Every September, thousands of Australians join STEPtember 1–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 physically 2 and mentally 3 because of it. Read more
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 benefits³ that matter:
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.
Unlike intense fitness programs that can feel intimidating, walking is inclusive and manageable for people at all fitness levels. That means:
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.
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:
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.
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.
Knee replacement surgery can be life-changing for people with severe knee osteoarthritis, relieving pain and improving mobility when other treatments have not been effective. However, for some Australians, significant pain may persist even after surgery, or chronic knee pain may limit function before surgery occurs. Persistent pain does not necessarily indicate that the surgery has failed; rather, it reflects the complex nature of pain and highlights the important role physiotherapy can play in supporting recovery and long-term function.
When winter arrives, people living with arthritis may notice their joints feel stiffer, sorer, or harder to get moving. If that sounds familiar, you’re not imagining it.
While research hasn’t identified a single direct cause linking cold weather to arthritis flares, studies suggest that factors such as temperature changes, shifts in barometric pressure, reduced physical activity, and changes in sleep patterns may influence pain sensitivity and joint stiffness (Arthritis Australia, 2023; Kolasinski et al., 2020).
The good news? There are practical, evidence-based strategies that can help you stay mobile and comfortable through winter – and physiotherapy plays a key role in that plan. Read more
It is widely recognised that exercise is beneficial for overall health – particularly for the cardiovascular system. However, many people are uncertain about how to exercise safely after experiencing a heart condition. In most cases, appropriately prescribed exercise plays a vital role in cardiac rehabilitation and long-term heart health. The key is ensuring that exercise is introduced gradually and performed safely.
Before commencing or returning to exercise following a heart condition, it is essential to consult your GP or cardiologist and obtain medical clearance. In many cases, your doctor will recommend engaging in structured, safe physical activity to support recovery and improve cardiovascular function. Read more
We have all heard the advice to “walk it off” when feeling stressed. For decades this was vague lifestyle advice. But science has fundamentally changed this picture — exercise isn’t just a side dish in mental healthcare; it is the main course. Research now confirms that for many people, hitting the gym or the pavement can be just as effective as medication or counselling.1
In 2023, researchers published a landmark umbrella review analysing 97 previous systematic reviews involving over 128,000 participants.
Lower back pain is one of the most prevalent health complaints worldwide. It is estimated that up to 80% of people will experience lower back pain at some point in their lives, making it the leading cause of disability globally (Hartvigsen et al., 2018).
While lower back pain can be distressing, the majority of cases are not associated with serious pathology and tend to improve with appropriate management, education, and movement (Maher et al., 2017).
As we move into late summer and early autumn, many athletes are shifting gears toward pre-season training for AFL and NRL. This is a phase where training volume, speed work, and (for contact sports) tackling gradually increase. From a physio’s perspective, this period isn’t something to fear — but it does benefit from smart preparation and good load management.
Across both Australian football and rugby league, injury surveillance data shows that the most common issues are muscle strains, joint sprains, and impact-related injuries, rather than sudden or severe injuries. Read more
Whether you are starting a new fitness routine, returning to exercise after an injury, or training at an elite level, your physiotherapist can play a key role in helping you achieve your fitness goals safely and effectively.
Working with your physiotherapist to set appropriate and achievable goals is an important way to plan your training and celebrate your achievements along the way!
Using a framework like SMART Goals is one way to do this.
Optimising movement patterns is essential for improved performance and injury prevention. Whether your aim is to improve strength, flexibility, endurance, or return to sport successfully, your physiotherapist can work with you to design a tailored program that supports optimal performance.
Everyone is different and has individual needs, so a generic approach may not always lead to optimal outcomes. Your physiotherapist can provide you with an individualised exercise program based on your specific needs, goals, and physical capacity, taking into account any current or previous injuries, allowing you to exercise with greater confidence.
Injuries can make maintaining a consistent training program challenging. Strength deficits, poor movement patterns and limited range of motion can have a big impact on activity. Physiotherapists can assess muscle strength, joint range of motion and biomechanics to identify areas of weakness, tightness, or decreased control. Working with your physiotherapist to address these deficits early can help decrease risk of injury and create a strong foundation for optimal training and long-term fitness success.
Your physiotherapist can also support you on your fitness journey through injury rehabilitation, by using manual therapy techniques, prescribing rehabilitation exercises, load management strategies, and education around safe training principles. For individuals managing acute injuries or long-term conditions, physiotherapy provides safe strategies and education around activity modification so you can continue appropriate activity throughout your injury rehabilitation.
Physiotherapy is fundamental in supporting individuals to have a life-long love of exercise and an active lifestyle, promoting movement and physical health. Through providing you with education, you can learn how to manage your body optimally and recognise early warning signs of injury, so that you can maintain an active lifestyle into the future.
Whether you are aiming to improve elite performance, prevent injury, or simply move better in everyday life, physiotherapists can support you every step of the way so that you can achieve your fitness goals with confidence!
