Walking is The Easiest Way to Get Fit and Stay Healthy
Regular walking is the most accessible fitness activity anyone can start today and stick with for years
The greatest challenge to staying fit is sticking to a regular fitness program, but it is much easier to stick to anything if you regularly meet with friends and do it together.
While special diets, gym memberships and running programs often dominate the fitness conversation, there’s a simpler, more accessible form of exercise that offers many more rewards: Time to discover the world of walking.
The Physical Benefits to Walking Start Immediately
Walking delivers impressive health improvements without requiring special equipment, expensive memberships, or high-intensity effort.
Research consistently shows that regular walking strengthens your cardiovascular system, reducing the risk of heart disease and stroke. Even a modest pace of 20-30 minutes daily can lower blood pressure, improve circulation, and help manage cholesterol levels.
Beyond heart health, walking strengthens bones and muscles, particularly important as we age. Weight-bearing activity like walking helps maintain bone density, reducing osteoporosis risk.
Your leg muscles, core, and even upper body engage during a brisk walk, building functional strength that translates into easier daily activities.
Walking also aids weight management more sustainably than extreme exercise programs. While it burns fewer calories per minute than running, its low impact nature means you can do it longer and more frequently without injury or burnout.
Many people find they can maintain a walking habit for decades, unlike high-intensity programs they abandon after a few months.
Mental Health Benefits add to the Physical Benefits of Regular Walking
The mental health advantages of regular walking are equally compelling. Walking reduces symptoms of anxiety and depression, often as effectively as medication for mild-to-moderate cases.
The combination of physical movement, fresh air, and time away from screens creates a natural mood boost that many walkers describe as essential to their emotional wellbeing.
Walking also provides valuable thinking time. Many people report their best ideas and problem-solving moments occur during walks. The rhythmic nature of walking seems to free the mind, allowing creative connections and a clearer perspective on challenges.
Sleep quality improves with regular walking too. Physical activity helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep.
Unlike intense evening workouts, which can be too stimulating, a post-dinner walk often promotes better rest.
Walking for Social Connection
Walking with others transforms exercise from a solitary obligation into an enjoyable social activity.
When you commit to walking with friends, family, or a walking group, you create built-in accountability. You’re far less likely to skip a walk when someone is expecting you, and the conversation makes the time pass quickly.
These regular walking dates become more than exercise sessions—they’re opportunities to deepen relationships, share experiences, and provide mutual support.
Many walking groups have been founded specifically for their mental health benefits, and many lasting friendships form in walking groups, where shared kilometres create genuine bonds.
For retirees, parents with young children, or anyone feeling isolated, walking groups offer valuable social connection alongside fitness benefits.
You will probably build lasting friendships with fellow walkers
Set a Goal: Train for a Walking Event
One of the most effective ways to maintain motivation and structure your walking routine is to set a concrete goal to work toward.
Entering a walking event with a target date gives your daily walks purpose and helps you track your progress as you build stamina and distance.
Events like the MarchMingle or the AussiePeaceWalk held in Canberra at the end of March every year, provide the perfect goal for anyone starting their fitness journey.
These are not competitive events like fun runs; they are all walking challenges. Choose the distance you’d like to aim for, from the 7km AussiePeaceWalk to the MegaMingle or the 42.2km Mingle Marathon hike, there is a walking event for every fitness level.
If you begin walking regularly in January, you’ll have nearly three months to build up your fitness and confidence before the event. Alternatively, you can use MarchMingle as an annual milestone, giving yourself a full year to prepare and gradually increase your walking distance and pace.
Training for an international walking festival such as the AussiePeaceWalk MarchMingle transforms your walking from a general health activity into a focused journey to look forward to.
You’ll experience the satisfaction of watching your capabilities grow, and when the weekend of the event arrives, you’ll join fellow walkers from around the world who share your commitment to walking, health and friendship.
We call all our events Mingle Walks
Mingle Walk is a term we coined to describe a walk that offers a unique blend of personal challenge and social connection.
The MarchMingle is designed to be more than just exercise – it’s an opportunity to kickstart your fitness whilst enriching your life through new experiences and forming lasting friendships.
Join The Walking Community
You don’t have to walk alone or wait for an annual event to find walking companions. Local walking groups offer regular opportunities to connect with others who share your interest in staying active.
Organisations such as CanHike and Walking For Pleasure (in Canberra) provide regular structured group walks with varying distances and difficulty levels, making it easy to find walks that match your current fitness level.
These groups welcome walkers of all abilities and most organise regular weekly walks, creating natural accountability and social connection. The experienced members can offer tips on routes, technique, and equipment, while the welcoming atmosphere makes newcomers feel immediately included.
For those seeking global walking experiences, international walking organisations offer additional opportunities. The IML (International Marching League) and IVV (International Federation of Popular Sports) have global networks of walking events that combine fitness with cultural exploration and community building.
These organisations have affiliated events worldwide where walkers can earn achievement awards while discovering new places and meeting people from different countries.
Both of these organisations have tables with representatives at the AussiePeaceWalk MarchMingle which is the only event in Australia affiliated with both the IML and IVV.
Whether you prefer casual neighbourhood strolls with friends, organised group hikes through local clubs, or participating in international walking events, there is a local walking community waiting to welcome you.
Getting Started Is Easy
The beauty of walking is that you probably already know how to do it! No instruction manual, no learning curve, no fear of looking foolish in a gym.
Start wherever you are, at whatever pace feels comfortable. Walk for ten minutes around your neighbourhood today. Tomorrow, add a few minutes. Within no time, you’ll likely find yourself walking 30 minutes or more without a second thought.
All you need are a comfortable pair of shoes with suitable support. Everything else—fitness trackers, special clothing, walking poles—is optional. This simplicity removes the common barriers that prevent people from starting and maintaining exercise programs.
Summer or winter; there is nothing better for the soul than getting out in nature for a regular walk with great friends.
A Lifetime Habit Worth Building
Walking adapts to every life stage and fitness level. Young professionals walk during lunch breaks to clear their heads. Parents push strollers through parks. Older adults maintain independence and mobility through regular walks. Injured athletes rehabilitate by walking. The same activity serves different needs across a lifetime.
Unlike sports that require teams, facilities, or specific conditions, you can walk almost anywhere, anytime, in any weather (with appropriate clothing).
The rewards compound over time. Your first few walks might feel unremarkable, but after weeks of regular walking, you’ll notice you’re sleeping better, feeling less stressed, and moving through your day with more energy. After months, friends comment that you seem happier. After years, you’ll look back amazed at how this simple practice transformed your health and wellbeing.
The path to better physical and mental health doesn’t require dramatic lifestyle changes or expensive commitments. Sometimes it just requires putting one foot in front of the other, preferably with good company, and doing it again tomorrow. And when you’re ready to take your walking to the next level, there’s a whole world of walking events and communities ready to cheer you on.
Have a look at the MarchMingle program of events, choose your walking event or events and take the first step by registering as a participant in Australia’s International Walking Festival.
A Walking Festival For All Fitness Levels
2026 Routes Shown Below
Frequently Asked Questions
Event Basics
Is MarchMingle a race?
No. MarchMingle is a non‑competitive walking and hiking festival.
We designed MarchMingle to encourage participation but still provide an individual challenge with the various distance options available.
Importantly, our public liability insurance is granted on the basis that this is a walking event only. Runners would invalidate our insurance.
Also, our checkpoint opening times are calculated on the basis of walking speeds, so if you run you will pass some some checkpoints before they are manned.
Can I run or racewalk?
No! Running is NOT permitted.
Some walkers are very quick, but you will be disqualified for running. Racewalking is permitted; however, the MarchMingle is not a timed event, and some hilly sections of trails are not suitable for racewalking.
Most participants enjoy the social aspects of the event. They take their time and enjoy the scenery and the company of the other participants.
If you are a racewalker or intend to push yourself for a PB, please let us know as some checkpoints may not be open before you reach them.
Do I need to train?
Yes, training is recommended for longer events.
Unless you are in the minority and have a good base fitness level, you will find the distances required for this event a challenge.
Even if you can complete the first day without a problem, heading off on a second consecutive day adds an extra degree of difficulty.
We suggest you consider our training programs for longer distances. Until you have tackled a long walk, you will not realise what other issues will arise – blisters are a good example!
Make sure you have broken in the shoes you plan to wear and have trained appropriately for the distance you aim to do.
What are the Dates in coming years?
For all the MarchMingle event dates as well as related Aussie Peace Walk see this page.
Routes, Distances & Technical Gear
Are the routes the same on both days?
No. There are no repeating circuits for the walks. All routes will be different each day.
The routes will cover a significant parts of Canberra, showcasing the beautiful Lake Burley Griffin and Parliamentary Triangle and many bush trails close to the city.
Canberra has a vast network of bush trails and multi-use paths (for pedestrians and cyclists), so walkers will seldom need to cross roads.
What if I enter a 2-walk combination but want to change distances on the day?
We recommend you challenge yourself, but be realistic.
If you are not accustomed to long hikes or walks, we recommend you start with one of the middle distances.
You can change your second walk distance on the day by notifying the administration volunteers at Event HQ before the event you entered is due to start. So, if you entered the MultiMingle (21k + 24k) but after the 21km on Saturday you think you can't complete the 24km on Sunday, you can change to the 12km or the 7km on Sunday.
If you enter the Mingle Marathon on Saturday but find it too challenging, you can pull out at the halfway point and still be credited with completing a 21km HalfMingle.
You will miss out on the marathon medal, but if you walk again on Sunday, you will still achieve the two-day walker medal.
What type of shoes should I wear?
The terrain ranges from concrete and asphalt paths to corrugated loose dirt and gravel trails. In most cases, cross-trainers or jogging shoes will be adequate.
Seasoned walkers may prefer trail shoes or hiking boots if participating in the 21, 24 or 42km trail routes.
Hiking poles may also be of help for some walkers.
Do I need camping gear if I enter the 2-day walk?
No. Each day the walk finishesat Event HQ. Once you finish walking for the day you return to your accommodation for the night.
Logistics, Parking & On-Day Survival
What time should I arrive?
We suggest arriving at least 30 minutes before your scheduled start time.
You will be checked in when you start. Your entry card must be carried and checked in at each marshalling point along the route.
A final scan at the finish will tell the management team that you have finished.
Is parking available?
There is pay parking within easy walking distance of Event HQ.
Further details on parking and transportation will be available closer to the event.
How long will the walk take each day?
This depends on the distance you walk and your natural walking speed.
Remembering that this is NOT a race. We encourage you to enjoy the experience, make new friends and enjoy the scenery.
The following times are provided as a general 'rule-of-thumb':
- 5km walkers usually take 1-2 hours
- 10km walkers usually take 2-3 hours
- 20km walkers usually take 4-5 hours
- Marathoners (42.2km) walkers usually take 5-8 hours
What should I carry for the walk?
Most people take a small day pack. We suggest you consider bringing: sunscreen, hat, water bottle (although drinks will be provided at checkpoints), sunglasses, camera, a small amount of money and any snacks you might require during the walk.
Some routes will pass shops and many Rotary Clubs manning checkpoints will offer optional fun activities for a small donation.
Some walkers on the longer routes may wish to pack a picnic lunch to eat on the way.
Are refreshments available?
Checkpoints will be at regular intervals and will be marked on your route maps—usually every 5km or so.
Water will be available at each checkpoint. Some checkpoints will have food options and some routes pass shops along the way.
Walkers should carry their preferred snacks. More details about foods en-route and at Event HQ will be posted closer to the event.
We recommend that walkers take their own water bottle on the walk, particularly if the weather is hot.
Accessibility & Pets
Wheelchairs and Strollers
Wheelchairs and strollers can be used on the Saturday 7km route but are impractical on other walks because the walks include some unsealed paths and bush tracks.
If you are planning to enter with a wheelchair, please contact us in advance to determine the suitability of the terrain.
Some walkers may choose to take young children in 'off-road style' strollers. These are permitted, however, may not be easy to push on some sections of walks.
Can I bring my dog?
No, unless it is a registered assistance dog.
Many of the routes, particularly the longer ones, will pass through reserve areas where dogs are not permitted. (Except assistance dogs.)
International Accreditation & Other Questions
Is the MarchMingle an accredited international walking event?
Yes! MarchMingle is fully accredited by both the IML Walking Association (International Marching League) and IVV Sports (Internationaler Volkssport Verband)
Official IML and IVV record desks will be stationary at Event HQ to issue stamps, passports, and stamps for IML and IVV logbooks.
Can I enter on the day of the event?
We encourage you to register online in advance if possible. This will enable us to better plan for the numbers of people in each event.
Yes, late entries can be made at Event HQ. However, the entry fees will be higher than if purchased online prior to the event.
Thanks To Our Key Event Partners
