Nicola Addison October 04, 2017

Walking is hugely underestimated for its health and fitness benefits. For me, walking is where I clear my head.  Something about the methodical steps and my heart beat makes it incredibly relaxing.

Why is walking great?
  • Walking is free
  • Walking requires ZERO equipment
  • Walking can be done at any time of day
  • Walking can be done anywhere in the world
  • You don’t need to be fit to walk
  • Walking can be done alone or with a friend or in a group
  • You just need a comfortable pair of shoes & good quality socks
What are the benefits of walking?

Walking helps to improves your mood - Being active & walking helps boosts the levels of potent brain chemicals like serotonin, dopamine, and norepinephrine - which make you feel happy!

Walking promotes healthy muscles - Simply put; use it or lose it! The less we use our muscles & joints the shorter our muscles will get and the tighter our bodies will be. Walking is a great weight bearing exercise and assists our muscle flexibility & strength, in turn allowing us to perform daily activities with more ease.

Aim for 10,000 steps a day

To be moderately active, the average adult should complete 150 minutes of activity each week. This sounds a lot! In actual fact it is half an hour of exercise every single day. The 10,000 daily step target equates to the same amount of moderate activity.

To start with 10,000 can sound a lot. But it’s important at the beginning to take note of your current step level & try and slowly increase it. If you are currently walking 4,000 steps a day, to get to 10,000 may be too larger target. Increase by 2,000 steps at a time. When you are comfortably reaching a daily target of 6,000 it is then time to increase it to 8,000 and so on. If you are already walking 10,000 steps a day it is important to set a higher target to challenge yourself. Aim for 12,000 and then increase by 2,000 and so on.

Simply including a 30 minute walk into your daily routine will help you on your way to 10,000 steps. This can be broken down into smaller chunks initially. Such as 3 x 10 minute walks, but eventually, try to walk for 30 continuous minutes.

Incorporating walking into your routine doesn’t mean going for long walks in the park all day! Just try and use your feet as often as you can. It really does make a difference!

  • Opt to walk up the stairs rather than taking the lift or escalator.
  • Wash your own car at the garage rather than sitting in it and watching someone else do it.
  • Sweep the leaves up in your garden, rather than employing a gardener to do it.
  • Walk to get a morning coffee from a coffee shop 10 minutes away rather than at the end of your street.
A final note

Start off small and focus on the words ‘regular’ rather than ‘harder’. Exercise adherence will create the largest results, so walking daily for even 10 minutes is better than walking once a week for 60 minutes.



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