- Makes the heart stronger
- Improves circulation
- Reduces stress and anxiety
- Improves mood
- Strengthens muscles, ligaments and tendons
- Improves flexibility
- Improves balance and coordination
- Increases bone mineral density (meaning reduced risk of osteoporosis)
- Improves joint mobility
- Slows down ageing
Start by making a plan
Although walking is a natural everyday activity, if you want to start walking for health and fitness, then it’s better to have some sort of plan or program. Things to consider are:
- What time of day you’ll walk
- How often you’ll walk
- How long your walks will be
- What your walking route will be
- What you will wear
- Whether you will time your walks in minutes or use a step counter
- How hard you want to work – do you want to do slow, medium or fast walks, or a combination?
- If you want a plan to progress over time, so that your fitness keeps improving
- Whether you want to keep any sort of diary or log of your walks to help motivate you
The following articles, courses and products cover some or all of these points. All the programs come with printable schedules.
Walking for health round up
Sign up for this free 8 week beginners Walking for Health and Fitness e-mail course. This is similar to the Walking for Weight loss course, but is a slightly more gentle introduction to walking for health and fitness. It is delivered to your in-box in 8 weekly instalments.
A 4 week interval walking program, which increases number of steps while keeping the time the same. This is done by increasing steps at the faster speed and reducing steps at the slower speed each week.