Walking is super easy, totally free, and one of the best ways to get moving, shed some pounds, and feel healthier.
A lot of people don’t think of walking as exercise, but if you pick up the pace, it can really help you build stamina, burn calories, and keep your heart in good shape.
You don’t need to walk for hours on end. Just a quick 10-minute walk every day can do wonders for your health and counts toward the recommended 150 minutes of exercise each week for adults aged 19 to 64.
Before You Hit the Pavement
You don’t need fancy shoes—just wear something comfy that gives you good support and won’t give you blisters.
If you’re walking to work, you can rock your regular work clothes with some comfy shoes and switch them out when you get to the office.
For longer walks, it’s a good idea to bring along some water, healthy snacks, a spare shirt, sunscreen, and a hat in a small backpack.
If you start walking longer distances regularly, you might want to grab a waterproof jacket and some good walking shoes for tougher trails.
How to Know If You’re Walking Fast Enough
A brisk walk is about 3 miles per hour, which is definitely quicker than a casual stroll.
You’ll know you’re walking briskly if you can chat but can’t sing along to a song.
You can also check out the free Active 10 app on your phone. It’ll let you know when you’re walking fast enough and give you tips on how to squeeze in more brisk walks.
You can download Active 10 from the NHS Better Health website.
Not Very Active? No Problem!
If you’re not super active but can walk, just start by gradually increasing your distance.
If your joints are giving you trouble, see if your local pool has exercise classes. The water can help support your joints while you work out and build muscle.
If you can’t leave the house, check out some free Fitness Studio exercise videos online.
Staying Motivated
Make It a Habit
The easiest way to walk more is to make it part of your routine. Think of ways to sneak in some walking, like:
- Walking part of the way to work
- Strolling to the shops
- Taking the stairs instead of the elevator
- Leaving the car behind for short trips
- Walking the kids to school
- Going for regular walks with a friend
- Taking a post-dinner stroll with family or friends
Listen to Music
Walking while jamming to music or a podcast can make the time fly and help you keep a good pace. You’ll be surprised how quickly the time passes when you’re grooving to your favorite tunes.
Use the Active 10 App
Active 10 helps you track how much and how fast you’re walking. It also gives you goals to aim for and rewards you for your progress. Download it from the NHS Better Health website.
Mix It Up
Keep your walks interesting! You don’t have to head to the countryside to find a great walk. Towns and cities have plenty of cool spots like parks, heritage trails, canal paths, riverside walks, and nature reserves.
Join a Walking Group
Walking with a group is a fun way to get started, meet new people, and stay motivated. The Ramblers organize group walks for everyone, no matter your age or fitness level. Check out their website for local walks in your area.
More on Exercise
- Why exercise is important
- Benefits of exercise
- Why we should sit less
- Exercise guidelines for adults and kids
- Fitness tips for wheelchair users
- Strength and flexibility exercises
- Balance and sitting exercises
- Running and aerobic workouts
- How to warm up and stretch after exercising
So, lace up those shoes and get walking! Your health will thank you.
