WALK THE WALK
TAKE STEPS TO IMPROVE YOUR HEALTH, SAYS FITNESS EXPERT RUTH LYNCH
NEWS and social media are often flooded with stories of remarkable people doing extraordinary athletic feats, going above and beyond to challenge their body and reach the peak of fitness.
But what about those of us who just aren’t ‘sporty’ and aren’t physically able to take on such heroic challenges, or simply don’t have the time?
Sometimes overlooked as a form of exercise, the simple act of walking is an extremely effective way of building both a healthy body and mind, no matter what your age or fitness level. It’s a great family activity that doesn’t need any specialist equipment, and you can even build it into your daily routine.
Walking can help build stamina, burn excess calories and make your heart healthier.
So why don’t we talk about it more often? We’ve come up with a list of reasons why this wildly underrated activity could be the key to keeping the whole family fit and healthy.
NO NEED FOR LYCRA
MANY people think that donning tight sportswear and getting sweaty is the only way to get fit. While hitting the gym for a HIIT workout will get your pulse racing and burn calories, getting your heart pumping with a brisk walk can work just as well. All you need is a pair of trainers or comfortable shoes, and then you’re in action mode.
TREAD CAREFULLY
LET’S face it, the good old British weather doesn’t always provide the best when you want to walk for fitness, so having access to a treadmill in your local gym could be the perfect resolution for getting your step count up.
A treadmill – which is by no means limited to runners – will help you get moving while you stay warm and dry. You can cover 3,000 steps – a third of a healthy daily target – while watching the latest episode of Corrie. You could cover a whole three miles during Great British Bake Off – if you really want to test your determination.
SIT LESS, WALK MORE
SITTING for long periods slows your metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down fat.
Swapping four wheels to work/ school, getting up and about on your lunch break, getting public transport a stop early (or parking a few streets away) or using your legs to get to the corner shop instead of the car, are all ways to easily up your daily step count.
You could even turn a sedentary activity like watching TV into an active challenge on a treadmill – whether that’s watching on the go at the gym or investing in a machine for your home.
EXPAND YOUR MIND
THE mental health benefits of walking are endless. Whether it’s clocking up miles on a treadmill or getting out into the great outdoors, the calmness of an hour-long walk can help clear and relax the mind.
Walking can also do wonders to help reduce stress, anxiety and fatigue by keeping both the body and mind active. There’s a lot to be said for spending an hour with your own thoughts away from the hustle and bustle of a busy life.
GET COMPETITIVE
WALKING doesn’t have to be about getting from A to B. Walking Football and Walking Netball are perfect ways to enjoy competitive sports at a slower pace or for those who might not feel up to join the faster paced versions.
Many leisure centres have set up accessible and affordable clubs with the shared ethos of being inclusive for all, no matter what your ability. Often aimed at senior citizens, taking part in walking as a team sport can help improve strength and stability and provide a new social environment, all while encouraging some healthy competition at the same time.
SET A GOAL
IF running a marathon isn’t your thing, why not try walking one? Fitness trackers and phone apps are a great way to keep track of how many steps you take or how many miles you cover over any given period of time.
You can use them to help you reach a daily or monthly target, or simply monitor how many steps you take on a daily basis.
If you fancy setting some fun family goals, why not use fitness trackers or phone apps to see who can do the most steps? To keep people motivated steps could mean prizes like days out or earning screen time. For smaller kids make it educational and equate how many steps they’ve done to distances – such as walking to London, or up well-known hills.
TIME IT
REGARDLESS of how many steps or how intense your workouts are, the Government recommends that adults do an average of 150 minutes of moderate exercise a week.
Whether it’s walking to work three times a week, stomping on a treadmill for half an hour, or taking part in walking football training, there are plenty of opportunities to incorporate this no-fuss exercise into your weekly exercise quota.
Walking is definitely the dark horse of exercise. It may not seem like much, but it is a big hitter when it comes to helping the whole family maintain a healthy and active lifestyle.
Walking can help build stamina, burn excess calories and make your heart healthier
Ruth Lynch