There’s a form of exercise that doesn’t cost a penny or require any fancy equipment, can easily fit into your everyday life and that almost anyone can manage. It’s called walking, and we’ve been doing it for three million years now.
And since May is National Walking Month, now’s the perfect time to start aiming to walk a little bit more every day.
A health ticking time bomb
Inactivity is the world’s fourth biggest killer, which is worrying as Britain has become a nation of couch potatoes. The average British adult walks just nine minutes in a day. That’s probably how long it would take to walk from the couch to the fridge a few times and to get from the car to the house. It’s no wonder we’re the fattest nation in Europe.
This means bad news for our health, as not getting enough exercise is connected with everything from diabetes and obesity to cardiovascular disease and cancer.
Benefits of walking
While taking the leap from the couch to the running track may be too extreme for some, almost everyone can enjoy the health benefits of walking whatever their fitness level. If back or joint pain is putting you off doing any exercise, walking could actually ease your symptoms while strengthening your bones to prevent osteoporosis and back pain.
Psychologically, walking’s great for clearing your head and working through issues, and will also help you get a better night’s sleep if you find it hard to nod off. It also makes us feel good. Walking, like all types of exercise, floods our bodies with endorphins which are an instant pick-me-up.
It will keep you out of your GP’s waiting room too. Walking has been shown to reduce your risk of diabetes, stroke and dementia. If you’re trying to keep your weight down, walking’s a great way to burn calories and get some aerobic exercise. Why not key your details into the British Heart Foundation’s calorie counter to estimate how many calories you could burn to motivate yourself?
Easy ways to walk more
Chief medical officers recommend that we get 150 minutes of moderate exercise a week through activities like walking. Make a few of these lifestyle changes and you’ll easily manage that.
- Walk to work
If you can walk to and from work, do it. As summer finally arrives, there’s nothing better than a stroll in the sunshine to soak up some vitamin D and unwind after a stressful day.
If you live too far away to walk, you could at least take public transport most of the way and get off a few stops early to incorporate some walking into your commute.
- Lunchtime walking
Ditch your lunches at your desk and take a stroll during lunchtime. Meet a friend for lunch in a café or sit in the park if the sun’s out. You’ll actually feel like your brain’s had a rest and you’ll come back to your work with newfound gusto.
- Ease up on emails
Got something to say to a colleague? Don’t send them an email or instant message. Actually get up, pop over to their desk and have a chat with them. It may be a radical move for some, but all those steps really add up.
- Get a pedometer
Just being aware of how many steps you take in a day by using a pedometer has been proven to motivate people to walk more. Why not set yourself a challenge and reward yourself if you manage certain number of steps in a month? You’ll soon be spotting lots of opportunities to clock up those steps, like taking the stairs instead of the lift and volunteering for tea rounds.
- Rethink your weekends
Go for a longer weekend walk instead of sitting at home. Britain is blessed with stunning coastlines, rolling hills with rewarding views and swathes of lush, green countryside. So why not shake up your weekend routine and head outdoors for some healthy fresh air and a walk with your nearest and dearest?
British walking group Ramblers is trying to encourage us all to walk more and take pleasure in walking. You can follow their maps or join one of their walking groups nearby you if you need a bit of support and encouragement.
- Get a dog
While we would never suggest that you get a dog unless you are 100% committed to taking care of it long-term, people with dogs tend to be fitter because they’re forced into taking it for short walks twice a day, even when it’s dreary outside.
- Up the ante
If you’d like to push yourself a bit or try something new, try picking up the pace, swinging your arms and go power walking or even racewalking, which is actually considered an Olympic sport. If you’re starting out on a treadmill, why not increase the incline to make your legs work a bit harder?
Do you walk to stay fit? How do you fit it into your lifestyle?
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