Facebook

Step into better health this September (and beyond)

Book a Consultation

Every September, thousands of Australians join STEPtember1–a simple 30-day challenge that encourages people to move more and walk every day. It’s built around the idea of hitting a daily goal (like 10,000 steps or an equivalent amount of activity), but the real power lies not just in the numbers — it’s in feeling better physically2 and mentally3 because of it.

Walking is one of the most accessible and effective forms of exercise we have. You don’t need fancy gear, a gym membership, or special skills — just comfortable shoes and a little motivation. Research shows that even moderate physical activity like brisk walking can have real health benefits3that matter:

  • Mental health benefits: A large review showed that exercise reduces symptoms of depression and anxiety compared with being inactive and is comparable to medications and psychotherapy4. That means everyday walking isn’t just good for your body — it’s good for your mind too.
  • Ongoing mental health protection: Higher levels of regular physical activity — including walking — are linked with a lower chance of developing depression and anxiety disorders over time5. Movement isn’t just a quick mood booster — it’s a protective lifestyle habit.
  • Physical health benefits: Higher daily step counts have been associated with lower risk of all-cause mortality and cardiovascular disease6. In other words, it’s good for both your heart and your body.

According to Australia’s Physical Activity and Sedentary Behaviour Guidelines, adults should accumulate 150 to 300 minutes of moderate intensity physical activity (like brisk walking) each week8. This makes walking an ideal way to meet these recommendations — and STEPtember helps turn that target into achievable daily movement.

More than steps — it’s about wellbeing

Unlike intense fitness programs that can feel intimidating, walking is inclusive and manageable for people at all fitness levels. That means:

  • You can squeeze in steps during a lunch break.
  • Take short walking breaks between meetings.
  • Use the stairs instead of the lift.
  • Go for a walk with a friend or colleague.

Beyond physical benefits, walking also significantly supports mental wellbeing. Research from the Centres for Disease Control and Prevention (CDC) shows that regular physical activity can reduce symptoms of anxiety and depression, improve sleep quality, and enhance cognitive performance. Small, consistent amounts of movement can build into habits that stick long after September is over.

Walk with purpose

STEPtember also gives people a chance to support meaningful causes. Many participants choose to fundraise for organisations supporting Australians living with disabilities, adding another layer of motivation — your daily steps can make a difference in someone else’s life too. But even if you’re just walking for your own health and wellbeing, that’s a great reason to start. At the heart of STEPtember is its charitable mission. In Australia, funds raised through STEPtember support individuals living with cerebral palsy and other disabilities through organisations such as Cerebral Palsy Alliance.

Cerebral palsy is the most common physical disability in childhood in Australia7. Cerebral palsy results from changes to the developing brain and primarily affects movement, muscle tone, and posture. Although it is a lifelong condition, early intervention, therapy, assistive technology, and research can greatly enhance quality of life. The impact of research has contributed to a 40% reduction in the rate of cerebral palsy in Australia, as well as a decrease in severity7.

Funds raised through STEPtember help support7:

  • Early diagnosis and intervention programs
  • World-leading research into prevention and treatment
  • Assistive technology and mobility equipment
  • Community inclusion initiatives
  • Therapy services for children and adults

For participants, this connection to impact is powerful. Each step taken contributes not only to personal health but also to tangible support for Australians living with disability. The challenge transforms everyday movement into meaningful action.

Take the First Step

Movement doesn’t have to be complicated to be powerful. Walking — something most of us can do — is one of the most evidence-based ways to boost your physical and mental health. This September, give yourself a meaningful reason to move more, feel better, and make each step count.

 

References

  1. https://www.steptember.org.au/
  2. Centres for Disease Control and Prevention. (n.d.). Benefits of physical activity. U.S. Department of Health & Human Services. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  3. World Health Organization. (n.d.). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
  4. Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O’Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209.
  5. Wanjau, M. N., Möller, H., Haigh, F., Milat, A., Hayek, R., Lucas, P., & Veerman, J. L. (2023). Physical Activity and Depression and Anxiety Disorders: A Systematic Review of Reviews and Assessment of Causality. AJPM focus, 2(2), 100074.
  6. Hall, K. S., Hyde, E. T., Bassett, D. R., Carlson, S. A., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Kraus, W. E., Lee, I. M., Matthews, C. E., Omura, J. D., Paluch, A. E., Thomas, W. I., & Fulton, J. E. (2020). Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. The international journal of behavioral nutrition and physical activity, 17(1), 78.
  7. Cerebral Palsy Alliance. (n.d.). About cerebral palsy. https://cerebralpalsy.org.au/our-research/about-cerebral-palsy/
  8. Australian Government Department of Health and Aged Care. (n.d.). Physical activity and exercise guidelines for all Australians. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians