How to put a real skip in your step

From those first few tentative, wobbly steps as a toddler, humans instinctively put one foot in front of the other for the rest of our lives.

The joy those first steps bring us and our loved ones needn’t come to a halt as we get older. As the decades roll on, doctors, psychologists and personal trainers and remind us how important it is to “keep moving” to ensure optimum physical and mental health and mobility.

But ‘going for a walk’ in our 50s and beyond means different things to different people. It may be a fast track to social connection, with friends heading to the local coffee shop; a stroll on the beach; taking the dog ’round the block; or striding out on a neighbourhood circuit. For some, it’s taking steps towards fundraising for charity – such as Coastrek for Beyond Blue on July 17 (coastrek.com.au/events-sunshine-coast-qld) and The Bloody Long Walk to cure mitochondrial disease on May 31 (bloodylongwalk.com.au/sunshine-coast/).

Others like to strut and learn – like on the Museum of Brisbane’s Convict Brisbane Walking Tour, from the historic windmill on Wickham Terrace to Queens Wharf (museumofbrisbane.com.au/whats-on/convict-brisbane-tour).

And an increasing number of over-55s are putting their best foot forward, clocking up the kilometres with gentle hikes or overnight treks on holidays. A desire for slow travel and JOMO (the ‘Joy Of Missing Out’) means walking, hiking and trekking are winning out over ‘the big holiday’.

That’s why seniors make up one of the fastest-growing demographics in adventure tourism.

Grand View Research’s Adventure Tourism Market Report (2026-2033) reveals that the 51-60 years group accounted for a global market share of 25.7 per cent in 2025.

It says this age group is drawn to adventure tourism as its members seek opportunities for physical activity, personal growth and connection with nature, often opting for softer adventure options such as hiking and cultural immersions that align with interests and physical capabilities. It sounds like, the older we get, the more we agree with Chinese philosopher and the founder of Taoism, Lao Tzu: “A journey of a thousand miles begins with a single step”.

FIT TO TAKE ON THE WORLD

Because we’ve been walking all our lives, we may think we know all there is to know about ‘legging it’.

But we can’t all tackle the 5km Mt Coot-tha Summit Circuit or the Sunshine Coast’s 73km Coastal Pathway, let alone Spain’s Camino de Santiago or New Zealand’s Milford Track, on a whim.

Exercise physiologist and Your Time columnist Caitlyn Huth, of Full Circle Wellness, says consistent preparation is the key to tackling any long walks.

“Walking is one of the most accessible and rewarding forms of physical activity at any age,” she says.

“And for those over 55, it can be a cornerstone of healthy ageing.

“That said, preparing for longer walks requires a little more intention than it might have in earlier decades. It is best to start with a gradual approach: if 5km is your goal, build up in increments, adding 500m to 1km each week. This allows your cardiovascular system, joints and connective tissues time to adapt, reducing the risk of overuse injuries.

“You may also benefit from including a smooth warm-up: five to 10 minutes of gentle walking and mobility exercises for the hips, knees and ankles. This can significantly improve comfort and performance by preparing the tissues for the upcoming challenge.”

And don’t underestimate the value of strength training alongside walking.

“Exercises targeting the legs, trunk strength and balance (such as sit-to-stands or step-ups) will make those longer distances feel not only achievable, but enjoyable,” Caitlyn says.

“Particularly if walking up/down hills, stairs or slopes, this will take a lot more energy and effort than expected.

“Preparing the body and your mind to experience some muscular fatigue and breathlessness, it may get uncomfortable.

“The key here is to regulate the body: pace yourself with the steps and keep your breathing in rhythm and recognise when a rest break is needed.”

The other ‘obstacle’ as we age is a mental one. The mere thought of falling can be a stumbling block to walking.

“Falls are one of the most common barriers to maintaining an active lifestyle, but the good news is that many are preventable with awareness and a few practical strategies,” Caitlyn says.

“One of the simplest is to stay attentive to your environment. Uneven pavements, loose gravel, wet leaves and unexpected changes in surface are frequent culprits.

“Lifting your feet slightly higher than usual and shortening your stride on tricky terrain can improve stability.”

She says that having ‘good balance’ or preventing falls isn’t just about how still and upright you can be but being able to react and respond well to environmental changes or shifts in position.

Incorporating balance, coordination and reaction exercises into your weekly routine can make a profound difference.

Caitlyn says activities such as tai chi or gentle yoga can help bring body awareness to our movements, but other skills challenging movement and reaction games help train your body to respond and recover quickly from stumbles.

“Strength training is also key here for a strong body that can either withstand the impact of a fall and to be capable of getting up off the ground independently,” she says.

“Ultimately, confidence is key: the more stable and prepared you feel, the more likely you are to keep moving – and that consistency is what delivers the greatest health benefits over time.

“Walking isn’t just exercise, it’s freedom, clarity and connection – to your body, your surroundings and, often, to others.

“With a little preparation and awareness, it can remain a safe, sustainable and deeply satisfying part of life well into your later years.”

THE ‘ROAD’ LESS TRAVELLED

RETIREES Ross and Beth Bennion spent a lifetime in business and now enjoy challenging themselves on walking holidays. Ross, 67, and Beth, 68, outline their experience on Tasmanian Walking Company’s Three Capes Signature Walk.

Why Tasmania and the Three Capes Signature Walk?

Probably because everyone we knew who had been to Tassie wanted to return or had already returned on numerous occasions. Tassie didn’t disappoint. It was beautiful. The Tasmania Walking Company (TWC) and Three Capes Signature Walk had excellent reviews. The images of the water, tracks and the cliffs were very appealing, and it looked like a bit of a challenge rather than just a four-day walk.

What were the selling points that might appeal to seniors?

The walk was rated easy to moderate. We didn’t have to carry a heavy backpack. Having a bed, hot showers, a drying room and a three-course meal with wine every evening was very enticing. An additional plus for Ross and me was that the really strenuous walk with 4000-plus steps out to Cape Hauy was optional. Ross loves, loves, loves a physical challenge and he did this walk with three others and a guide. Not me. There is no way I would enjoy that. Also, on the regular track, there was freedom for walkers to walk at their own pace, and a guide always came up the rear of the group. There was safety in this. We had plenty of stops along the way where we’d take off our pack and have a cuppa and cake.

How did you prepare?

Ross and I started walking 5-7km along the beach most days from about six weeks out from the walk.  There were two long staircases of 200-plus steps on that walk which we would often climb. We infrequently climbed the 800m up Mt Coolum. That was tough to start with, and we often stopped to catch our breath. Closer in time to the Three Capes Walk, we carried backpacks and wore our hiking boots.

What trip memories do you have?

The views out over the water, the cliff faces and forests are unforgettable. Another memory is the excitement the group had when our day’s walk finished and we arrived at a new lodge. We’d find our room, shower and meet in the lodge for drinks and hors d’oeuvres, followed by dinner. Ross and a few others also enjoyed the celebratory and very crisp plunge into the sea at the completion of our walk.

What other walking holidays have you done and what’s on the bucket list?

Last year, we did a few hours on the Overland Track from Lake St Clair, with snow flurries making it a bit more interesting. In September this year, we’ve booked seven days of hiking in the Dolomites in Italy. We’re keen to do the whole Overland Track in Tassie (without snow) with TWC, and the Nakesendo Way in Japan is on the bucket list.

How has retirement influenced your travel?

Pre-retirement, we had travelled overseas quite a lot but always during times condusive to business requirements. In retirement, we can choose any time of the year to travel. Now, we are more interested in walking and meandering through the countryside than visiting cities with the hustle and bustle.

What are some tips for other retirees contemplating a walking holiday?

Go for it if you enjoy the outdoors and want to challenge yourself. Ross says having the right clothing, walking poles, comfortable ‘worn-in’ hiking boots and good socks are as important as the ability to walk distances.

WALK ON TO NEXT ADVENTURE

Tasmanian Walking Company offers fully-guided, small-group, carbon-neutral tours to help people immerse in nature in awe-inspiring places (including six of the 15 Great Walks of Australia). Its eight award-winning walks across Australia include access to the only private hut accommodation along the world-famous Overland Track and the sole private lodges in the Tasman National Park through its Three Capes Walks. Last month, it launched the Uluru-Kata Tjuta Signature Walk: a fully guided, five-day/four-night, 54km walk that starts at the foot of the giant red domes of Kata Tjuta and arcs east over storied landscapes to Uluru. Small groups of up to 16 stay overnight in two eco-sensitive camps and lodge accommodations – the only ones inside the World Heritage-Listed national park. A three-day, 35km version of the walk is also available. For more, visit taswalkingco.com.au