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Put your best foot forward: why walking is good for you Put your best foot forward: why walking is good for you
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Pilates, Pilates, yoga and the classic treadmill get all the attention when it comes to popular ways to stay healthy. There is, however, a more unassuming workout that might not get the column inches, but has all the benefits: walking.
yoga and the classic treadmill get all the attention when it comes to Certified fitness professional Jolynn Baca Jaekel explains: “What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.”
popular ways to stay healthy. There is, however, a more unassuming workout that might A recent report by the Ramblers and Macmillian Cancer Support entitled Walking Works (PDF) details the health benefits of the humble walk. The report found that regular walking to fulfil the 150 minutes of moderate physical exercise every week recommended by the UK's chief medical officer could save 37,000 lives each year. It could also lead to nearly 300,000 fewer cases of type 2 diabetes.
not get the column inches, but has all the benefits: walking. In some cases walking can be more effective than running. Scientists at the Lawrence Berkeley National Laboratory in California, found that brisk walking reduces the risk of heart disease more effectively than running. They observed participants aged between 18 and 80 over a six-year period and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%.
Certified fitness professional Jolynn Baca Jaekel explains: “What I love about walking is that anyone can do it at any age and any And there's even more good news: 30 minutes of brisk walking over five days could help you sleep easy, according to research by Oregon State University. A study by the university showed that walking helped participants sleep better and feel more alert during the day.
fitness level. Plus it is good for your heart, your head and your wallet.”
A recent report by the Ramblers and Macmillian
Cancer Support entitled Walking Works (PDF) details the health benefits of the
humble walk. The report found that regular walking to fulfil the 150 minutes of
moderate physical exercise every week recommended by the UK's chief medical officer could save 37,000 lives each year. It could also lead to nearly 300,000 fewer cases of
type 2 diabetes.
In some cases walking can be more effective
than running. Scientists at the Lawrence Berkeley National Laboratory in
California, found that brisk walking reduces the risk of heart disease more
effectively than running. They observed participants aged between 18 and 80
over a six-year period and found that walking reduced the risk of heart disease
by 9.3%, while running reduced it by 4.5%.
And there's even more good news: 30 minutes
of brisk walking over five days could help you sleep easy, according to research
by Oregon State University. A study by the university showed that walking
helped participants sleep better and feel more alert during the day.
Getting startedGetting started
The The recommended amount of exercise for adults is 150 minutes of moderate physical activity per week. That breaks down to 30 minutes of exercise over five days a week.
recommended amount of exercise for adults is 150 minutes of moderate physical Even though 30 minutes is the ideal, Dr I-Min Lee, a professor of medicine at Harvard Medical School, suggests starting with three shorter 10-minute walks each and slowly building up to the 30-minute walk once you feel comfortable.
activity per week. That breaks down to 30 minutes of exercise over five days a The sooner you get started the sooner you’ll notice the difference in your mind and body. If your aim is to lose weight, then according to the NHS walking estimates, just 30 minutes of walking will help a 60kg (9.5 stone) person lose 99 calories.
week. The mental health charity Mind found in their report Ecotherapy: The Green Agenda for Mental Health that country walks can reduce depression and raise self-esteem. So ditch the smoggy congested route for a nearby park or green space when you head out for your 30-minute walk.
Even
though 30 minutes is the ideal, Dr I-Min Lee, a professor of medicine at
Harvard Medical School, suggests starting with three shorter 10-minute walks
each and slowly building up to the 30-minute walk once you feel comfortable.
The
sooner you get started the sooner you’ll notice the difference in your mind and
body. If your aim is to lose weight, then according to the NHS walking estimates,
just 30 minutes of walking will help a 60kg (9.5 stone) person lose 99
calories.
The mental health charity Mind found in their report Ecotherapy: The
Green Agenda for Mental Health that country walks can reduce depression and
raise self-esteem. So ditch the smoggy congested route for a nearby park or
green space when you head out for your 30-minute walk.
Walk the right wayWalk the right way
Walking is a great way to stay active and improve Walking is a great way to stay active and improve your fitness, without the added intensity that other exercise forms bring, so almost anyone can do it. A good walking technique is key to staying healthy and improving fitness.
your fitness, without the added intensity that other exercise forms bring, so Jaekel says: “The first rule of exercise is always engage your core muscles. This is particularly important in walking because you are upright the whole time and supporting your entire body weight. So tighten your stomach muscles.”
almost anyone can do it. A good walking technique is key to staying healthy and The best way to do this is to make sure you are not slouching when you walk, she explains: “Spinal alignment is part of this core strength. You should stand up straight, trying not to lean too far forward or backward with your chin parallel to the ground.
improving fitness. "Of course, you want to be mindful of potential hazards in your path, just keep your gaze a few feet in front of you instead of right at your feet. Let your arms swing naturally and roll through your foot from heel to toe,” adds Jaekel.
Jaekel says: “The first rule of exercise is always engage your
core muscles. This is particularly important in walking because you
are upright the whole time and supporting your entire body
weight. So tighten your stomach muscles.”
The best way to do this is to make sure you are not
slouching when you walk, she explains: “Spinal alignment is part of this core strength.
You should stand up straight, trying not to lean too far forward or backward
with your chin parallel to the ground.
"Of course, you want to be mindful
of potential hazards in your path, just keep your gaze a few feet in front of
you instead of right at your feet. Let your arms swing naturally and
roll through your foot from heel to toe,” adds Jaekel.
Get the right footwearGet the right footwear
• When you are shopping for walking shoes try them on with the socks you'll wear during your workout and go at the end of the day • When you are shopping for walking shoes try them on with the socks you'll wear during your workout and go at the end of the day when your feet are slightly swollen. Both of these things can make a huge difference in the way a shoe fits.
when your feet are slightly swollen. Both of these things can make a • Look out for specialist walking shoes. Because we strike the ground first with our heel when we walk, most specialist walking shoes have an achilles notch (a little dip down in the back of the shoe) that helps relieve stress on the achilles tendon.
huge difference in the way a shoe fits. • It's important that your toes have room to wiggle in the toe box and that your heel should not slip. You also want a somewhat flexible sole that will move with your foot, and a shoe that is lightweight and breathable.
• Look out for specialist walking • Try them out. I love that some shoe shops now have treadmills. It’s a great way to take the shoes for a spin.
shoes. Because we strike the ground first with our heel when we walk, most specialist walking shoes have an achilles notch (a little dip down in the back of
the shoe) that helps relieve stress on the achilles tendon.
• It's important that your
toes have room to wiggle in the toe box and that your heel should not slip. You
also want a somewhat flexible sole that will move with your foot, and
a shoe that is lightweight and breathable.
• Try them out. I love that some shoe shops now have treadmills. It’s a great way to take the shoes for a
spin.
Track your walking progressTrack your walking progress
There are numerous ways to do this. Here are some of Jaekel's recommendations:There are numerous ways to do this. Here are some of Jaekel's recommendations:
• The Map My Walk app, which lets you map out your course and calculate your miles.• The Map My Walk app, which lets you map out your course and calculate your miles.
• If you would like to know how far • If you would like to know how far you walk in a day, not just when you’re doing more than the recommended amount of exercise. Invest in a fitness tracker and be surprised by how much extra walking you are doing, in addition to the recommended 30 minutes. Certain fitness trackers let you interact with friends and you can encourage one another to go further.
you walk in a day, not just when you’re doing more than the recommended amount of exercise. Invest in a fitness tracker and be surprised by how much extra walking you are • Traditional walkers can invest in a pedometer and use a good old-fashioned pencil and paper to track progress.
doing, in addition to the recommended 30 minutes. Certain fitness trackers let you
interact with friends and you can encourage one
another to go further.
• Traditional walkers can invest in
a pedometer and use a good old-fashioned pencil and paper to track progress.
Change your routineChange your routine
Once you’ve mastered the 30 minutes of exercise per Once you’ve mastered the 30 minutes of exercise per day, changing your walking route is a great way to keep motivated. “It's always a good idea to keep changing your course so your body doesn't get too familiar with your workout. That's a surefire way to plateau,” says Jaekel. Here are some tips for keeping your walk varied:
day, changing your walking route is a great way to keep motivated. “It's always • Walk up hills for a great glute workout. Or if you are exercising in a gym, increase the incline for a similar effect. Walking uphill uses more energy than walking along flat surfaces.
a good idea to keep changing your course so your body doesn't get too • Do speed walking sprints, using trees, street signs or buildings as your targets.
familiar with your workout. That's a surefire way to plateau,” says Jaekel. Here are some tips for keeping your walk varied: • Try a long, flat walk for endurance.
• Walk up hills for a great glute workout. Or if you are By tracking your walking you can assess how far you are going and start considering how much to increase your mileage by. But don’t overdo it, says Jaekel. “It's important to pay attention to how you feel after your longest walks. Is it safe to increase this week or should you wait?"
exercising in a gym, increase the incline for a similar effect. Walking uphill
uses more energy than walking along flat surfaces.
• Do speed walking sprints, using trees, street signs or
buildings as your targets.
• Try a long, flat walk for
endurance.
By tracking your walking you can assess how
far you are going and start considering how much to increase your mileage by.
But don’t overdo it, says Jaekel. “It's important to pay attention to how you feel after your
longest walks. Is it safe to increase this week or should you wait?"
Go greenGo green
Walking Walking is a great way to connect with nature. Green Exercise, the Essex University research team that have been studying the benefits of walking in green spaces (PDF), found that it reduces stress levels, improves mood, enhances psychological wellbeing and improves attention and concentration.
is a great way to connect with nature. Green Exercise, the Walking also helps the planet. By parking the car up and walking instead, you help to reduce air pollution. This is particularly important for short journeys. Taking the car for short journeys uses almost twice the CO2 per mile. So leaving the car keys at home, helps you and the environment.
Essex University research team that have been studying the benefits of
walking in green spaces (PDF), found that it reduces stress levels, improves mood, enhances psychological wellbeing and improves attention and
concentration.
Walking
also helps the planet. By parking the car up and walking instead, you help to
reduce air pollution. This is particularly important for short journeys. Taking
the car for short journeys uses almost twice the CO2 per mile. So leaving the
car keys at home, helps you and the environment.
Get socialGet social
The The best thing about walking is that you can do it solo or with friends, and it doesn’t cost a thing. Websites such as Britain On Foot and the Ramblers have dedicated walking groups set up all over the country. The Ramblers website even has a list of recommended walks that you can download and take with you. Walking For Health, England’s largest network of health walk schemes, organises weekly walks across the country with volunteers leading the pack. Perfect for when summer shows up.
best thing about walking is that you can do it solo or with friends, and it And being social doesn’t have to mean meeting new people. It can also mean bringing along a pet for your daily walk.
doesn’t cost a thing. Websites such as Britain On Foot and the
Ramblers have dedicated walking groups set up all over the
country. The Ramblers website even has a list of recommended walks that you can download and
take with you. Walking For Health, England’s largest network of health walk schemes, organises weekly walks
across the country with volunteers leading the pack. Perfect for when summer shows up.
And
being social doesn’t have to mean meeting new people. It can also mean bringing
along a pet for your daily walk.
Interested in finding out more about how you can live better? Take a look at this month's Live Better Challenge here.Interested in finding out more about how you can live better? Take a look at this month's Live Better Challenge here.
The Live Better The Live Better Challenge is funded by Unilever; its focus is sustainable living. All content is editorially independent except for pieces labelled advertisement feature. Find out more here.
Challenge is funded by Unilever; its focus is sustainable living. All
content is editorially independent except for pieces labelled
advertisement feature. Find out more here.