Program Community Walking Programs “I really enjoyed the 5×5 walk. It’s a lovely walk. I feel so much better afterwards. I recommend it to anyone.” Bellambi 5×5 participant Don’t miss out in 2026! Contact us to be the first to know! Submit your interest here The Global Goals For Sustainable Development Community Walking Programs Our Community Walking Programs — 5×5 and 3×3 — are free, non-competitive community walking programs designed to help people stay active, connect with others, and improve both physical and mental health. These programs offer an accessible walking group experience for adults of all fitness levels and abilities. Walking outdoors, surrounded by nature and fresh air, provides proven health benefits, including improved mood, better sleep, reduced stress, and lower blood pressure. Events run throughout the year across the Illawarra, with previous locations including Bellambi, Wollongong, Lake Illawarra, Shell Cove, Kiama, and Nowra, making it easy for people to join close to home and explore new places in their local community. Overview Walking is one of the most accessible forms of physical activity and plays an important role in healthy ageing, heart health, and disease prevention. Research consistently shows that regular walking can reduce the risk of heart disease, support mobility, and improve overall wellbeing. Our community walking program creates a welcoming space where participants can walk, talk, and build confidence in movement, whether they are returning to exercise, managing chronic health conditions, or simply looking to be more active. Aim The aim of the Community Walking Programs is to encourage the development of healthy, sustainable habits by providing a simple and enjoyable way to exercise. The program supports participants to: Create lasting social connections Embrace a more physically active lifestyle Improve physical health and mental health Build confidence in movement Objectives The community walking program targets people who are sedentary or have limited physical activity, with a focus on prevention, accessibility, and wellbeing. Key objectives include: 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 What’s involved Our programs are simple, flexible, and designed to suit most people: 5×5 Walking Group Participants walk and talk over a 5km route (or a comfortable distance), one day a week, for 5 weeks. 3×3 Walking Group Participants walk and talk over a 3km route, one day a week, for 3 weeks. Both options provide a supportive, social environment where participants can move at their own pace, enjoy fresh air, and connect with others. How the Community Walking Program Works Participants register for their preferred 5×5 or 3×3 event location using the online form. At the first session of each series, participants gather for a short induction and introductions. The walking route is clearly marked with brightly coloured flags showing: The start and end points Where to turn around Healthy Cities staff and volunteers are present at each session to provide support, answer questions, and ensure participants have a safe and enjoyable walk. Light refreshments, including water and fruit, are available at the end of each walk, giving participants the chance to chat, connect, and meet new people. Staying Safe and Comfortable Participants are encouraged to: Bring a water bottle Wear a hat Apply sunscreen before arriving Dress comfortably for the weather Participation in the 5×5 walking group requires a fitness level that allows participants to walk up to 5 kilometres. If you’re unsure whether this program is right for you, we recommend speaking with your healthcare professional before joining. Why Community Walking Matters Walking with others supports heart health, improves mood, builds confidence, and creates meaningful social connections. Programs like community walking groups are recognised by organisations such as the Heart Foundation as an effective way to support physical activity, reduce isolation, and promote long-term health. By making walking free, accessible, and social, our Community Walking Programs help people of all ages and abilities enjoy movement, connect with their community, and support their health, one step at a time. Watch What's on Sep1 3×5 Walking Program Queanbeyan Tuesday 1 September, 10am – 11:30am Glebe Park FREE Sep1 Queanbeyan Walk 2 Connect Tuesday 1 September, 9:30am – 11:00am Queanbeyan FREE Sep2 Goulburn Walk 2 Connect Wednesday 2 September, 9:00am – 10:30am Goulburn FREE Sep3 3×5 Walking Program Nowra Thursday 3 September, 9:30am – 11:00am Harry Sawkins Park $FREE Sep3 Nowra Walk 2 Connect Thursday 3 September, 9:30am – 11:00am Nowra FREE Sep8 3×5 Walking Program Queanbeyan Tuesday 8 September, 10am – 11:30am Glebe Park FREE Sep8 Queanbeyan Walk 2 Connect Tuesday 8 September, 9:30am – 11:00am Queanbeyan FREE Sep9 Goulburn Walk 2 Connect Wednesday 9 September, 9:00am – 10:30am Goulburn FREE Sep10 3×5 Walking Program Nowra Thursday 10 September, 9:30am – 11:00am Harry Sawkins Park $FREE Sep10 Nowra Walk 2 Connect Thursday 10 September, 9:30am – 11:00am Nowra FREE Sep15 3×5 Walking Program Queanbeyan Tuesday 15 September, 10am – 11:30am Glebe Park FREE Sep15 Queanbeyan Walk 2 Connect Tuesday 15 September, 9:30am – 11:00am Queanbeyan FREE Sep16 Goulburn Walk 2 Connect Wednesday 16 September, 9:00am – 10:30am Goulburn FREE Sep17 3×5 Walking Program Nowra Thursday 17 September, 9:30am – 11:00am Harry Sawkins Park $FREE Sep17 Nowra Walk 2 Connect Thursday 17 September, 9:30am – 11:00am Nowra FREE Sep22 3×5 Walking Program Queanbeyan Tuesday 22 September, 10am – 11:30am Glebe Park FREE Sep22 Queanbeyan Walk 2 Connect Tuesday 22 September, 9:30am – 11:00am Queanbeyan FREE Sep23 Goulburn Walk 2 Connect Wednesday 23 September, 9:00am – 10:30am Goulburn FREE Sep24 3×5 Walking Program Nowra Thursday 24 September, 9:30am – 11:00am Harry Sawkins Park $FREE Sep24 Nowra Walk 2 Connect Thursday 24 September, 9:30am – 11:00am Nowra FREE Sep29 3×5 Walking Program Queanbeyan Tuesday 29 September, 10am – 11:30am Glebe Park FREE Sep29 Queanbeyan Walk 2 Connect Tuesday 29 September, 9:30am – 11:00am Queanbeyan FREE Sep30 Goulburn Walk 2 Connect Wednesday 30 September, 9:00am – 10:30am Goulburn FREE Oct1 3×5 Walking Program Nowra Thursday 1 October, 9:30am – 11:00am Harry Sawkins Park $FREE Oct1 Nowra Walk 2 Connect Thursday 1 October, 9:30am – 11:00am Nowra FREE Oct6 Queanbeyan Walk 2 Connect Tuesday 6 October, 9:30am – 11:00am Queanbeyan FREE Oct7 Goulburn Walk 2 Connect Wednesday 7 October, 9:00am – 10:30am Goulburn FREE Oct8 Nowra Walk 2 Connect Thursday 8 October, 9:30am – 11:00am Nowra FREE Oct13 5×5 Walking Program Koonawarra Lake Tuesday 13 October, 10am – 11:30am Kanahooka Boat Ramp FREE Oct13 Queanbeyan Walk 2 Connect Tuesday 13 October, 9:30am – 11:00am Queanbeyan FREE Oct14 Goulburn Walk 2 Connect Wednesday 14 October, 9:00am – 10:30am Goulburn FREE Oct15 Nowra Walk 2 Connect Thursday 15 October, 9:30am – 11:00am Nowra FREE Oct20 5×5 Walking Program Koonawarra Lake Tuesday 20 October, 10am – 11:30am Kanahooka Boat Ramp FREE Oct27 5×5 Walking Program Koonawarra Lake Tuesday 27 October, 10am – 11:30am Kanahooka Boat Ramp FREE Nov3 5×5 Walking Program Koonawarra Lake Tuesday 3 November, 10am – 11:30am Kanahooka Boat Ramp FREE Nov10 5×5 Walking Program Koonawarra Lake Tuesday 10 November, 10am – 11:30am Kanahooka Boat Ramp FREE Don’t miss out in 2026! Contact us to be the first to know! Submit your interest here Resources Case Study: 5×5 Walking Program View HCA Logic Model 5×5 Download