Everyone participating in the community walking groups will need to keep 1.5m apart, practice good hand hygiene and cough etiquette, bring their own water bottles and towels, and stay home if unwell.

The Mid North Coast Local Health District (MNCLHD) coordinates Heart Foundation Walking groups in Port Macquarie, Wauchope and Camden Haven.

Local area coordinator and health promotion officer Yvonne Muyambi said walking groups offer great opportunities for people to exercise regularly, create new social networks and look after their physical and mental health.

"There are many reasons why walking for pleasure is one of the most popular activities in Australia," Ms Muyambi said.

"Walking for an average of 30 minutes a day can lower the risk of heart disease, stroke, and diabetes by 30 to 40 per cent."

Walking regularly has also been proven to manage weight, blood pressure and cholesterol, reduce your risk of developing some cancers, maintain bone density and reduce your risk of osteoporosis and fractures, improve balance and coordination, and reduce your risk of falls and other injuries.

All adults aged 18-64 years should aim for 150 minutes of moderate physical activity a week. That's five 30-minute walks a week. Activity is considered 'moderate' if it takes some effort, but you're still able to talk comfortably.

Several walking groups meet in Port Macquarie, Wauchope and Laurieton on different days and are supported by Heart Foundation Walking.

These groups include Stepping Out, Happy Feet Walkers, Morning Movers and Smart Hearts who all welcome new members. For more details, visit the Heart Foundation Walking website at walking.heartfoundation.org.au

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