Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.
You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64.
Before you start
Any shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do.
If you’re walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.
For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sun hat in a small backpack.
If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes.
How do I know if I’m walking fast enough?
A brisk walk is about 3 miles an hour, which is faster than a stroll.
You can tell you’re walking briskly if you can still talk but cannot sing the words to a song.
You could also try using the free Active 10 app on your smartphone.
It tells you when you’re walking fast enough and suggests ways to fit in some more brisk walking.
What if I’m not very active?
If you’re not very active but are able to walk, increase your walking distance gradually.
If your joints are a problem, check whether your local swimming pool holds exercise classes.
The water helps to support your joints while you move and can help you strengthen your muscles.
If you cannot leave the house, why not see if one of our free Fitness Studio exercise videos can help.
Staying motivated
Make it a habit
The easiest way to walk more is to make walking a habit.
Think of ways to include walking in your daily routine.
Examples include:
walking part of your journey to work
walking to the shops
using the stairs instead of the lift
leaving the car behind for short journeys
walking the kids to school
doing a regular walk with a friend
going for a stroll with family or friends after dinner
Listen to music
Walking while listening to music or a podcast can take your mind off the effort.
It can also get you into a rhythm and help you walk faster.
You’ll be surprised at how fast the time goes when you’re walking to your favourite tunes.
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