killarney

Queen Mary Falls, Main Range National Park

Queen Mary Falls is about 45kms east of Warwick. It offers a beautiful day use area with car parking, picnic tables, toilets, water and BBQs as well as a small kiosk across the road. The walk to The Falls is a 2 km circuit through the forest to the bottom of the Falls and back up again. The walk is steep in places, has stairs and is not suitable for prams or wheelchairs. The causeway at the bottom can be slippery.

If you’re looking for a shorter walk that’s suitable for prams, wander along to the two lookouts on either side of the Falls just a couple of hundred metres from the car park.

Browns Falls

Browns Falls is accessed from Spring Creek Road as you travel from Killarney towards Queen Mary Falls. Park your vehicle at Brown Falls Park where there is play equipment, picnic tables, BBQs and toilet facilities. Follow the track under the road and along the watercourse in an easterly direction for about 600 metres. The track is not well defined in places and you will need to scramble or rock hop along the watercourse. Take care as it can be very slippery when wet. The falls plunge into a beautiful waterhole surrounded by rock.

Walks near Maryvale

Cunningham’s Gap Section, Main Range National Park

Cunningham’s Gap is at the top of the Range on the Cunningham Highway about 90 minutes south west of Brisbane or 45 minutes east of Warwick. The closest town in the region is Maryvale only 15 minutes on the western side of the range.

There are two main access point to the walks in this section of the National park. At the top of the range known as “The Gap” there is a small car park and toilet facilities on the northern side of the highway with additional limited parking along the southern side of the highway. If you are crossing the highway to access the facilities or the walks on the other side, take great care and follow any signage that has been placed there for your safety as this is a very busy highway. Most of the walks are accessed from the northern side of the highway.

Kathryn looks amazed and wide-eyed at the rainforest in Main Range National Park — The rainforest in the Cunningham’s Gap section of Main Range National Park is stunning!

The alternative place to access The Gap walking tracks (and my personal favourite because it’s off the highway!) is via the West Gap Creek picnic area on the western side of The Gap. From Warwick, West Gap Creek picnic area is on your left just past “Stacey’s at the Gap” a couple of kilometres before you reach the The Gap. There are two small car parking areas, an extensive grassy picnic area, toilets, water, picnic tables and access to the Box Forest Walking Track which takes you about 2.5 kilometres through rainforest uphill to The Gap and the other walks. Walks here range from 1.6 kms to 12 kms long with varying levels of difficulty. Once again, check the National Parks site if you intend visiting as there were extensive bushfires through the Park in late 2019 resulting in closures of most walks throughout Main Range.

Some things to remember when walking in the Southern Downs!

There are simply SO MANY wonderful choices when it comes to walking in the Southern Downs. With so much natural beauty surrounded by a rural landscape, it’s the perfect place to relax and unwind. But safety always comes first! Here are a few reminders to help you have a truly fabulous time whilst minimising risks:

Always prepare by doing your research before leaving home
Check the National Parks ALERTS web page for closures and other advice, or contact the Rangers at the Park you plan to visit
Take plenty of drinking water and food for everyone in your walking group as drinking water may not be available
Wear comfortable closed shoes suitable for the terrain
Protect yourself from the sun
Follow signage and advice from authorities such as staying on track and taking all your rubbish with you
Be First Aid aware and be well prepared including knowing how to manage snake risk and other injuries
Mobile service may not be reliable in all areas
Let someone know where you are going and what time you expect to be back
Make sure you have plenty of fuel in your vehicle – some parks like Sundown National Park are a long way from fuel stations

For more information about walking in the Southern Downs

For more information about the parklands across the Southern Downs region, go to the Southern Downs Regional Council website or check with the Visitor Information Centres or the many tourism operators.

Let me know your favourite places and spaces for walking in the Southern Downs and further afield! And join us over on our community Facebook Group Outdoors is my Therapy where you can share ideas and inspiration no matter where you live or how you love to spend your time outside!

Bushwalking in Goomburra, Main Range National Park

Regardless of your level of fitness there are plenty of options for bushwalking in the Goomburra section of Main Range National Park on the Southern Downs. As with many National Parks, it is a privilege to be able to share in the natural wonders and history of the area. There are varying stories about the meaning of the word “Goomburra” taken from the local Aboriginal language. The European history of the Darling Downs area relates to transport routes between the east and west, the logging industry, and frequently violent conflict with the Traditional Custodians of the land.

About Main Range National Park

Main Range National Park covers over 30 000 hectares in the Gondwana Rainforests of Australia World Heritage Area in south east Queensland. With an amazing diversity of plants and animals and unique terrain, Main Range is a popular place for people to picnic, bushwalk, camp and venture into the more remote areas of the Park.

Main Range National Park is divided into 3 sections including Queens Mary Falls, Cunningham’s Gap, and Goomburra. Let’s take a closer look at the Goomburra section.

Are you new to bushwalking? Read some tips and hints on how to get started bushwalking.

Goomburra Section

bushwalking Goomburra 3 — Explore the wide variety of habitats when you go bushwalking in Goomburra

The Goomburra section of Main Range National Park is about 170kms south west of Brisbane by road or about 55kms north east of Warwick. The Park offers spectacular scenery with rugged mountains, scenic lookouts, open dry forest, and rainforest. The Park habitats provide shelter to a variety of Australian flora and fauna including some endangered species.

Accommodation

Camp sites with composting toilets are provided in this section of the Park, and other private camp grounds and accommodation options are located nearby.

Access

Hidden away from the highway, access to the Goomburra section of the Park is along Inverramsay Road. Travelling along here reminds you of where your food comes from. The road meanders along the beautiful Goomburra Valley, home to grazing, dairying, vegetable and crop farms, as well as recreational enterprises such as 4WD parks and private campgrounds – very popular destinations for long weekends and school holidays.

The final approach to the Park is unfenced and unpaved so be aware of cattle wandering across the road. At times you may need a high clearance vehicle to navigate the unpaved sections. After rain there can be several water crossings as you enter the Park.

Kurrajong Picnic Area is on your left near the intersection with Lookout Road and a nearby information sign. Driving straight ahead you’ll discover two campgrounds with toilets and access to some of the walks from the car park where the road terminates.

Driving along Lookout Road you’ll wind your way up a narrow unpaved road which gives access to more walking tracks.

Bushwalking Tracks

There is a variety of walking tracks in the Park ranging from short and easy walks to steeper and more

bushwalking in Goomburra 1 — Rock pool on The Cascades track

challenging half-day walks.

Dalrymple Circuit (1.2kms return) is a Class 3 walk with interpretative signs which winds through the forest and creeks. This walk is suitable for families or anyone looking for a short walk that gives you a taste of what Goomburra has to offer.

Cascades Circuit (6.5kms return) is a Class 4 track that’s a bit longer and more challenging. Wind your way up through the rainforest crossing the creek numerous times to sit by the rocky pools at the upper reaches.

The Ridge Track (5kms return) is a Class 4 track that takes you through quite steep terrain with dry forest and rainforest. Take care on the steep fire road and walking tracks as the gravel can be quite slippery whichever direction you go.

North Branch Track (7kms return) is a Class 4 track that begins off Lookout Drive near the Kurrajong

bushwalking Goomburra 2 — Lush ferns growing on the Ridge Walk track

picnic area. From the picnic area, walk to the other side of Lookout Drive and cross the creek. On your left you’ll see the start of the North Branch Track which takes you through mostly dry open forest until it reaches the edge of the rainforest which is a perfect spot to rest and have a snack before returning the same way you came.

Araucaria Falls (3.6kms return) is a Class 4 track that takes you through rainforest to the base of the falls. Access to this walk is along Lookout Road.

Sylvesters Lookout (940m return) is a short and beautiful Class 3 track that can be accessed from Lookout Road. The walk takes you to a spectacular lookout.

Mount Castle Lookout (960m return) is another short, beautiful Class 3 track that can be accessed from Lookout Road. Walk through rainforest and be rewarded with amazing views below.

Winder Track (12 kms return) is a Class 4 track that goes out-and-back from the end of Lookout Road. This track is vehicle-width leading you through the forest to ‘the winder’ which was used in the bygone days of logging and timber cutting in the area. Although listed as a Class 4 track, the walk undulates fairly gently and does not generally have much in the way of obstacles. At the start of the walk keep an eye open on your right for views across the valley.

The art of not-bushwalking

If you’re not feeling up to the challenge of bushwalking in Goomburra, or maybe you have young children to care for, simply have a wander or a quiet sit-down in the campgrounds or picnic area. There’s always so much to see right on the edge of the forest, with birds flitting in and out, echidnas, wallabies and kangaroos, reptiles, and frogs and other water-based creatures along the creek. Take a book or some binoculars or a pack of cards and enjoy the peaceful surrounds as you reconnect with the natural world around you.

Things to watch out for

There are the usual things to watch out for whilst bushwalking in Goomburra including snakes, ticks, leeches, flies and mosquitoes. You may also see some stinging trees depending where you walk, so be careful not to touch these. Check the parks site for ‘alerts’ of bushfires and park closures. As always the recommendation is to be prepared with first aid knowledge, a snake bandage, sun and insect protection, wear long sleeves and trousers, slip on a hat, and take plenty of water with you as it can be quite hot and humid on the walks. Let someone else know where you are planning to go and let them know when you’ve returned so they don’t unnecessarily send out a search party. Mobile service is very poor throughout the area.

It’s time to stop dreaming and start bushwalking in Goomburra!

So….. enough reading and dreaming about it! It’s time to get organised and get out there for real!

WHICH TRACK WILL YOU BE BUSHWALKING IN GOOMBURRA?

Walking Track Classifications

This article refers to the Australian Standard for classifying the level of difficulty of walking tracks. The Goomburra Section of Main Range National Park has Class 3 and 4 walking tracks which are defined below:

Class 3 Walking Tracks

Well-defined, distinct tracks, variable in width. Muddy sections, steep grades and steps may be encountered. Some exposed roots and rocks.
All junctions signposted and may include interpretive signs.
May be partially overgrown; hazards such as fallen trees and rockfalls may be present.
No formed creek crossings; cliff edges and lookouts generally not fenced; appropriate caution required.
Reasonable level of fitness required and ankle-supporting footwear recommended.

Class 4 Walking Tracks

Distinct tracks, surface likely to be rough with exposed roots and rocks.
All junctions signposted. Markers may be used where necessary (e.g. at creek crossings).
Variable in width; muddy sections, steep grades and extensive steps likely to be encountered.
May be overgrown; hazards such as fallen trees and rockfalls likely to be present.
No formed creek crossings; no fences on cliff edges or lookouts; high level of caution required.
Moderate fitness level and ankle-supporting footwear strongly recommended.

How to get started bushwalking

I meet many people who would like to take themselves or their family on outdoor adventures, but they’re not sure how to get started bushwalking. In this article, I’ll outline some simple steps you can take to get started, stay safe, and have loads of fun! Keep your eyes open for a whole series of articles on places you can bushwalk across South East Queensland and beyond.

What equipment do I need to go for a bushwalk?

The basic equipment is really quite simple:

a comfortable and sturdy pair of covered shoes
a drink bottle,
a hat, and
some sun protection such as sunscreen and sun-safe clothes
basic first aid and medical supplies for yourself or your group such as an asthma puffer and snake bandage – I slip a snake bandage into my pocket or backpack even on short walks

If you’re bushwalking in cold or alpine areas, you’ll also need:

warm layers of clothing eg jacket, beanie.

And if the weather is damp, you might like to have:

a rain coat or poncho

What else do I need to think about for longer or more challenging walks?

As you become more experienced, you might like to go on longer or more challenging bushwalks, so it’s important to have:

well-fitting shoes and socks suitable for the terrain and the climate
a small backpack that can hold all the gear you’ll need for an awesome day out – snacks, water, extra layers of clothing, raincoat, maps, emergency devices, and a camera,
some people like to wear gaiters to protect against snake bites and prickly plants

What about overnight hikes and camps?

If you plan on a multi-day bushwalk you’ll also need to have:

a well fitting backpack large enough to hold your gear, especially if you plan to be self-sufficient,
a shelter such as a tent,
food for the duration of your expedition
enough water plus a bit extra to get you to your next water supply – this includes water for drinking, cooking and cleaning,
a water purification system if you plan to collect water from untreated water supplies,
a sleeping mat,
sleeping bag,
toiletry items,
a trowel and toilet paper,
extra clothes to sleep in or if you want a clean set of clothes for your second day,
a stove and cooking equipment,
maps and navigation equipment such as a compass and / GPS, and
emergency communication equipment such as an emergency beacon, EPIRB, or GPS communication

We’ll cover equipment for overnight hikes in more detail in a future article.

How much water will I need?

The amount of water you need to take depends on lots of things including how far and how long you’ll be bushwalking as well as the temperature and humidity, whether there is drinking water available along the way, how strenuous your walk is, and how much you as an individual need to drink. A very rough guide is usually a minimum of 2 litres per day, however I’d recommend more than that especially if the weather is hot, and just in case you stay out longer than planned. If you’re planning to cook, you’ll need extra as well.

How much food should I take on a bushwalk?

If you’re going for a short walk (less than an hour), you generally won’t need to take food. However, I think every walk is much more fun when you stop for a little picnic along the way. Choose food that won’t easily spoil or be squashed. It also pays to think about how heavy your snacks are and take a bag or container to transport your scraps back home.

Where can I go bushwalking?

Popular public walking spaces in Australia can be found in regional or council parks, state reserves and forestry, and in national parks. There also some privately owned land holdings that are open to the public. You can search the Internet for what’s available in your local area. Regional tourist information sites and centres also provide this information. Australian walking trails are often classified according to levels of difficulty from Class 1 to Class 5. This makes it easier for you to plan the right type of walk for your group.

In future articles I’ll share some of my favourite places with you.

How much does it cost to go bushwalking?

Most walking trails in Australia are free, however there are some parklands that require you to purchase a permit for vehicle entry (such as some national parks in some states). And you need to book ahead and pay an entry fee for some multi-day walks which assists with managing and maintaining the trails and surrounding environment.

Is it safe to go bushwalking alone?

Walking solo can be a great experience if you are properly prepared. I’d recommend:

Tell someone where you are planning to go and when you expect to be back, and then make sure you let them know you’ve arrived home safely afterwards.
Be extra careful about preparing and packing for your walk because you only have yourself to rely on.
Take some extra water and food, as well as first aid supplies.
Stick to trails that are within your level of expertise.
Take a phone but don’t rely on having mobile coverage everywhere. (Remember you can use your phone’s GPS to help you work out where you are even if you don’t have phone coverage. The GPS function uses a satellite system not a mobile phone system.)
Download navigation and emergency services apps and practise using them before you go! Some suggestions include:
- Orux Maps
- GPS to SMS
- Emergency+

How can I meet other people to bushwalk with?

Here are a few ways to meet other people who like to bushwalk:

join a bushwalking club
look on Facebook and MeetUp for bushwalking groups and activities
find a professional guide who can lead you on an organised walk
ask about walking groups and organised activities at tourist information centres and national parks offices
say hello and strike up a conversation with other people you meet along the trails – you’ll be surprised how much information other people have!

So there you have it – a brief introduction on how to get started bushwalking. Join me for future articles where we’ll explore more details about the amazing places you can go no matter your level of fitness or experience. And send me a message if there’s a particular question or topic about bushwalking that you’d like answered.

How to exercise on a budget: what about walking?

How DO you exercise on a budget?

There are so many pressures to spend your hard-earned money on, well, ummmm ….. basically everything! Including exercise. If you tune into the world around you or if you’re easily hooked into comparing yourself to others, you’ll probably believe that you HAVE to pay for a gym membership, you HAVE to buy fancy equipment to get fit, and that you HAVE to have the latest super-tech clothes if you intend to work up a sweat (which kind of goes along with exercise!).

Well I’m telling you that all these have-to’s are simply not true. Sure, some of those fancy clothes or equipment can enhance your exercise, but for aeons humans have coped quite well with little or no special exercise equipment. I mean, exercise is basically improving your strength and aerobic health through activity that puts a load on your body. It doesn’t HAVE to cost anything, and crying poor is never a reason to stay on the sofa.

Back in my day …..

Ask your grandparents or great grandparents (if they’re still around) and they’ll tell you what it was like back in their day. I bet they’d say no one needed any gyms or fancy schmancy pants in the olden days: exercise consisted of a hard day’s work out on the farm fixing fences, collecting and chopping wood for the kitchen fire, walking to the shop and doing the laundry in a boiler!

You don’t need a big budget!

Yes, times have changed and it’s a different world we live in, but there are some things that have stayed the same. To exercise on a budget, you simply get back to the basics – focus on your daily dose of physical activity instead of the frills-and-all approach that can suck you in. Get yourself a decent pair of shoes, pull on some comfy clothes and a hat. Slap on some sunscreen. Grab a bottle of water. And you’re all good to go walking, one of the best and most accessible types of exercise we have.

Why is walking ideal? Oh my goodness, let me count the ways!

You can set your own pace
It’s convenient – slip on your shoes and get out the door no matter where you live or work or travel
You can do it alone or in a group
You’ve probably already got everything you need to go walking
If you don’t have everything, you still don’t HAVE to spend a lot to get started
No special equipment needed
It’s free in general – to tell you the truth, there are a few places I’ve been to that charge a small fee such as a day entry fee to some National Parks or car parking fees in busy tourist or urban spaces, but that’s the exception not the rule. Walking is one of the cheapest ways to exercise on a budget.

Walking ….. “BORING!”

Walking is boring, you say? Well, anything’s boring if you repeatedly do the same thing day after day, in the same place, and in the same way.

Never be bored again!

Here are some ideas to vary up your workout so you’ll never be bored again, even if you need to exercise on a budget (and that’s most of us)!

Mix it up – walk in different places
Choose different length walks – some days go long, and other days go short
Go solo, or meet up with a buddy
Join a walking group
Have a go at Park Run
Change up which direction you go on your usual route
Challenge yourself to an uphill climb
Relax with a downhill walk
See the city sights on an urban walk
Climb those stairs – repeatedly!
Go exploring on a water walk – river, dam, ocean
Treat yourself to a bushwalk – check out National Parks, State Forests, reserves
Wander along the beach, feel the sand between your toes
Walk with a purpose: walk to work, school, a friend’s place, bus or train station, shops
Swap your usual routine and enjoy the sights at a different time of day
Grab a map and compass and give orienteering a go
Use a navigation app or device to pre-plan your walk – you can even be really creative by designing a funky picture that overlays the streets and then follow that on your walk
Pace the paddock or local park
Walk with a backpack for added load, or take some light hand weights
Walking meetings are all the rage!
Have a walking break at lunch time or after work to wind down and de-stress
Leave your car a few kilometres from work or the train / bus station and walk the rest of the way
Earn as you walk – deliver newspapers or pamphlets house-to-house
Go window shopping
Take your kids for a walk after school while everyone chats about their day

Walking can be your go-to exercise too!

Walking has always been my go-to exercise because I can do it almost anywhere, any time, with little equipment, no expense, and all the benefits of feeling great and knowing I’m giving my future health an awesome boost! And you can too! Start with any of the ideas above and let me know how you go, or share your other ideas with me on how to exercise on a budget.

How do you spring clean your mind?

Spring cleaning can happen at any time of the year

It’s spring at the moment in Australia where I’m sitting at my computer writing this blog post. As I reflect on the very warm day we’ve had, and the cool breeze wafting in through the window, thoughts of spring cleaning come to mind. But, why wait for spring??? Spring cleaning can happen at any time of the year!

Let go of what is no longer needed

What a great feeling it is to clean out the house, office or car; throw away, recycle or give away the excess that has accumulated over the past months, year, or more. Spring cleaning offers us a sense of lightness, organisation and order. It gives us renewed energy, like a gentle breeze after a hot day. We’ve swept out the cobwebs and feel fresh and clean again.

Our minds can do with a spring clean too

It’s not just our houses, offices and cars that need regular spring cleaning. Our minds need de-cluttering too, and in my opinion we can all benefit from a little de-cluttering every day. When we organise our thoughts and simplify our lives, our lives run smoother.

You can choose how to de-clutter your mind

Spring cleaning our houses is one thing, but how on earth do we go about de-cluttering our minds? One of the best ways to do this is by going for a walk, especially in a green zone. But you might prefer to spend some quiet time in the garden, listen to music, or do some painting. Perhaps you prefer more energetic methods of de-cluttering your mind like running, boxing, swimming or mountain bike riding (a personal favourite!).

Consistency and regularity are key!

Whatever your choice, remember to be consistent and regular with your actions so that things don’t get on top of you. Caring for your mind is just like housework and yard work. When you take regular small steps to clean up and clear out, life seems a whole lot less messy and there is space and energy for the things you value most.

Remember …. no matter the season, no matter the weather, you don’t need to wait till spring. Jump into spring cleaning today!

What works for you?

How do you de-clutter your mind and organise your thoughts?

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.