Just Walk It Program and Walk Australia Program

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Walking is one of the most natural and easiest ways to commence a physical activity program. In addition to the many health benefits gained by participating regularly, walking doesn't require any special facilities or equipment, it is a safe form of exercise, it doesn't cost anything and it can be done at anytime, even on the way to and from work or in the lunch break.

Download Just Walk It for further information and advice about the benefits of walking, safety precautions, warm up and cool down stretching and physical activity prescription and/or visit a 'Guide for Walking'.

Wellness Matters is registered as a Workplace Provider of the 10 000 Steps Brisbane initiative that is supported by Queensland Government and 10 000 Steps. The 10 000 Steps program like the Walk Australia program is a free program to encourage you to get active by walking. You can register as a participant with 10 000 Steps Brisbane. And the bonus is you can also use both the QUT Walk Australia program and the 10 000 Steps to achieve incentives for your efforts. Click here for instructions on how to use both these programs. Use the Conversion guide to help you log your steps by converting your physical activity programs and exercise programs into steps.

Walking at Kelvin Grove

To assist QUT employees commence a walking program, the Wellness Matters Program has provided information about some walking routes in and around QUT campuses. There is information and maps for three walking routes at both Gardens Point and Kelvin Grove (Blue or Green or Red route) campuses, and two at Carseldine (Blue or Red route.)

Walking at Botanical Gardens GP

For staff located at Gardens Point there are also self-guided walks through the Botanic Gardens where one can enjoy the beautiful surrounds. We also recommend a book titled 'Great Brisbane Walks' which outlines over 40 walks throughout Brisbane suburbs including maps and directions and suburb facilities and other valuable information. 'Great Brisbane Walks' is available from Mary Ryan's Bookstores.

Resources

Also available are 'Walking for the Health of It' brochures at all QUT Wellness Centres or by emailing wellnessmatters@qut.edu.au and requesting one by internal mail (please provide mailing address).

For information on other walks around Brisbane and SE Queensland visit Brisbane Walking Programs, Brisbane Bushwalkers Club, Bushwalkers of Southern Queensland. So, the only thing left for you to do is put on your walking shoes and explore this great city of ours!

Pedometers

A common method used to increase and/or maintain adherence and motivation to a walking program is the use of a pedometer. A pedometer is a small instrument that measures the number of steps you walk and/or run by recording vertical accelerations of one's hips. They are most accurate in measuring activities such as walking or running, with sports such as swimming, rollerblading and cycling unable to be measured or not being measured accurately.

QUT badged 'Walk 4 Life' pedometers displaying 'step number' and 'activity time' are available for purchase at a below cost for $25.00. Payment may be made through ePay (go to 'QUT Virtual', click on the 'ePay' link under 'Administration', click on 'Wellness Programs' in the left hand menu and follow the directions).

Alternatively, fill out a Request for Receipt Form entering the Pick Number '232' on the form for account details and pay by cash/cheque/credit card through any Campus Cashier.

All purchases made via ePay will be debited to your credit card. Amex, Visa, Mastercard, and Bankcard are accepted.

To receive your pedometer send evidence of ePay or Campus Cashier payment and your return internal mail address to the Gardens Point Wellness Centre, Level 1 X Block, and receive your pedometer through internal mail.

The pedometer is worn on one hip attached to the participants' pants, skirt or belt at waist level. If wearing a dress, the pedometer may be attached to the participants' underwear. It should remain in an upright position, close to the midline of the thigh. For more information on how to wear and use a pedometer, please refer to information supplied with the pedometer.

Use the Walking Discussion Forum to find out what is happening on your campus, find a walking group or register your interest..

Walk Australia Program

The QUT Wellness Matters 'Walk Australia' Pedometer Tracking Program is ongoing. Staff can join at any time and continue until they complete the journey.

The 'Walk Australia' Program maintains a record of the steps you walk everyday while providing you with incentives for specified number of steps reached. There are some great incentive prizes for your efforts.

Raffle tickets are for a prize valued at up to $500 which will be drawn at an End of Year function for all Walk Australia participants. 2008 Winner was staff member Rhian Thomas who won a basket of prizes for Rebel Sport, QBD Bookstore, HomiPed Footware, Foot Spar Care Products, Rosemount Wines, Darrel Lea Chocolates and Natio Skin Care Products. Congratulations Rhian!

Send Wellness Mattes your INCENTIVE award sheets every time you reach one of the goals listed above. Compete with your work colleagues and hold challenges to be the best for each Month.

To visit the Walk Australia program:

1. login to QUT Virtual
2. click on the QUT Community tab
3. under the 'Staff Health and Wellness' heading select the 'Pedometer Tracking' link.

On a map of Australia to find the town you have just walked into, and map the track to the next town on the planned route:

1. Go to the RACQ website.
2. In the bottom right hand corner click on 'Online Travel Planner'
3. Type in your current town and the next town on the planned route and press 'go'  (N.B. When entering locations include the correct state).
4. A map will appear displaying the route you will travel between the two towns.

Wellness Matters Staff wish to acknowledge the expertise of Karen Curliss and Fook Lee of QUT Enterprise Information Services in making this program possible.