TB WALK-OFF Challenge benefits:

Every year the TB community rallies together and motivates one another to move for the month of October to raise money for charity.

If you are unsure whether you should join in, below is a list of benefits!

  • Walking is a free activity and great to socialise with friends and family
  • Make your walks pleasurable: vary your walking tracks and routes, walk the dog, walk with friends and maybe join a walking club!
  • Just 30 minutes of walking daily can increase cardiovascular fitness, strengthen bones, reduce excess body fat and boost muscle power and endurance
  • Find your 30! Adults aged 18-64 should aim for 150 minutes of moderate physical activity each week. That’s 30 minutes five days of a week. Moderate intensity is defined as some effort but still able to walk and talk
  • Some activity is always better than none! Slowly build up to 30 minutes daily. Start with 10 minutes of brisk walking
  • Walking reduces the risk of developing conditions such as heart disease, T2DM, OP and some cancers
  • Walking is a great form of exercise for people who are overweight, elderly or haven’t exercised in a long time
  • Some suggestions to build walking into your daily routine: Take the stairs instead of the lift (at least part of the way), get off public transport one stop earlier to walk to work or home, walk to the local shops
  • Wear a pedometer while walking to motivate yourself to move more
  • You can increase your walking intensity by walking up hills, walking with hand weights, increasing your walking speed gradually by including some quick walking, increasing the distance you walk quickly before returning to a moderate walking pace and walking for longer
  • As with any new exercise activity, slowly build the intensity and duration of your walking over the course of a few weeks to prevent injury. And if you have any questions, ask our lovely staff!
  • Footwear is important! The wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes fit well and are comfortable for you!
  • Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact and reduce the stress on your joints
  • Make sure to warm up and cool down appropriately by slowing down your walking pace prior to completing your walk for the day
  • Wear loose, comfortable clothing and wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn


  • Walking 15 minutes daily has been found to curb the sweet tooth and the chocolate cravings
  • Walking protects our joints, especially the knees and hips, which are the most susceptible to OA. Walking lubricates our joints and strengthens the muscles that support them
  • Walking boosts immune function and can protect you during the cold and flu season


  • Keep your back and neck straight not arched forward or backward and keep eyes looking forward not at the ground
  • Gently tighten your stomach muscles when walking
  • Walk smoothly rolling your foot from heel to toe
  • Keep your shoulder blades back and down, don’t let them hang forward