Take a step towards better fitness, less stress and a
happier outlook. We help you get started…
You may not think walking is the answer to
your fitness woes, but you’d be surprised at the multitude of benefits that can
be reaped from regularly pounding the pavement. ‘A brisk walk can burn up to
100 calories per mile. It’s also a great way to clear your head, reduce stress
and release mood-boosting endorphins,’ says Rory James Manning, managing director
of RJ Fitness (www.rj-fitness.co.uk).
And depending on how challenging you want to make it, activities such as hiking
can take the calorie burn even higher! ‘Walking is a great form of exercise
that can ease you into a higher level of fitness and is accessible to just
about everyone,’ says Rory. ‘For many people, walking is one of the best forms
of exercise as it provides a lot of physiological benefits without major risk
of injury.’ Interested? Here’s how to make the most of a simple stroll.
Bring a friend
The best way to get into walking is to
simply start – but it helps to have company. ‘Walking with a friend, partner,
family or in a group is a great way to make new friends and keep motivated,
says Rory. So, enlist a buddy or even your dog! – and head outdoors.
Start small
If you haven’t done much walking before,
don’t sign yourself up to trek Kilimanjaro as your first challenge. Instead,
start closer to home. ‘Find ways to naturally include more walking in your
life, such as walking the dog, walking your children to and from school,
walking to the local shops, using the stairs instead of the lift or taking a
stroll on your lunch break,’ Rory suggests.
Find a route
You don’t have to live in the Lake District
or somewhere particularly picturesque to find a good trail. ‘Who says you have
to go to the country to enjoy a walk?’ says Rory. ‘London, fo example, has
plenty of interesting walks including parks, heritage trails, towpaths,
riverside paths, commons, woodlands, heaths and natures reserves.’ Have an idea
of your route before you set out and try to include some interesting landmarks
on your way.
Build up slowly
Pick walks to suit your fitness. ‘Both the
length and terrain of a walk can affect how difficult it is – it’s important to
realize that a short hill walk can sometimes be more tiring than a longer, but
flat city stroll,’ says Des de Moor, senior walking officer for Ramblers. ‘Make
sure you’re well aware of your fitness and honest about what you feel comfortable
with.’
Commute to work
OK, so it may not be possible to food it
all the way to the office and back, but it might be possible to walk at least
part of the way. ‘Get off the bus or train one stop earlier or take a slightly
longer route on your way to work,’ suggests Rory. You’ll be amazed at the
difference this can make to your fitness.
Go online
Use the internet for inspiration. ‘Get
walking, Keep Walking is a Ramblers project that helps people do more regular
local walking to improve their health and wellbeing,’ explains Des. ‘It
provides free, locally based 12-week walking programmes in certain cities, or
you can use the online resources to find tips on how to plan your walks, set
goals and monitor your progress.’ Check out www.getwalking.org
for more information.
Or, join the club!
There are lots of walking clubs all over
the country where you can meet fellow walkers and sign up to a range of walking
and trekking adventures. ‘Many Ramblers clubs now offer shorter walks at an
easier pace,’ says Des. ‘You can find details of hundreds of walks led by
Ramblers volunteers on our online Group Walks Finder.’ It’s free to try up to
three walks before becoming a member. Sign up to your first trial at www.ramblers.org.uk.
Set yourself a goal
Give yourself some targets to keep your
fitness on track. You could even invest in a pedometer to help you monitor your
progress. ‘You can walk 1,100 steps around 10 minutes,’ says Rory. ‘So, try to
gradually building up to walking 10,000 steps on five or more days a week.’
You’ll soon see a difference.
If you want to really make a change to your
fitness and you think walking could be for you, set yourself a challenge.
Whether it’s Everest Base Camp or your local park ramble, a goal will keep you
motivated. Sign up to a charity trek or check out the inspiring events in the
box (right), then build up to it slowly using the tips here to prepare for the
big day.
