Posted on May 1, 2019
A free activity that is easy to work into your daily routine, walking can make brilliant exercise for all ages and abilities.
Brisk walking can help burn calories, keep your heart healthy and give your mood a boost. It can also aid weight loss, strengthen bones and muscles, and improve circulation. And the best bit is you don’t have to walk miles to see the benefits of walking.
A sturdy and comfortable pair of shoes is the main thing you’ll need when walking. Dress in lightweight layers so you can cool down if you get too warm.
When heading out for longer, take along a bottle of water and healthy snacks. And if walking becomes your new favourite hobby, you might want to invest in a good quality pair of walking boots so you can tackle more challenging terrain.
Healthy joints make a happy walker. To keep yourself moving, explore our range of supplements which support bones and joints.
How fast should I walk?
A brisk walk is roughly three miles an hour, which is faster than a stroll. Imagine the speed you would walk if you were running late for an appointment. You should still be able to hold a conversation whilst walking at this speed, but not sing along to a song.
How far should I walk?
As little as 10 minutes of brisk walking each day will benefit your health, so don’t worry about distance to begin with. If you aren’t very active or suffer from joint pain, build up your distance gradually so your body can adjust to exercising.
Once you’re hooked on walking, you’ll be spoilt for choice when looking for a new route to try. From local footpaths and bridleways to woodland trails and walks through our National Parks, the UK really is a walker’s paradise.
How to stay motivated
Making walking part of your daily routine will make it easier to find time to exercise. Try replacing one of your usual car journeys with a walk, by walking to work, walking to the shops, or walking the kids to school.
Listening to music or a podcast can make walking easier, and walking to a rhythm may also help you to walk faster. Alternatively, make walking a social activity, catching up with a friend or spending quality time with family whilst also enjoying your daily exercise.
To meet other walkers and explore new trails, look for a local walking group to share your walks with. And remember that you don’t have to be out in the countryside to enjoy your walking exercise. A walk around a city taking in the sights counts too.