What are the health benefits of walking?

How to get the most from putting one foot in front of another

If you’re looking for motivation to get moving, there’s no better encouragement than the sporting tournaments we have to look forward to over the coming months.

Whether you’re a fan of tennis, football or track and field, there are plenty of games to watch. Such athletic prowess is bound to make you want some aerobic action of your own.

Walking for health

For an all-round workout, you can’t beat a good walk. Here are five good reasons why:

• It’s a low impact exercise you can do at your own pace.
• You can do it in most weather conditions and in a variety of settings.
• It can lower blood pressure and improve heart health.
• It can help you to maintain weight, tone muscles and strengthen bones.
• It’s free and doesn’t produce carbon emissions, so you help save the planet and keep costs down too.

Walking for the mind

As well as being good for the body, walking can have a positive, soothing effect on the mind. It can help reduce stress, improve your mood and give you a greater feeling of confidence. You may find your balance improves along with your fitness and that you enjoy a good night’s sleep more often.

Walking is a great way to connect with friends. It offers a chance to share stories and talk through things that might be difficult to cope with on your own. Joining a walking group is a great way to get to know new people and explore your local countryside.

Set your own pace

Start off with a gentle stretch to warm up your body. It’s fine to start with a short stroll of ten minutes or more. Maybe that’s a trip to the local shops or once around the park. Then you can gradually build up to a brisk 30-minute walk with a few hills or steps in the mix.

How many hours of walking per day is good for your health?

The aim is to do around 150 minutes of moderate exercise a week or 75-minutes at a vigorous pace. If you prefer to count steps, you can work towards a goal of 5,000 to 10,000 in total, twice a week.

What is the healthiest way to walk?

• Keep your head level
• Lightly swing your arms
• Tuck your tummy in
• Keep your shoulders down and back
• Use moderate strides.

Step it up

Once you’ve established a routine, why not give yourself a challenge and see if you can beat your best time. There are lots of fitness app and devices to help you count your steps and track your progress.

If you’re serious about making a difference, you could sign up for a sponsored walk for charity and raise money for a cause that matters to you.

For long walks, be sure to do a warm-up session before you start and a cool down afterwards. Should you experience muscle, bone or joint pain, it’s important that you get the most appropriate support early. You can get physio advice and treatment without the need for a GP referral with most Saga Health Insurance plans.

Look after your feet

It may seem obvious but you cannot walk without them, so give your feet some care and attention. Keep toenails trim and wear walking boots or shoes that are a size bigger than your normal shoes.

Should you feel any burning or rubbing sensation, then stop and put your feet in cold water to stop blisters from forming. It’s a good idea to carry plasters, extra socks, waterproofs and some antiseptic cream in your backpack, along with your water bottle, power bank and torch.

Walking aids

Walking poles can help with balance and stability. Nordic walking with poles is good for both upper and lower body conditioning and it burns more calories than a regular walk. It engages 90 per cent of your muscles including abdominal and pelvic floor, which help to build core strength.

What happens to your body when you walk every day?

You’ll find that your circulation improves, your joints feel more supple and your breathing becomes easier. In short, you’ll feel lighter, brighter, happier and fitter. Let’s start making strides today.