Time to step up

We all know walking is brilliant exercise, but clever tweaks can make it an even more effective way to boost physical and mental health. Elizabeth Archer asks the experts how to turbo-charge your daily stroll

The benefits of walking 10,000 steps a day has been drummed into us in recent years. But the truth is, life often gets in the way.

Thankfully, a study has shown we could reap the same benefits by walking less than half that amount – as long as we step out briskly.

Research from the University of Sydney showed that doing 3,800 steps a day at a quick pace reduced the risk of dementia by 25 per cent.

And for every 2,000 steps of brisk walking we take, we lower our risk of early death from the likes of heart disease and cancer by 8-11 per cent. Here our experts explain how to get the most out of your daily stroll.

Get your heart pumping

“On a brisk walk, you’ll notice your heart rate increase, and you become slightly breathless and warm,” says Sally Davies, senior physiotherapist at Bupa (bupa.co.uk).

“Keep this in mind while walking: if you’re not noticing these signs, try pushing yourself a little harder.”

Some smart watches can measure your heart rate to help you track the intensity of your pace.

Reap mental benefits

Faster walking can improve mental health as well as physical.

“Walking briskly helps to boost mood and reduce stress,” says Sally. “Exercise causes the release of hormones known as endorphins. These can bring about changes in the body that make you happier.”

Note your mood before and after.

Look straight ahead

Walking can also help to improve balance. “When you are walking, always look straight ahead,” advises physiotherapist Elisabeth Clare (mbst-therapy.co.uk).

“Focus on where you are going, as looking straight ahead will help you keep your balance. If you are feeling unsteady, walking a little faster with a slightly longer stride length may help you feel steadier on your feet.”

Protect your back

Learning to use your core muscles while walking can help prevent back pain.

“The easiest way to ensure you are doing this is by imagining that you are pulling your belly button in towards your spine,” says Elisabeth.

“However, do make sure you keep breathing as you contract your abs. Don’t suck in your stomach and stop breathing.”

Try practising this for a few steps at the beginning of your walk to get the hang of it.

Relieve shoulder tension

Often when we’ve had a stressful day, our shoulder muscles feel tense and achy.

“Help relieve tension by letting your arms swing forwards and back rather than across your body. It doesn’t have to be excessive – gentle movements will keep the muscles relaxed, as well as helping you keep a steady rhythm while walking,” says Elisabeth.

Tone your muscles

The glute muscles are often underused, and walking is a great way to tone them.

“Try walking on a slight incline, and focus on letting your glutes push you up the hill,” Elisabeth says.

“Take a step forward and focus on landing on your heel, pushing through to the ball of your foot and up. When you make contact with the ground, squeeze your glutes to help propel yourself forward.”

This may take a little practise but is a great technique once mastered.

Walk first thing

Walking outside in the morning will help regulate your body clock.

“Getting out into natural light first thing is best – it helps signal to your body clock it’s time to wake up,” says fitness coach Jack Livings.

“Doing this every morning will help you to sleep better at night, as your body will be in a regular rhythm,” he adds.

Why not take a short morning walk and reflect on your day?

Lower blood sugar

Walking regularly can help prevent blood sugar from spiking, which can lower the risk of diabetes over time, according to research by the University of Limerick.

“I always recommend a 10-minute walk after a meal to help aid digestion and reduce blood sugar,” says Jack.

“Even a short walk round the block is enough to feel the benefits.”

Listen to your body

You can adjust your walking pace to best suit your needs and goals.

“A higher intensity level of walking may not be possible for everyone, for example if you experience muscle or joint pain,” says Sally.

“Going on regular walks at a faster pace is more likely to see results, but remember that any walk is better than none.”