MEMBERS of a Mt Waverley walking group are reducing their risk of heart disease one step at a time.

The Forever Strong Gaiters was founded last year by gym owner Meeghan Bell after the Heart Foundation began a push for walkers to join free groups during "Walktober" festivities in October.

Ms Bell said she started the group because she needed some inspiration to walk regularly.

The Forever Strong Gaiters is one of 140 Heart Foundation walking groups across Victoria that offer free group walks.

The local group meets at 8.30am on Tuesdays for a one-hour walk through Federal Reserve and Damper Creek.

"The pace is moderate but we cater for a wide range of abilities," Ms Bell said.

She said walking at a moderate pace for 30 minutes five days a week could reduce the risk of many disease such as heart disease, diabetes, stroke and cancer.

"Importantly, it is a great workout for the brain too. The benefits of our walking group include it's a safe way to a healthier life, our group is inclusive and social and it's free."

Ms Bell said anyone could take part in physical activity but it was important to begin at a level that was appropriate to each individual.

"Something is always better than nothing.

"It's not a one size fits all rule but physical activity should comprise strength and cardiovascular training. Beginners should exercise at a light to moderate intensity. As they begin to adapt, some vigorous intensity should become a normal part of everyday life."

Details: meeghan@foreverstrong.com.au or 0431199871.