Walking for Fitness

Left leg, right leg, your body will follow. Walking needs nothing but a pair of comfortable shoes, you can do it almost anywhere, and at a brisk pace it counts as proper exercise.

Getting started

• Start with 10 to 15 minutes at a comfortable pace, and add a few minutes each week.
• For a workout, walk briskly: fast enough that you can still talk, but not sing.
• Wear shoes with some cushioning and support.
• Build up to longer walks, or more of them, before you try to go much faster.

Benefits

Brisk walking raises your heart rate enough to count as moderate exercise. The NHS recommends at least 150 minutes of moderate activity a week for adults, and walking is one of the easiest ways to get there, in short walks spread across the week if that suits you better.

Every step works your calves, glutes, hamstrings and quads, and it’s easy on your joints.

Tips

• Stand tall and look ahead rather than down at your feet.
• Let your arms swing naturally. Bending them a little helps when you speed up.
• To walk faster, take quicker steps rather than longer ones.
• Wear something bright or reflective if you walk near roads in the dark.

Making it harder

• Walk uphill, or set a treadmill to an incline.
• Add intervals: one minute fast, two minutes easy.
• For a strength version, try walking lunges.