Walking is a great form of exercise for those looking to maintain a healthy lifestyle. Not only can it increase cardiovascular fitness and help with weight loss, but research has also found that just 30 minutes a day can reduce your risk of developing type 2 diabetes, heart disease and a range of other serious conditions.<\/p>\n
Unlike other sports it is completely free and doesn\u2019t require any specialist equipment or training to get started. It\u2019s a low impact activity that can be performed completely at your own pace, making it the ideal workout for the elderly, people looking to shed a few pounds and those getting into fitness for the first time.<\/p>\n
Increase Muscle Strength and Endurance<\/strong><\/p>\n A physical benefit of regularly walking is increased strength and tone in the muscles in your legs, especially if you walk in hilly areas or on an incline treadmill.<\/p>\n Your muscular endurance will benefit too as a result of walking. Endurance is gained through time and repetition, so those who walk on a regular basis and cover a considerable distance can expect to see the best results.<\/p>\n Joint Pain Relief<\/strong><\/p>\n Walking can help to protect your joints, particularly your knees and hips as it helps to lubricate and strengthen the muscles that support them. This is why people with arthritis are often advised to go for walks.<\/p>\n Burn Calories and Reduce Body Fat<\/strong><\/p>\n Like any form of physical activity, walking will help to burn calories which in turn will help you to maintain or lose weight. Exactly how many calories you\u2019ll burn will depend on various factors, such as your weight, the pace at which you walk at, distance covered and terrain (you\u2019ll burn more calories when walking uphill than you will on a flat surface).<\/p>\n Being overweight is a key risk factor in developing Type 2 diabetes, so regular walking and ensuring you maintain a healthy weight will reduce the likelihood of the condition affecting you.<\/p>\n Boost your Energy<\/strong><\/p>\n Walking can also be an effective way of increasing your energy. It increases oxygen flow throughout the body and can increase levels of cortisol, a hormone that helps to raise energy levels.<\/p>\n Reduce Risk of Heart Disease<\/strong><\/p>\n Walking provides a good workout for your heart and circulation system as it raises your heart rate and gets blood pumping around your body. It can lower levels of bad cholesterol (LDL, low-density lipoprotein) and increase levels of good cholesterol (HDL, high-density lipoprotein), helping you to keep a healthy blood pressure and reduce the risk of developing a heart disease or experiencing a stroke.<\/p>\n Improve Mental Health<\/strong><\/p>\n Studies have shown that exercise causes your body to release endorphins (a hormone that triggers a positive feeling in the body) helping to improve your self-esteem and general mood. This feeling of euphoria and reduced anxiety you may feel after a walk or other type of workout is often referred to as a \u2018runner\u2019s high\u2019.<\/p>\n Increased Cardiovascular Fitness<\/strong><\/p>\n Walking is also a good cardiovascular exercise, especially if you\u2019re able to maintain a brisk pace. It causes your large muscles and heart to work hard, which will gradually make your heart stronger and more efficient.<\/p>\n Better Balance<\/strong><\/p>\n Frequent walking helps to build lower-body strength, an incredibly important factor of good balance.<\/p>\n Finding the time to go for a walk everyday may be difficult if you live a particularly hectic life. By just tweaking your lifestyle slightly however you should be able to find the time for a short walk. To show how, here we\u2019ve listed some of the simpler ways you can incorporate walking into your life without drastically changing your usual routine:<\/p>\n To help make sure your walking is safe, enjoyable and effective, below we\u2019ve explained some of our top tips –<\/p>\n Make it a Habit<\/strong><\/p>\n If you\u2019re getting into exercise for the first time, you\u2019re likely to encounter days where you just don\u2019t feel like going for a walk. However, putting off your walks can quickly become a bad habit (and one that can be hard to get out of) so we suggest scheduling them in advance and treating them as if it\u2019s a hospital appointment that you simply can\u2019t miss.<\/p>\n Wear a Pedometer<\/strong><\/p>\n It doesn\u2019t matter whether you\u2019re wearing a simple pedometer or an Apple Watch, having something to track your steps will help to motivate you to get moving more. We advise setting yourself attainable goals and progressively increasing this number over time as your strength and endurance improves. The recommended number of steps to accumulate per day is 10,000.<\/p>\n Participate in a Challenge<\/strong><\/p>\n Entering a challenge can be an effective way for making sure you stay committed to going on regular walks. Our virtual challenges<\/a>, for example, task you to cover a specified number of miles throughout the month in however many walks you require, wherever you want, whenever you want and at a pace that suits you. And once you complete the challenge you\u2019ll receive a prestigious medal as a reward for your dedication!<\/p>\n Enter a virtual challenge today ><\/a><\/p>\n Footwear for Walking<\/strong><\/p>\n Although walking is a relatively inexpensive form of exercise, one thing we strongly recommend is to invest in is a good pair of walking shoes. Visit your local sports shop and try on a range of different pairs from a variety of reputable brands and purchase the pair you feel most comfortable in.<\/p>\n Walking in the wrong type of shoe can cause foot and shin pain as well as blisters and injuries to soft tissue.<\/p>\n Listen to Music<\/strong><\/p>\n Listening to your favourite songs while you walk can be a good method of distracting your mind and can make the time go faster.<\/p>\n Vary your Routes<\/strong><\/p>\n Walking around the same streets everyday can get repetitive so try to vary where you exercise. National parks, the seaside, woodland areas and so on all provide scenic routes for you to take your walks.<\/p>\n Join a Walking Group<\/strong><\/p>\n Some prefer walking on their own, but if you enjoy the company then we recommend joining a local walking group. Not only will you make new friends, but you\u2019ll also be introduced to numerous routes that you might not have been otherwise aware of. They welcome people of all ages, backgrounds and levels of fitness and organise a range of day, half day and weekend walks.<\/p>\n Increase the Intensity <\/strong><\/p>\n As you improve your fitness levels you can increase the intensity of your walks. This doesn\u2019t necessarily mean you have to walk for longer or extend the distance you cover; you could walk with hand weights or increase the speed you walk at instead.<\/p>\n If you\u2019re looking to take part in an enjoyable walking challenge, then look no further than Race At Your Pace<\/a>. Every month we organise virtual walking challenges<\/a> of varying distances, enabling people of all ages and abilities to participate.<\/p>\n Find out more<\/a> or enter today<\/a>!<\/p>\n See more: SMART Goals \u2013 How to Set & Achieve Your Fitness Goals<\/a><\/p>\n6 Easy Ways to Incorporate Walking into your Daily Life<\/strong><\/h2>\n
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Top Tips for Walking<\/strong><\/h2>\n
Walking Challenge to Lose Weight and Keep Fit<\/strong><\/h2>\n