Organiser Robyn Short is also fill-in leader, after a promise she made to the late, great Margaret Zannes who set up the exercise group along with Dr Dick Keatinge two decades ago.

Walkers meet at Jubilee Park opposite the Tenterfield Showground on Mondays, Wednesday and Fridays at 7am or 8am, depending on their enthusiasm. Mrs Short said there are groups of fast, early and 'normal' walkers, so people can choose which group they best fit into.

Common to all, however, is the meet-up afterwards at the Courtyard Cafe at around 9am, to replenish the lost calories.

Mrs Short said some walk around the park, while others head out to the swimming pool, Sir Henry Parkes Memorial Public School, the football field or the railway station, before most head back to the cafe.

Due to some medical issues she herself is now relegated to walking the shop aisles as she can't handle rough going, but can still be found at the cafe for the 'stuffing' component of the outing, as she calls it.

The group also celebrates Christmas in July and its May birthday in a joint luncheon each year.

Anyone's welcome to join in. There's a registration form to complete but it's all free, although there's no insurance. The group currently has 18 registered walkers and more are welcome, at your own pace. Wednesdays at 8am is the most popular set-off time.

Do it for your heart

Tenterfield Willow Walkers is one of 1200 walking groups sponsored by the Heart Foundation, which is keen to see more people in regional areas get moving.

According to the Foundation's statistics the New England and North West region has the highest rate of death from heart disease in NSW.

The death rate in this region is 92 out of every 100,000 people, which is well above the NSW state average (of about 67 out of every 100,000 people).

In terms of heart disease risk factors:

"Regular physical activity, such as brisk walking for 30 minutes a day, can deliver real health benefits. It not only reduces your risk of heart disease and other chronic conditions, but you are likely to feel more energetic, have stronger bones and muscles, and feel happier," Heart Foundation Director of Active Living, Adjunct Professor Trevor Shilton said.

"If you decide to walk in a Heart Foundation Walking group, you can also gain great social benefits.

"Our walkers often tell us they start for the exercise but stay for the company."

Anyone participating in the Heart Foundation Walking program will be required to:

The Heart Foundation also encourages walkers to download the COVIDSAFE app and use it at all times; get a flu shot; bring their own hand sanitiser; and talk to their doctor about whether joining or rejoining a walking group is advisable for them at this stage.

This particularly applies to people considered more vulnerable to the virus, such as older Australians and those with chronic health conditions.

Walking aids stroke recovery

The Willow Walkers' matriarch Norma Ovenden is walking proof of the benefits of regular exercise. She's was one of the Willow Walker's inaugural members back in May 1999, and has since racked up many, many kilometres over 1233 registered walks.

She said they used to walk come rain, sleet or snow but time has taken its toll and there are few takers on days with inclement weather.

The group has enjoyed up to two dozen members in the past but that number has declined due to people passing on, one way or another. It's been a couple of years since the group had a new walker and some fresh blood is well overdue.

Norma recalls how the first Willow Walkers had to be able to do six circuits of Shirley Park to build up their fitness before venturing farther, but it was a loyal group that stuck together despite the varying capabilities initially.

Since then in addition to the regular walks around town there have been a number of longer excursions, up to Mt Mackenzie and with the Heart Foundation bussing members out to Girraween or to Mingoola Public School for a walk to Glen Lyon Dam and back, with Rotary providing a barbecue lunch.

Norma, now a fit 87-year-old, considers the activity immensely beneficial. Willow Walkers coupled with regular exercise classes with Beryl Dean equipped her to recover well from a stroke, with doctors crediting her high level of fitness for the bounce-back.

She said Willow Walkers provide the incentive to walk.

"It's a big help to have a group to walk with, when left to yourself you might not. When you know people are waiting, you make an effort.

"You get out of it what you put into it."