03/01/2022
👢🥿👠 Walking for Health 🥾👟👞
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.
Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.
You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.
Before you start 💧
Any shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do.
If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.
For long walks, you may want to take some water, healthy snacks- we have a great range with the 1:1 Diet, a spare top, sunscreen and a sun hat in a small backpack.
If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes.
How do I know if I'm walking fast enough?
A brisk walk is about 3 miles an hour, which is faster than a stroll.
You can tell you're walking briskly if you can still talk but cannot sing the words to a song.
You could also try using the free Active 10 app on your smartphone.
It tells you when you're walking fast enough and suggests ways to fit in some more brisk walking.
Staying motivated✨
Make it a habit
The easiest way to walk more is to make walking a habit.
Think of ways to include walking in your daily routine.
Examples include:
* walking part of your journey to work
* walking to the shops
* using the stairs instead of the lift
* leaving the car behind for short journeys
* walking the kids to school
* doing a regular walk with a friend
* going for a stroll with family or friends after dinner
If you live in a city, Walkit has an interactive walk planner to help you find the best walking route.
Each suggested route includes your journey time, calorie burn, step count and carbon saving.
Listen to music 🎶
Walking while listening to music or a podcast can take your mind off the effort.
It can also get you into a rhythm and help you walk faster.
You'll be surprised at how fast the time goes when you're walking to your favourite tunes.
Mix it up 🏔🏝
Add variety to your walks. You do not have to travel to the countryside to find a rewarding walk.
Towns and cities offer interesting walks, including parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves.
Join a walking group🏃🏼♀️🏃🏼🏃🏿♂️
Walking in a group is a great way to start walking, make new friends and stay motivated.
Ramblers organises group walks for health, leisure and as a means of getting around for people of all ages, backgrounds and levels of fitness.
Its website has details of many locally organised walks in towns and cities, as well as the countryside.
The UK's 15 national parks run free guided walks for the whole family during the holidays.
https://www.nhs.uk/live-well/exercise/walking-for-health/
A guide to walking to improve your health and fitness, including tips on getting started and making walking fun.
