As I was browsing through the latest news on MSN, I was struck by the number of stories that focused on walking – you can check some of them out below. This prompted me to explore the topic of walking in this post and share with you the remarkable benefits of walking for our health and well-being.

Walking is one of the simplest, most accessible forms of exercise. It is free and an effective way to improve both your physical and mental health. Whether you walk for leisure, transportation, or fitness, walking can help you burn calories which can help you maintain or lose weight, prevent or manage various chronic conditions, and strengthen your muscles and bones, for example. Moreover, walking can be a fun and enjoyable activity that you can do anywhere, anytime, and with anyone.

The benefits of walking are not limited to physical health. Walking can also have significant mental health benefits. For instance, it can enhance your creativity and productivity by helping you clear your mind, generate new ideas, solve problems, and focus better. Walking can also give you a sense of accomplishment and satisfaction, especially if you set and achieve realistic goals for yourself.

One of the MSN articles I came across explored the concept of ‘silent walking’, more commonly referred to as ‘mindful walking’. Mindful walking is a form of meditation that involves bringing your attention to the present moment while you walk. It can help reduce stress, improve your mood, and connect you with your surroundings. The key is to be aware of your body, your breath, your steps, and your senses, without judging or analysing anything. If this sounds like something that may interest you, follow the link below and give it a try. Remember, you do not have to be gasping for air with screaming muscles for an activity to benefit your health!

How much should you walk?
The NHS has set physical activity guidelines for adults. According to these guidelines, adults should engage in some type of physical activity every day. The aim is to do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. This activity can be spread over four to five days a week, or even every day if possible.
One way to measure moderate-intensity activity is by using the talk test. If you are walking and can still talk but not sing, you are likely walking at a moderate pace. Another method is by using a pedometer or a smartphone app to track your steps. Walking at about 3 miles per hour is equivalent to about 100 steps per minute.

However, you do not have to walk for hours at a time to meet these recommendations. You can break up your walking into shorter sessions throughout the day. For instance, you could walk part of your journey to work, take the stairs instead of the lift, walk to the shops, or go for a stroll with your family or friends after dinner. These small changes can add up and help you meet the NHS’s physical activity guidelines, improving your overall health and well-being.

Similarly, do not worry if you cannot walk at a brisk pace. Even if you are unable to walk at a moderate intensity, engaging in low intensity walking still offers numerous health benefits. Regular low-intensity exercise such as walking can help maintain and improve your heart and lung health, manage fatigue, reduce pain, boost your mood, and improve your sleep. Furthermore, low-intensity workouts are less likely to lead to injuries and can help improve balance, thereby reducing the risk of falls. The key is to stay active and incorporate physical activity into your daily routine. Every step, no matter how small, counts. So, even if you cannot walk at a moderate intensity, do not be discouraged. Walking at a low intensity is still beneficial and is a great way to start improving your health and well-being.

Tips
To make walking more enjoyable and motivating, here are some tips you might find helpful:

• Firstly, make walking a habit by incorporating it into your daily routine. This could be as simple as walking to work, to the shops, or accompanying your children to school. Regularly integrating walking into your day-to-day activities can make it feel less like a chore and more like a normal part of your lifestyle.
• Secondly, consider listening to music, podcasts, or audiobooks while you walk. This can keep you entertained and energised, making the time pass more quickly and the walk more enjoyable.
• Thirdly, you might find it useful to use the Active 10 app from the NHS. This app can track your walking time and intensity, providing feedback and tips to improve your walking. It is a handy tool that can help you monitor your progress and stay motivated.
• Fourthly, add variety to your walks by exploring different routes, terrains, and sceneries. Walking in places such as parks, trails, or woodlands can make your walks more interesting and enjoyable.
• Fifthly, invite a friend or family member to join you for a walk. Walking with someone else can provide social interaction and support, making the walk more enjoyable and motivating.
• Lastly, consider finding a local walking group to join. This can be a great way to explore new areas, meet new people, and make walking a more social and enjoyable activity.

In summary, there are many ways to make walking more enjoyable and motivating. By incorporating these tips into your routine, you can make walking a fun, enjoyable, and rewarding part of your daily life. Happy walking!

Useful links:
How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review (bmj.com)
Walking for health – NHS (www.nhs.uk)
Get active – Better Health – NHS (www.nhs.uk) – Active 10 walking app
The Ramblers: Britain’s walking charity
British Walking Federation Website (bwf-ivv.org.uk)
The Long Distance Walkers Association (ldwa.org.uk)

MSN articles:
Walking for weight loss: How to lose one pound a week moving for 30 minutes a day (msn.com)
10 benefits of walking (msn.com)
How far is 4,000 steps? How far you need to walk to stay healthy according to scientists (msn.com)
The walking cure: why we should all be putting one foot in front of the other (msn.com)
What is silent walking? Doctor explains how to get the most out of this unique meditation (msn.com)
How many steps a day to lose weight? (msn.com)
4-week walking for weight loss plan: a full schedule + nutrition tips (msn.com)
You don’t have to walk as much as you think you do to stay healthy (msn.com)