Community Walking Programs

The Global Goals

For Sustainable Development

Overview

5×5 and 3×3 are a free, non-competitive community walking event for people at all levels of fitness and ability. Walking outdoors in nature has many health benefits improving things like mood, sleep, blood pressure and stress levels. Events take place throughout the year across the Illawarra. Previous 5×5 locations have included Bellambi, Wollongong, Lake Illawarra, Shell Cove, Kiama and Nowra.

Aim

5×5 and 3×3 seeks to encourage the development of healthy habits by providing an accessible and sustainable way to exercise. It supports participants to embrace a more physically active lifestyle and provides impetus for ongoing change.

Objectives

This program targets sedentary individuals or those with limited physical activity, aiming to improve both physical and mental health outcomes through consistent participation.

• Provide a safe, friendly and accessible opportunity to be active.
• Build healthy walking habits to increase individual fitness and mobility
• Support participants to reduce their risk of chronic disease
• Support good mental health
• Build community connections at individual and organisational levels
• Reduce social isolation

Whats involved

5×5: Participants walk and talk over a 5km course (or comfortable distance), one day a week, for 5 weeks.

3×3: Participants walk and talk over a 3km course, one day a week, for 3 weeks.

How it works

Please register for your preferred 5×5 or 3×3 event location with Healthy Cities using the link below. At the first event in each series, participants will gather for a short induction and round of introductions. The route will be marked with brightly coloured flags indicating the start and end points and where to turn around. Staff and volunteers will be available to answer any questions and ensure you have a safe and enjoyable walk. Light refreshments, including water and some fruit, will be available at the conclusion of the walk.

Please bring your water bottle and hat and apply sunscreen before arriving for your walk. Participation in our 5×5 event requires a fitness level able to walk for 5 kilometres. Please consult with your healthcare professional if you are unsure whether you are able to participate.

Dates

Tuesday, 6 May 2025 | 10:00 AM – 11:30 AM

Introduction to the Urban Fit Outdoor Gym

Tuesday, 13 May 2025 | 10:00 AM – 11:30 AM

Tai Chi for Balance & Relaxation

Tuesday, 20 May 2025 | 10:00 AM – 11:30 AM

Final Community Walk & Nutrition for healthy ageing discussion

Watch