Get Your Walk On: Walking, The Easiest Way to up Your Fitness Levels

Exercise – it’s just one of those things, isn’t it? Like marmite, exercise is something that you either love or you hate.

Unfortunately, exercise is a necessary evil if you want to lead a healthy lifestyle and we all know that in order to get in optimal shape, we should move our bodies for 30 minutes (at least) every single day.

Most people have the common misconception that in order to get the benefit from their exercise, they need to do a lengthy workout at their gym or sweat out their toxins in a hot yoga class. We’re here to tell you that this is not true.

You don’t need a fancy gym and you don’t have to fork out your hard-earned cash for lessons in the latest fitness craze. You also don’t have to make a holy show of yourself by attempting to run around your estate, huffing and puffing in broad daylight.

Ladies, to shift those extra pounds, improve your mood and increase your overall fitness levels all you have to do is put on your runners and go for a walk.

That doesn’t seem so hard, does it?

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Why Should I go Walking?

Let’s state the obvious reasons first, shall we? First and foremost, walking is a relatively cheap form of exercise. All you really need to invest in is a pair of good runners and some comfortable ‘walking’ clothes.

Secondly, walking is something you don’t have to try and master – it’s something that you’re already an expert in. You know how to walk and it’s a suitable physical activity for everyone. It doesn’t matter if you’re young, old, overweight, tall, short or round-shaped – everyone can walk.

Thirdly, walking is generally a non-risk form of exercise. You’re not as likely to gain an injury from walking as you are from running, for example.

And finally, walking is fantastic for your health. Like really fantastic.

Fantastic, eh? What are some of the benefits of walking then?

You carry your own body weight when you walk. This means that walking is a ‘weight bearing’ exercise.  Walking regularly has a wide range of health benefits. Here are just a few:

1. It increases the fitness levels of your heart and lungs.

2. It reduces your risk of heart disease and stroke in later life.

3. It helps you get rid of any extra weight you’re carrying.

4. It tones your body.

5. It can ease problems like join and muscular pain or stiffness.

6. It will strengthen your bones and improve your balance.

7. It can give you increased muscle strength and endurance.

8. It can lower stress levels and give your mood a major boost.

Did you know that as well as doing all of the above, walking regularly can help to protect your brain against memory loss in later life and it can reduce your chances of developing type two diabetes by 60 per cent?

Walking has a huge amount of health benefits.

Okay, I’ll admit that sounds amazing. So how do I get started?

Like with any form of exercise, it’s important to start off slowly.  First you should pick “your walk.” Spend an hour or two roaming around your area and plan a route for yourself. Pick a route that is interesting and, if possible, has a few physical challenges along the way, such as a hill. A good route should take 45minutes to an hour to complete. This means that you’re getting your 30mins recommended daily amount of exercise, but you’re also getting a few extra minutes to account for your warming up/cooling down period.

Start by walking your route at a comfortable pace. Do this once or twice in order to get used to your track, if you will. When you’re happy with your route, it’s time to start some serious walking.

Begin your walk by warming up. This means starting off at a moderate pace and increasing it gradually. When you feel ready bring your speed up to a brisk walk. Stride forward, swinging your arms and try to keep your pace at this level until you’re about fifteen minutes from home. The last fifteen minutes of your walk should be spent cooling down.  

To cool down, gradually reduce your speed until you’re back to a moderate, then slow pace.

Once you’ve finished your circuit congratulate yourself on a job well done!

How often should I walk?

You should do your circuit three to five times a week. This will help you to continue improving your fitness levels and/or losing the weight. Make your walk more enjoyable by putting a special ‘walking’ playlist on your iPod or by bringing a friend with you for a chat while you exercise.

Is there anything else I need to know?

Yes! Remember, if you’re walking on roads or in the dark make sure to wear some reflective gear so motorists can spot you. We’re coming into the winter months now, so it’s important to make sure you’re safe. Remember the old saying – be safe, be seen!

Walking is a relatively simple form of exercise but it has great benefits. Try it for a month – we guarantee you’ll get hooked!