Put together at least 30 mins of moderate-intensity activity on most, preferably all days.
You can accumulate your 30 minutes (or more) throughout the
day by combining a few shorter sessions of activity of around 10
minutes each. Moderate intensity exercise isn’t hard and it isn't
easy...its moderate.
Moderate intensity activity will cause
a slight, but noticeable, increase in your breathing and heart rate. A
good example of moderate-intensity activity is a brisk walk, which is
at a pace where you are able to talk comfortably but not sing. Other
examples include mowing the lawn, digging in the garden or medium pace
swimming or cycling
If you can, also enjoy some regular vigorous activity for extra health and fitness
Why? - Research has shown that people who participate in
regular vigorous activity can get health and fitness benefits over and
above the benefits they get from increasing daily movement or regular
moderate-intensity activity
How hard is vigorous activity? -
Vigorous implies activity that makes you “huff and puff” for example
where talking in full sentences between breathes is difficult. Vigorous
activity can come from sports such as football, netball, squash and
basketball and from activities such as aerobics, circuit training,
speed walking jogging, fast cycling, or weight training rock climbing,
kayaking. For best results this type of activity should be carried out
for a minimum of around 30 minutes.
You
will get benefit from exercising in this manner even once per week but
ideally you will aim to build up to 3 – 4 times per week
Options
Exercise at Home
No Sweat Activity Opportunities
Local Activity Schools & Ideas
Melbourne Weekend Bike Rides or Walks
St Kilda
Heritage Trail
Royal Botanic Gardens
City Trail
Golden Mile Heritage Trail
Williamstown - Brighton
Hiking in Victoria
Gellibrand Heritage Trail
Exercise at Home
There are many great ways to be active at home and many different ways you can be active, if you want to, without having to step foot off your property. These are all great physical activity ideas. Read down the list and see if you can find one or more options that might interest you.
Play Nintendo Wii and Wii Fit
Play Playstation Eyetoy
Play Xbox or Playstation DDR (Dance Dance Revolution)
Play swing-ball, back yard cricket or other summer back yard games
Walk or play with pets
Sex
Work in the garden
Mow the lawn
Trim hedges
Brush leaves off the driveway or deck
Physical indoor chores like Cleaning the bath, scrubbing benches & cleaning windows, painting and other physical home renovation activities.
No Sweat Activity Oportunities
Walk or cycle instead of using the car
Park one or two blocks from your destination and stretch your legs by walking the rest of the way
Walk or cycle from your tram station or bus stop.
Get on and off one or two stops from work and walk the last bit
Take the stairs instead of the lift
Walk rather than rest on escalators or travelators
Work in the garden
Play with children in an active way
Walk or play with pets
Challenge family, friends or work colleagues to be active with you.
Local Physical Activity Options
Tennis, Golf
Lawn bowls,
Football, AFL, Rugby,
Cricket,
Indoor football, netball, basketball,
Roller blading / Skating / Ice Skating
Skiing / Snowboarding
Kite boarding / Surfing / Wake boarding
Playstation Eyetoy, Nintendo Wii
Dance - All types
Yoga, Tai Chi
Fitness Classes (step, pump, other, spinning)
Gym program, personal training, weight or resistance training
Gymnastics / Circus Performance
Running, cycling, swimming,
Walking / Power walking/ Hiking
Boxing / Kickboxing / Martial Arts
Canoeing / KayakingMelbourne Weekend Bike Rides
Melbourne Weekend Bike Rides
Maribyrnong
Discover the fascinating past and surprising beauty of the
Maribyrnong River on this easy ride from the centre of Melbourne to
Brimbank Park, a the natural haven nestled in a sheltered river valley.
Length: 28 kilometres
Cycle: 3 hours
Track: Good
Grade: Easy/moderate
Start: Southbank
Finish: Brimbank Park
From Southbank the trail follows the Yarra River past the historic
Polly Woodside sailing ship, then skirts the new Docklands precinct and
runs beside Footscray Road to the Maribyrnong River before winding past
Flemington Racecourse, home of the famous Melbourne Cup. Cross the
river and take a break at Pipemakers Park to explore the historic
buildings, wetlands and the Living Museum of the West.
A little further on, a steep climb to the scenic lookout at Lily St
is rewarded with magnificent views along the river and of the city
skyline. Continuing through native bushland and attractive river
reserves, the trail passes under towering bridges of the
Melbourne-Sydney rail line and Western Ring Road to end at Brimbank
Park. Cradled in a bend of the river and surrounded by cliffs, the
park's stately river red gums, open grasslands and restored wetlands
are the ideal setting for a well-earned picnic.
Note: Some temporary difficulties may be experienced between the
Yarra River and Footscray Road, due to the Docklands redevelopment.
Further Information
Bicycle Victoria
Ph +61 3 9328 3000
St Kilda
follow the bay all the way from the cafes of St Kilda to the elegance
of Brighton, enjoying spectacular views of the city skyline and sunsets
along the way.
Length: 6 kilometres
Walking time: 2 hours
Cycling time: 40 minutes
Track: Good
Grade: Flat
Start: St Kilda Pier
Finish: Bay St, Brighton
Permits/bookings: None required
From your starting point at St Kilda Pier, head past historic Luna
Park before dropping in at a bustling Acland Street café for cakes and
coffee. The trail continues south past the colourful St Kilda Marina,
parks, restaurants and sports grounds. Watch the yachts and
sailboarders jostle for position out on the bay, and kites flying high
above the foreshore
Heritage Trail
Take a stroll back to the nineteenth century - explore Melbourne's
historic lanes, shop in its beautiful arcades, and take a break at one
of the city's original tearooms.
Melbourne
Length: 2 kilometres
Walk: 1 hour one way
Track: Good
Grade: Flat
Start: Flinders St
Finish: Little Lonsdale St
Permits/bookings: None required
Head north from Flinders Street through a labyrinth of lanes. See
the original flourmill at 277 Flinders Lane, the oldest in the state.
Admire the beautiful mosaic floor and grand dome of the historic Block
Arcade (1891), the smart place to shop at the turn of the century. Time
your walk to hear Gog and Magog strike the hour in the famous Royal
Arcade, the city's oldest surviving arcade (built 1869). Cross
Elizabeth Street and walk up beautiful McKillop Street, a renovated
avenue of bluestone and bricks
Royal Botanic Gardens
Follow shaded paths past lakes and manicured lawns and through stunning
fern gullies, rainforest, cacti and woodland mini-landscapes.
Melbourne
Length: 3 kilometres
Walk: 2-3 hours at a medium pace
Track: Good
Grade: Flat
Start: Any entrance
Finish: Any entrance
Permits/bookings: None required
The 89 acre gardens on the Yarra River, established not long after
Melbourne was founded, are among the world's finest. Wander past over
51,000 plants, representing 12,000 species, or join a guided tour. View
plant craft exhibits in the Plant Craft Cottage, picnic on a sweeping
lawn and observe the resident bird life.
Yarra River
Cycle along a scenic riverside path from Melbourne's eastern suburban
fringe to the CBD. The main route in the city's bicycle system, the
main Yarra Trail passes ancient gum trees and billabongs (not sure this
is the right term to use as it means a waterhole in a river that dries
up outside rainy season) before ending at Southbank. The path is also
suitable for walkers.
Melbourne
Length: 33 kilometres
Cycle: 5 hours one way
Track: Good
Grade: Flat
Start: Westerfolds Park Templestowe
Finish: Southbank
Permits/bookings: None required
The route, the linchpin of the city's bicycle system, passes ancient
gums and billabongs upriver before ending at Southbank. If you wish,
you can also walk any section.
City Trail
Visit Melbourne's most famous landmarks, historic properties and
world-class parks and gardens on this on this easy ride through
peaceful river landscapes.
Length: 29 kilometres
Cycle: 4 hours
Track: Good
Grade: Easy
Start: Southbank
Finish: Southbank
This trail links some of the best cultural, entertainment, sporting
and outdoor recreation opportunities that Melbourne has to offer.
Starting at the vibrant entertainment hub of Southbank, it winds along
the grassy banks of the Yarra River past the Victorian Arts Centre,
Royal Botanic Gardens, the MCG and Melbourne Park, and the elegant
grandeur of historic Como House. Other highlights along the Yarra
include Herring Island Environmental Sculpture Park, the Burnley
Gardens, Dights Falls and Yarra Bend Park, with its native bushland,
popular boathouses and excellent public golf course.
The trail follows the route of the old Inner Circle Railway through
Royal Park, home of the world-renowned Melbourne Zoo, before heading
back along Moonee Ponds Creek to the exciting new Docklands precinct,
past the Polly Woodside Maritime Museum and Melbourne Exhibition Centre
back to Southbank.
Make the most of the trail by allowing plenty of time to stop at
your favourite attractions or picnic in leafy gardens or on a tranquil
riverbank.
Note: Some temporary difficulties may be experienced between Footscray Rd and the Yarra, due to the Docklands redevelopment.
Golden Mile Heritage Trail
Discover the architectural splendour of Melbourne's golden heritage on
this journey from founder John Batman's alleged landing spot on the
Yarra River to the seat of Australia's First Parliament. Treat yourself
to a leisurely morning or afternoon tea, dinner or an overnight stay in
one of the city's grand hotels.
Length: 4 kilometres
Walk: 2 hours
Track: Good
Grade: Undulating
Start: Federation Square, but can be walked in the opposite direction from the Melbourne Museum, or anywhere in-between.
Melbourne is a city built on gold - the incredible wealth generated
by the gold strikes of the 1850s and 1880s has left a stunning
architectural legacy known as the 'Golden Mile'. Extending along
Collins Street and beyond, the trail's highlights include the elaborate
Gothic interiors of huge domed banking chambers, opulent European-style
hotels and the young colony's most important political buildings -
Parliament House, the Town Hall and the Old Treasury (now housing the
Gold Treasury Museum).
Visit the buildings where well-heeled Melburnians spent their
leisure time in the nineteenth century, in ornate theatres, elegant
churches and genteel arcades with their murals, mosaics and lavish
decorations. Wander through Chinatown and discover hidden treasures
tucked away down narrow laneways.
Enjoy a picnic in the Carlton Gardens, home of the recently restored
Royal Exhibition Building (the site in 1901 of the first Australian
Parliament), adjacent to the Melbourne Museum.
Williamstown-Brighton
From the village charm and maritime history of Williamstown to St
Kilda's festive delights and the elegance of Elwood and Brighton on the
bay, this is a trail for the whole family with great views and lots of
interesting things to see along the way.
Length: 18 kilometres
Track: Good
Grade: Flat
Start: Timeball Tower, Point Gellibrand
Finish: Bay St, Brighton
A great bike ride along the shores of Port Phillip Bay with all
sections easily accessible for a leisurely stroll. Highlights on the
western side of the Yarra include the historic bluestone Timeball Tower
and Gem Pier, where the HMAS Castlemaine is open to the public (both in
Williamstown), and Scienceworks in Spotswood, with its state-of-the-art
exhibitions, displays and science theatre.
A small punt carries walkers and cyclists across the Yarra under the
Westgate Bridge (it runs weekends and public holidays, 10am-4pm). The
trail continues through landscaped Westgate Park and then behind the
beach all the way to Brighton, through Port Melbourne, Albert Park and
cosmopolitan St Kilda. Take a break in St Kilda to sample its famous
attractions - Luna Park, Acland Street cake shops, St Kilda Pier and
kiosk and the Sunday craft market on the esplanade.
The trail continues another 27 kilometres from Brighton, along the coast to Carrum.
Further Information
Bicycle Victoria
Ph +61 3 9328 3000
Hikes in Victoria
Gellibrand Hill Trail
Step back in time in a 19th century Australian landscape, featuring a
beautifully restored homestead, granite tors, grassy woodlands and
ancient River Red Gums – and get a bird's eye view of the jets landing
and taking off at nearby Melbourne Airport
Woodlands Historic Park
Length: 11 kilometres
Walk: 4 hours
Track: Moderate
Grade: Moderate
Start: Somerton Road Picnic Area
Finish: Somerton Road Picnic Area
Permits/bookings: None required.
The highlight of the walk is historic Woodlands Homestead, a rare
example of a large pre-fabricated timber house brought out from
Britain. Erected in 1843 for a wealthy grazier, it has been faithfully
restored, and a stroll through the house, stables and gardens today
gives an evocative insight into the daily life of the original
inhabitants. Continue past magnificent 200-year-old river red gums,
grassy slopes dotted with grazing cattle and the ruins of two other
homesteads. In stark contrast is the view from the top of Gellibrand
Hill of busy Melbourne Airport across the road, city skyscrapers in the
distance and suburbs spreading out in every direction.
Hiking in Victoria Guide - Sherbrooke Falls Trail
Sherbrooke Falls Trail, Dandenong Ranges National Park
Wander through a cool forest past clear creeks, cascades and tree fern
gullies. Picnic to the sound of lyrebirds, kookaburras, bellbirds,
whipbirds and rosellas, take a ride on Puffing Billy or visit a local
berry farm.
Length: 1.2 kilometres
Walk: 30 minutes one way
Track: Good
Grade: Flat
Start: Sherbrooke Picnic Ground, Sherbrooke Rd
Finish: Sherbrooke Falls
Nearby: Olinda
Permits/bookings: None required.
This gentle walk to Sherbrooke Falls is a good introduction to the
Dandenong Ranges, a favourite escape for Melbourne walkers and
picnickers. The track begins near the main entrance on Sherbrooke Road
and winds past rough and smooth tree ferns. Along the way you’ll see
the region’s finest sassafras and mountain ash, some of them up to 200
years old.
Hiking in Victoria Guide - The Beeches trail
The Beeches trail, Yarra Ranges National Park
Stroll along a sparkling creek, through ancient myrtle beech, towering
mountain ash and tree ferns. Picnic beneath the trees before spending
the night in one of Marysville's grand guesthouses.
The walk begins at The Beeches, a picnic site on Lady Talbot Drive near
Marysville. Follow the Whitehouse Creek downstream to the Meeting of
the Waters, the turbulent confluence of the creek and the Taggerty
River. The trail follows the river on its way back to the road, passing
a waterfall and deep pool on its way. After crossing Lady Talbot Drive
at the Taggerty River, the track heads back to picnic sites past Myrtle
Loop, where you will find some of the region's oldest and most
impressive beech trees.
Most of the track passes through cool temperate rainforest, with the
exception of a section on the higher reaches of Lady Talbot Drive that
changes from rainforest into eucalypt forest dominated by tall mountain
ash trees. The dominant trees in the cool temperate rainforest are
myrtle beech, southern sassafras and blackwood. Soft tree ferns are
also abundant.
Mt Lofty Walk, Warrandyte State Park
Less than an hour's drive from the city centre, this pleasant walk
along the banks of the Yarra River to the top of Mount Lofty offers
superb views of the surrounding countryside and distant mountain
ranges.
Length: 3 kilometres
Walk: 1.5 hours one way
Track: Good
Grade: Moderate/steep
Start: Wittons Reserve
Finish: Lower Homestead Road.
Nestled in a horseshoe bend of the Yarra River in Melbourne's outer
north-east is Mount Lofty, the most recent addition to Warrandyte State
Park. The native vegetation along the river on the western side of
Mount Lofty is unique and virtually untouched, despite its proximity to
the suburbs. The well-graded track follows the river as it meanders
along through densely wooded areas before climbing to open grasslands
on the upper slopes of Mt Lofty.
Enjoy a relaxing picnic at one of the many picnic tables set in
clearings along the way, the silence broken only by the sounds of the
river and the call of bellbirds in the trees. A magnificent panorama of
the surrounding hills and valleys awaits you at the summit, and a
family of wedge-tailed eagles can often be seen circling high above.
From this point, you can either retrace your steps to Wittons Reserve
or continue to the wetlands at Homestead Road.
Cumberland Walk, Marysville
Tall trees, fern-fringed waterfalls and reminders of the rugged days of
timber-cutting and gold mining make this walk a must for the whole
family. Discover the arts and crafts of local towns before relaxing
overnight at one of the many fine B&Bs.
Length: 4 kilometres
Walk: 2 hours
Track: Good
Grade: Moderate
Start: Cambarville Picnic Area
Finish: Cambarville Picnic Area
Nearby: Marysville.
Cumberland Walk starts at Cambarville picnic area, once the site of a
sawmill and small township. Stroll through the forest to a stand of
huge mountain ash, where you will find the tallest living tree known in
Victoria. Measured at over 92 metres (or 300 feet) before a wild storm
snapped its top off in 1959, 'The Big Tree' still soars to an
incredible 84 metres (275 feet).
Continue on to cross the creek and road, and take a short sidetrack to
Cora Lynn Falls. Framed by tree ferns and myrtle beech, the
often-photographed waterfall splashes its way down to the mossy rocks
below. Further on, the main track passes Cumberland Falls and follows
an old water race constructed in 1870 to provide water to the nearby
Sovereign Mine. Sovereign View Lookout offers a magnificent view down
the valley towards Warburton.
Neds Gully Circuit, Cathedral Ranges State Park
Take a hike to the craggy peaks and rugged escarpments of the Cathedral
Range and enjoy majestic views of the surrounding countryside from its
lofty battlements.
Length: 8.5 kilometres
Walk: 4 hours
Track: Moderate/rough
Grade: Steep
Start: Neds Gully campground
Finish: Neds Gully campground
Nearby: Marysville/Alexandra
Best time: Spring and autumn.
Cathedral Range, a rugged 7-kilometre ridge of sharply upturned
sandstone rearing abruptly from the surrounding plain, is renowned for
its spectacular peaks, lush vegetation, abundant native animals - and
exciting walks.
From the campground beside Little River, the track rises through open
stringybark and peppermint forest to Neds Saddle and then climbs
steeply to the horn-shaped peak of The Cathedral (870 metres).
The views from the rocky summit are exhilarating - south along the
jagged ridge past higher Mt Sugarloaf towards Marysville and the Great
Dividing Range, and west across the fertile pastures of the Acheron
Valley to the distant ranges. The track continues north along the ridge
to the top of Little Cathedral, offering a further superb panorama to
the north, before descending around the lower slopes to Neds Saddle and
back to the campground.
Mason Falls, Mt Sugarloaf, Kinglake National Park
This walk features panoramic views, lush fern gullies, abundant wildlife and a spectacular waterfall
Kinglake National Park
Length: 13 kilometres
Walk: 4.5 hours
Track: Good
Grade: Moderate
Start: Park Visitor Centre
Finish: Park Visitor Centre
Nearby: Kinglake
Permits/bookings: Park entry fee (Masons Falls area).
Visitors have been coming to these forested slopes in the foothills of
the Great Dividing Range for over 100 years, originally lured by the
promise of gold and by timber, but more recently by the prospect of
refreshing walks in beautiful native bush.
From the visitor centre follow the ridge to the top of Mt Sugarloaf for
views over the surrounding countryside as far as the city and Port
Phillip Bay. The track loops around through cool, shaded fern gullies
along Running Creek, open messmate and peppermint forest and a
colourful understorey of heath on the drier ridges, where wildflowers
blossom in spring. This rich and diverse vegetation offers a home to
wallabies, koalas, echidnas and wombats, as well as many native birds,
including peregrine falcons and lyrebirds.
A short sidetrack near the main picnic ground leads to a scenic lookout
with stunning views of majestic Masons Falls and the rocky gorge
downstream. The trail also includes the beautiful Lyrebird Circuit from
Masons Falls Picnic Ground, a shady path suitable for wheelchairs that
winds past some of the park’s tallest trees.
Lake Mountain Summit Walk – Yarra Ranges National Park
This walk takes in beautiful stands of mottled grey snow gums, alpine heath and alpine bogs and four spectacular lookouts.
Located in the Yarra Ranges National Park, this walk takes in
landscapes of snow gums and alpine heath as well as panoramic views of
the Victorian Alps, Melbourne and the Great Dividing Range.
Length: 4 kilometres return
Walk: 2 hours at a leisurely pace
Track: Medium
Grade: Moderate to steep
Start: Gerraty’s car park
Finish: Gerraty’s car park
Nearby: Marysville
Permits/bookings: None required
The track is wide and climbs steeply for 200 metres before levelling
out to a gentle incline to the summit. The track to Marysville lookout
takes off to the west from just below the summit. From the summit the
walk heads east to the Alps Lookout. From here it passes through an
alpine bog and over several granite rock faces covered with lichens and
mosses to reach the junction with the Snowy Hill track. Sherlocks
lookout is located 100 metres along the Snowy track. Returning to the
junction, the walk continues to Taggerty Valley View and then to
Gerraty’s car park via the summit.
There is shorter walk of 40 minutes from Gerraty’s car park to the
summit, and a more challenging route starting from Snowy Hill car park.
The terrain is rocky in places and sturdy footwear is recommended.
Alpine weather conditions are subject to change. Please dress
appropriately.
Wirrawilla Walk, Toolangi State Forest
This 500-metre wooden boardwalk has wheelchair access and takes you
through stunning rainforest, past ancient myrtle beech trees and
crosses and re-crosses the Sylvia Creek.
Length: 500-metre round trip
Walk: 20 minutes
Track: Wooden boardwalk
Grade: Accessible to wheelchairs
Start: Wirrawilla car park, Sylvia Creek Road
Finish: Wirrawilla car park, Sylvia Creek Road
Nearby: Toolangi
Permits/Bookings: None required.
Wirrawilla is aboriginal for 'green trees'. Designed specifically for
wheelchair access, this unique wooden boardwalk weaves its way around
ferns, moss-covered myrtle beech trees and crosses and re-crosses
Sylvia Creek on curiously named bridges.
Hiking in Victoria Guide - Kokoda Walk
Kokoda Walk, Dandenong Ranges National Park
This walk has been designed to tell the story of how Australian
soldiers, sailors and airmen defeated the Japanese Army on the Kokoda
Trail in Papua New Guinea during World War II.
Length: 5 kilometres
Walk: 2 hours
Track: Steep
Start: Ferntree Gully Rangers Office
Finish: One Tree Hill Picnic Ground
Nearby: Ferntree Gully
The Kokoda Walk is a very steep track walk consisting of 1,000 steps.
Along the way are plaques depicting the lives of those who fought and
died on the Kokoda Trail in Papua New Guinea in World War II. The
physical effort required to complete the climb gives walkers a sense of
the exhaustion experienced by the Australian soldiers following the
trail during the Kokoda campaign in 1942
.
Along the way see tree ferns, and manna gum and blackwood towards the
top of the hill. This walk is not recommended for those with medical
conditions that restrict physical activity.
Steavenson Falls Walk – Marysville
Walk amongst the tall tree ferns and luxuriant vegetation along the Steavenson River to the falls.
Length: 8 kilometres
Walk: 2 hours
Track: Good
Grade: Flat
Start: Marysville Visitor Information Centre
Finish: Marysville Visitor Information Centre
Permits/bookings: None required
Follow the Steavenson River as it makes its way through tall tree ferns
and luxuriant vegetation on Tree Fern Gully Track. Follow the track
upstream, over the bridge and across Yellow Dog Road. Continue on to
the spectacular Steavenson Falls, one of Victoria’s highest waterfalls.
The Falls drop 82 metres in three stages into the steep-sided river
valley below.
To return retrace your steps along Tree Fern Gully Track.
Lawson Falls Circuit – Bunyip State Park
Walk to the only falls in the Bunyip State Park surrounded by cool temperate rainforest.
Lawsons Falls Circuit
Walk through the diverse vegetation growing in the Bunyip State Park to
the cool, lush, temperate rainforest surrounding Lawsons Falls. The
track begins in Forest Road, accessible from the Princes Highway via
Labertouche, and wanders through a forest of myrtle beech, daisy bush
and mountain ash.
Tanglefoot Track and Mt St Leonard Lookout, Toolangi State Forest
A spectacular track that winds through mountain ash forests,
fern-filled gullies and cool temperate rainforests to take in the
spectacular views of the Yarra Valley and surrounding mountains from Mt
St Leonard.
Length: 9 kilometres one way, 18 kilometres return
Walk: 3 hours one way, 6 hours return
Track: Medium
Grade: Moderate
Start: Tanglefoot car park
Finish: Tanglefoot car park
Nearby: Healesville
Permits/bookings: None required.
A spectacular track that winds through mountain ash forests,
fern-filled gullies and cool temperate rainforests to take in the
spectacular views of the Yarra Valley and surrounding mountains from Mt
St Leonard. Some of the track follows well-graded forest roads.
There are more than 100 different species of birds in the area,
including lyrebirds. In the treetops look out for kookaburras and
cockatoos, sooty and powerful owls, and you may see wedged-tail eagles
in the skies about the treetops. While many of the mountain ash trees
are regrowth from the 1939 forest fires, some are over 200 years old.
Look for the tallest moss in the world Dawsonia Superba, which is about
8 centimetres tall and looks like a miniature pine tree.
This area has high rainfall and the track may be waterlogged during
periods of heavy rain. Wear suitable clothing and carry waterproof
clothing.
Hiking in Victoria Guide - Great South West Walk
250 km circular track in the south-west of Victoria provides some very
pleasant walking. The 14 day walk passes through a region of undulating
terrain close to the coast and has very few hills to climb.
The track passes through three distinctly different terrain styles. The
first section is through woodland, the second follows a river gorge for
several days then the final half is along the southern coastline which
ranges from long sandy beaches to rugged headlands. With its many
access points, the walk is also suited to shorter trips.
The track can be walked by anyone with sufficient fitness. It is
suitable for less experienced walkers and travellers as the weather is
rarely extreme and much of the walking is on firm tracks or old roads.
There are four days of beach walking in soft sand which can fairly
tough but as this is encountered in the second week, you should be fit
enough by then to handle it with few problems.
There are 16 campsites along the track. All have basic facilities of
water (either a tank or a pump), a toilet, and places to erect tents.
There are no fees or bookings needed at these sites. The track also
passes another 2 camping areas that are accessible by car at which fees
apply.
The best periods to walk this track are autumn and spring. During
winter, some of the inland sections become flooded and while short
alternative routes are available they are road bashes. Winter along the
beaches can be exciting with storm waves crashing into the coast.
Summer is very pleasant on the beaches but it can be very hot at times
particularly on the inland sections.
Hiking in Victoria Guide - Alpine walking Track
'The Alpine Walking Track' or the 'Australian Alps Walking Track' is a
long track that passes through the mountains of Victoria and New South
Wales. It is primarily a wilderness style walk as it passes through
natural landscapes and there are no major facilities.
The track essentially follows the crest of the alpine range (the alps)
from southern Victoria through to the Australian Capital Territory
(ACT). On the way it crosses all the highest mountain regions from the
Baw Baw Plateau, the Mt Howitt area, the Bogong High Plains, the
Cobberras then the Kosciuszko National Park and finally into the
Namadgi National Park near Canberra.
In many ways, it is the grandest and most difficult of all the long
distance tracks in Australia. It is not the longest but with over
37,000 metres of climbing and descending it is indeed a tough walk
(equivalent to 4 ascents and descents of Mt Everest!). This equates to
between 700m and 1000m of climbing and descending each day - definitely
not a flat walk! It also crosses a lot of Australia's best alpine
scenery making it a very scenic varied walk.
The official length is 650 km but most follow the route described in
John Siseman's book which is 683 km. A fair bit of planning is needed,
as while there are plenty of minor roads crossing the alps, there are
no towns or re-supply points along the track (see itinerarires below).
There are several ski resorts close to the track, which can provide a
rest with a bed and a hot shower, but there are few other facilities.
Most end-to-enders spend 2 or 3 days driving and pre-placing food
caches before starting the walk. Food dumps are usually arranged for
every 5 to 7 days.
The entire route takes about 50 to 70 days to complete depending on the
number of rest days. As this is an alpine area with variable weather,
it is suggested to build in extra days to wait out poor weather.
There are not just many tough climbs, the track crosses a number of
rivers which have to waded or crossed by rough log bridges. Long
sections of the track also have no markers as it passes through
wilderness areas. The lack of markers in these regions is deliberate,
as management of these zones dictate no formal marked tracks. The track
has been planned for experienced bushwalkers to follow and is not
suitable for the inexperienced. There are even some short sections
without any track at all - you simply follow the ridges. Tents are
essential - there are only a couple of huts along the track.
The track was designed by bushwalkers for bushwalkers and does require
adequate walking skills. It is not suitable for travellers as a first
time long walk
Hiking in Victoria Guide - Great Dividing Trail
Located in central Victoria, west of Melbourne, this trail passes
through what was once the richest gold mining area of the world. The
trail design itself is very unusual as it has three arms, which meet at
the historic town of Daylesford. This means that if you walk this as a
through track, you will only complete two of the arms.
All three arms have been completed - you can walk from either Bendigo,
Ballarat or Bacchus Marsh to Daylesford. It has been proposed to extend
the track further west to the Grampians and a route has been suggested
and publicly displayed.
The track can be walked by anyone with average fitness. It is suitable
for less experienced walkers and travellers as the weather is rarely
extreme and much of the walking is on firm tracks or old roads.
There are designated campsites along the track which usually have a
water supply. There are no fees or bookings needed at these sites.
Camping is allowed in most of the forest through which the track passes
but no facilities are provided. In particular you should either carry
water or treat local supplies. There are several small towns and
settlements in the area and many farms. None of the water in the
streams is safe to drink without treatment.
The best periods to walk are autumn and spring. Winter can be rather cold and wet and summer can be extremely hot.
Hiking in Victoria Guide - Mt Feathertop
A very popular walking area. Most visit the mountain in summer.
Experienced walkers often come here in winter as well and the steep
western gullies provide ice climbing practice at sunrise.
There are two huts, both built by walkers for walkers and several well
used tracks. The most popular track is the Bungalow Spur. This is well
graded as it was originally created for horses. The spur leads to the
Federation Hut, which is a tin hut built by the Federation of Victorian
Walking Clubs. The hut itself is not a great place to stay in. The
grassy ridge next to the hut provides excellent camping and is a very
popular tent site.
The next most popular track to the mountain is to follow the crest of
the razorback from Mt Hotham to the Federation Hut. As this walk
follows a high ridge, it involves less climbing but the longer approach
is subjected to the weather and at times can be dangerous.
Another popular track on the mountain is the North West Spur. This is
an extremely steep climb (or descent) to the MUMC Hut. The hut is a 2
story geodesic aluminium dome poised on the end of a ridge. It has
tremendous views but due to the steep track is less visited.
An excellent 2 day walk is to follow the Bungalow Spur from
Harrietville to the Federation Hut, then visit the summit and Little
Feathertop for sunset. Next day either return down Bungalow Spur or
visit the MUMC Hut and follow the north West Spur back into the valley.
Location
Mt Feathertop is located near the town of Bright in north-east Victoria
Relaxation & Meditation ideas from Matt @ The Melbourne Meditation Centre
Visit www.melbournemeditationcentre.com.au for fantastic contemporary meditation workshops
Next time you feel stressed reach for your favourite mint...
The sharp tastes and smooth textures are a simple way to bring the mind to its senses. For best results, pay attention. Try spending 30 seconds examining a mint - its look, its texture, its smell - and when finally, it reaches the tongue, really notice the tastes.
Where is your mind when you stretch?...
Keep it in the present by counting your breaths (half a dozen should do). As you count relax the shoulders and face while you focus on the muscles being worked. Thanks to Heather Wood for this suggestion, who says: "Not only does it work really well as a 'spot', but finally I am holding my stretches for a reasonable time because I have something else to focus on and, into the bargain, am finding the whole activity quite satisfying!"
Sign Gently...
Take a nice slow, full breath, drawing oxygen deep into the lungs - then sigh gently as you exhale, watching the breath until it fades into stillness. Pause, savour the feeling and repeat if desired. Each time you do this see if you can notice something new about the breath.
Gratitude...
is a great attitude. When you catch yourself complaining or being critical call to mind something you're thankful for - the first kiss your partner planted on your lips, an unexpected gift, a perfect sunny day. Relish the moment - you'll bring some of the memory into the present.
Listen...
Take an inventory of all the sounds you can hear from where you sit. Traffic noise, birds chirping, office equipment humming, a snatch of conversation, the clatter of a keyboard, footsteps. Enjoy the ambient soundscape as you would your favourite song. Notice how the mind slows down and the body begins to relax as you do so.
The Snappy Snooze
Picture grandad asleep on the couch after Christmas lunch - body slumped, head lolling. Now let yourself do the same - imagine nodding off into a deep, relaxing sleep. You'll be surprised at how much better you feel after a sixty second snooze.
The 10 second ciggie
Imagine that you're sucking in air as a smoker would, drawing oxygen deep into the lungs with head tilted back and eyes closed. Enjoy the feeling of lungs filled with air then breathe out as though you slowly exhaling a thick blue plume of smoke.
The Face Lift
Staring at a screen all day, rarely seeing further than a few metres in any direction, concentrating for hours on end; the eyes can quickly turn into squinting slits of tension. To counter this stress bring your attention to the muscles around and behind the eyes and let them soften, along with the skin across the brow and the muscles of the jaw. Repeat at regular intervals.
