Spring bushwalks: how to ease into longer walks and hikes

Short answer: Build up gradually. Start with walks you can comfortably finish, add time or hills a little at a time, and give yourself an easier day after a big one. Tracking your route, heart rate and recovery can help you see when you're ready for the next step up.

Spring is prime bushwalking season in much of Australia, and plenty of us are doing it. The State of Bushwalking in Australia 2026 report, using AusPlay data for 2025, found 3.95 million Australians aged 15 and over went bushwalking in the past year. That's 17.5% of that age group, up from 16.9% the year before.

Bushwalks also tend to be long. The same report found 72% of recorded sessions ran two hours or more, and 40% lasted three hours or longer (State of Bushwalking 2026). If your usual walk is 30 minutes around the block, that's a big jump, so it's worth easing in.

Start where you are

If you walk regularly on flat ground, you've got a good base. Pick a short, well-marked trail first and see how it feels. Our guide to how many steps a day can help you see where you're starting from.

Build up a little at a time

Add one thing at a time. Go a bit longer, or add a few hills, but not both in the same week.
Mix it up. Keep shorter walks during the week and save the longer one for the weekend.
Practise with a pack. Carry the water and snacks you'll take on a longer walk, so the weight isn't a surprise.
Walk at a pace you can talk at. If you can't hold a conversation, ease off. See heart rate zones explained.

Before you head out

Check the trail. Look at the distance, the climb and any alerts from the park before you go.
Tell someone. Let a friend or family member know where you're going and when you expect to be back.
Watch the weather. Spring days can warm up quickly. Our exercising in the heat guide has tips for warmer days.
Take enough water and food, and charge your phone before you leave, and don't rely on mobile signal on remote trails.

After a big walk

Tired legs the next day are normal. Give yourself an easier day, keep moving gently, drink water and get a good night's sleep. Our article on active recovery explains how to tell when it's time to ease up.

Track your walks and recovery with Thrive

GPS walk tracking. The Thrive app has GPS tracking for walks, runs and rides. Start a walk in the app with your phone in your pocket, and it maps your route and records your distance. Over a season, your walk history shows how far you've come.
Heart rate on the trail. The Thrive Health Band has no screen, so there's nothing on your wrist to check while you walk. It keeps recording your heart rate in the background, and you can look back at how a climb showed up afterwards.
Recovery after a big day. Overnight, the Band records your sleep, resting heart rate, HRV and temperature. Thrive's recovery insights include an estimate of how long until you're back to baseline, which can help you decide when to plan the next longer walk.
Your own normal. Thrive learns what is usual for you, so you can see whether a resting heart rate that's higher than usual the morning after a long hike settles in a day or two. See resting heart rate explained.

Walking also does good things for how you feel. We cover that separately in walking for your mental health.

When to check with your GP

If you're new to exercise, have a health condition, or are planning a much longer or steeper walk than usual, it's worth checking with your GP first. And if you have chest pain, unusual breathlessness or dizziness on a walk, stop and call Triple Zero (000).

Before you buy

You'll need a compatible iPhone or Android phone, because the Thrive app is on the Apple App Store and Google Play. The app stores are only for downloading the app; they aren't where you buy the Band or a Plan. You can buy at thrivehealthband.com, or at a participating World Gym Australia location or health and wellness clinic.

The Thrive Health Band is A$660 for the first year under the launch offer. That includes the Band, which is yours to keep, and 12 months of the Thrive by Optihealth app, My Health on the web, Health Fingerprint, Ask Thrive, Thrive Loops and your data, paid once upfront. Prices are in AUD and include GST. Free Australia-wide shipping during the launch offer (usually A$14.99).

Nothing renews automatically. After your first year, you can get a new band plus 12 more months for A$660, or keep your band and renew the Thrive Connected Plan for A$240 a year, or A$29 a month with no lock-in.

You're also covered by a 12-month Thrive Care Warranty, and consumer guarantees under Australian Consumer Law always apply. See Returns if something is wrong with your purchase.

Common questions

How many Australians go bushwalking?

About 3.95 million Australians aged 15 and over went bushwalking in 2025, or 17.5% of that age group, according to the State of Bushwalking in Australia 2026 report.

Does the Thrive Band have GPS?

GPS tracking happens in the Thrive app on your phone. Carry your phone and start a walk in the app to map your route and record your distance.

How long should I rest after a long hike?

It varies. Many people feel ready for another walk within a day or two. Thrive's recovery insights can give you an estimate based on your own data.

For more answers, see Questions.