Walking

Walking

Walking is a natural and straightforward form of movement, and an excellent all-round form of exercise. Yet, as a nation, we are walking less and less. Walking can help you to:

improve your general health

get fit and stay fit

control your weight

live longer!

Walking can be introduced into your everyday life easier than any other activity. You don't need any special gear and you can do it wherever you are. It raises your energy levels, works off calories and doesn't cost a penny

Why walk?

Many people need or desire to be healthy because of their work, the sport they play or the body shape they would like. But having a healthy lifestyle is more than weight or appearance. By making simple choices to walk more in your daily routine, and setting achievable objectives, you make a substantial improvement to your general health.

Just take a look at what a little increased exercise could do for you:

How many steps do you take in a day?

A good way to keep track on your progress is a pedometer. These devices are about the same size as a match box and, once they are attached to your waistband, they can count the number of steps that you take each day, which helps you keep a check on your progress and set new goals.

I haven't got enough free time!

Have you thought about these top tips?

Take the stairs instead of the lift.

Take a walk over a lunch break, alone or with a friend.

Think twice before you get in the car to drive less than a mile.

Get off the bus one stop early.

Change the channels on the TV without using the remote control.

Walk the children to school if you can.

Join a friend if they are walking the dog... or borrow the dog!

Walking and pregnancy

Walking is a excellent way to keep fit whilst pregnant but do listen to your body and health care experts. Adapt your strolls to how you are feeling, especially when tired or out of breath. It is important to wear supportive footwear as you will be carrying extra weight. Keeping active and mobile can help you with the birth and a quicker recovery.

Making walks fun for kids

Children who get the walking habit early in their primary school years are more likely to continue to walk into adolescence and adulthood. Active travel to school can make an important contribution to increasing children's physical activity levels.

Suggesting a walk can sometimes be unpopular, as many children find walking boring. Instead, make plans to go to a place they find interesting, so that the walk becomes an adventure! This could be to visit a friend, local event or park, to fly a kite... there are so many possibilities.

• Take things that the kids like to eat and drink, and stop on the way for a snack.
• Don't make the walk too long or strenuous - they will build their fitness up slowly and gradually.
• Children can have an amazing amount of energy one minute then can be totally exhausted the next, so be prepared to cut the walk short if necessary and reward them if they put in any special efforts.
• Make sure the kids are comfortable in what they are wearing, especially their shoes. Carry extra layers for them and be prepared for them to get hot and cold in quick succession.
• Give them a small rucksack so that they can experience packing and carrying - this will add to the sense of adventure.
• Kids enjoy climbing and clambering over things such as boulders, tree trunks, or small steep hills or dunes.
• Think of things that they can search for, like animals, birds and trees; even 'treasure' can be hunted for, like discarded leaves, shells, and feathers.

What should I wear?

A good pair of trainers are all that is needed. Any shoes that are comfortable and provide good support are suitable. Here are some suggestions for what to look for in suitable walking footwear:

Casual shoes with heavy rubber soles. Good running shoes are also good walking shoes.

Whatever shoe you select, it should have arch support and elevate the heel slightly. Make sure the there is more than enough room for your toes.

Choose shoes with uppers made of materials that 'breathe', such as nylon mesh or leather.

Loose fitting clothing allows you to move more freely. Wear thin layers rather than heavy, chunky clothing.

Take a bottle of water with you.

How should I feel?

'Listen to your body' when you walk - if you feel dizzy, or have any pains or nausea, just slow down to a very gentle pace or stop completely. If the problem keeps occurring, speak to your doctor before walking again. Remember, don't compete with other people when walking, as you may strain yourself. Your aim is to gradually improve, rather than walking farther or faster than someone else.

Did you know...?

Six out of 10 men, and seven out of 10 women, in England are not active enough to benefit their health.

Regular walking reduces the risk of heart disease by up to 50%.

Lack of exercise causes more illness than smoking in EU countries.

More walking could save £7billion off the national health bill.

Even 10-minute brisk walks can increase fitness levels.

If you would like any more information on walking, or any other type of physical activity in the Borough, then please contact the Health and Well-being Development Officer or telephone 01483 743424.

More in Walking

• Cornerhouse walk Health screening form

• Walking routes in Woking

Also in Physical activity (including walks and cycling)

• Cycle rides