5 min read
Why Walking Is So Good for Your Health
Walking is perhaps the most underrated form of exercise. It's free, needs no special kit, and can be done almost anywhere — from a village lane to a supermarket car park.
The NHS describes walking as a simple way to get more active, and brisk walking counts towards the recommended 150 minutes of moderate activity each week.
What walking does for you
Regular physical activity, including walking, is linked with a lower risk of a range of long-term conditions, including heart disease and type 2 diabetes, according to the NHS. Walking also gets you outdoors, which many people find lifts their mood.
What counts as a brisk walk?
A brisk walk is one where you're moving fast enough to raise your heart rate and breathe a little faster, while still being able to hold a conversation. If you could sing comfortably, try picking up the pace slightly.
Getting started gently
If you're new to walking for exercise, start where you are. Ten minutes is a perfectly good beginning.
- Choose comfortable, supportive footwear
- Start with short, flat routes and build up gradually
- Walk with a friend or join a local walking group for company
- Swap one short car journey a week for a walk
Making it a habit
Habits stick best when they're tied to something you already do. A walk after breakfast, a stroll at lunchtime, or a loop of the park before dinner can become part of your rhythm. Some people enjoy tracking their steps, but it isn't essential — consistency matters more than any number.
A note on leg discomfort
If you notice cramping or aching in your calves, thighs or buttocks that comes on when walking and eases with rest, mention it to your GP. This can sometimes be a sign of peripheral arterial disease, which is worth checking.
Sources
- NHS — Walking for health
- NHS — Physical activity guidelines for adults aged 19 to 64
- NHS — Peripheral arterial disease (PAD)
This article is for general information only and is not medical advice. See our health disclaimer.