WALKING: THE POSITIVES

Just getting outside for a walk in nature boosts emotional wellbeing. A daily dose of fresh air and time to clear your mind can ease work and home-related stress and reduce feelings of anxiety.

‘Always opt to walk over driving wherever possible, and go for walks as often as you can, as this will make a big difference to both your physical and mental health,’ says Aisling O’malley, a physiotherapist at London Bridge Hospital. And, while walking may be slower than running, it can still burn calories. ‘Not only does walking give you a cardiovascular workout – good for the heart and lungs – it also helps to strengthen the main muscles of your lower limbs and aids in maintaining healthy bone density,’ says Aisling.

HOW MUCH SHOULD YOU WALK?

You don’t need to hike for miles to feel the benefits. Research shows that just 10 minutes of brisk walking a day for a week reduces the risk of early death by 15%. Another study, from Exeter University, found that a short, brisk walk helped people reduce their intake of high-calorie snack foods by half, contributing to weight loss when a walking habit is maintained over time. If you want to ramp up the weight-loss effects of walking, increase your speed or vary the gradient.

‘If you’re trying to hit your moderate-intensity aerobic target, that means you can still hold a conversation while walking, but have an increased rate and depth of breathing,’ says Aisling. ‘If you’re going for a brisk walk to meet the vigorous-intensity target, walk as if you’re late for an important meeting, so a more purposeful stride.’

Aim for five walking sessions a week – if that’s not possible do a minimum of three.