Stealthy walking!
It’s simple to trick yourself into going for a walk. Try these ideas:
- Walk the kids to school.
- Get off the bus a stop earlier.
- Use the stairs and not the lift.
- Borrow a dog and take it for a walk.
- If you're driving somewhere less than a mile away, walk instead.
- Hide the TV remote control.
- Visit your local green space.
Think about it!
If you think that walking may be able to help you get fit, just remember "30 minutes a day keeps the doctor away!"
For the maximum health benefits you should aim to do a 30 minute brisk walk a day. If that's too much, break it down into 3 ten-minute walks a day. This is what you are aiming for. This may seem daunting so we've devised this walking workout to help you reach this goal. A brisk walk means walking at a pace that makes you warm and your breathing slightly more heavy than normal. Don't overdo it though. You should still be able to talk when walking!
Walking workout
- Week 1 - Do two 10 minute walks a day 3 times a week.
- Week 2 - Do two 12 minute walks a day 4 times a week.
- Week 3 - Repeat week 2’s workout.
- Week 4 - Do two 15 minute walks a day 4 times a week.
- Week 5 - As week 4 but include a hill or try to walk a little faster.
- Week 6 - Continue with week 5’s routine but try longer harder routes and keep challenging yourself until week 10.
- Week 10 - Try a 30 minute walk each day.
- Week 11 - You've made it, well done!
Now it’s up to you. Keep challenging yourself. Remember if you have difficulty during any week’s workout stop. Go back a week and repeat that week's workout until you are confident that you can continue.
Please note: If you have been ill recently, are taking medication or are overweight please talk to your doctor before starting walking for health.
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