WALK THIS WAY!

Trainer LIZZIE BLAND reveals her easy tips for pounding the pavement effectively and pain-free

GO STEADY

“Take the first five minutes slow to allow the blood to flow around your body and get muscles warm,” says Lean Bean Fitness and Retreats founder Lizzie Bland. “Just 30 minutes a day, five days a week is all it takes to lower stress, increase energy levels and improve overall health. If you can’t find 30 minutes, break it up into bite-size chunks, taking a five-minute walk when you can. Try after meals to help aid with digestion.”

KEEP UPRIGHT

“As you start to tire, on hills and stairs especially, it’s tempting to pitch forward leading with your head,” says Lizzie. “This posture can cause backache and imbalances in the body, so try and maintain an upright position, with your stomach muscles slightly engaged and shoulders relaxed. This way you’ll feel like you could walk all day!”

GET THE GEAR

“This doesn’t mean you need to invest in walking boots, but a good pair of supportive trainers are necessary for a comfortable walk and avoid pesky knee pain cropping up,” Lizzie advises. “When it comes to upper body, try and go bag-free or get a light rucksack for your water, so your arms can swing freely, avoiding shoulders tensing up.”

TRACK IT

“There are so many types of fitness trackers these days and you can get a basic step counter for as little as $30,” says Lizzie. “You’ll soon realise mundane daily jobs like mopping the floor or cleaning the windows will contribute to your daily movement goal – the aim is 10,000 steps.”