There have been many years of science to show how good walking is for you, it’s great for your mental health and your sense of well-being.
A walk around the park is great, but do it mindfully. Think of it as a little holiday in your day, even if it’s just 15 minutes.
Resist having your phone on or listening to a podcast. Just people-watch or look around you at your environment. It costs nothing, but the value of it is immense.
The idea of exercise snacks is that you fit short periods of exercise into your day. We think we have to do 30 minutes in one go but we don’t.
Fitting short bursts of exertion into your day – things like a brisk 10 to 15 minute walk, running up and down the stairs a few times, doing 60 seconds of star jumps or dancing enthusiastically to a couple of songs – can also boost your energy too.
When you sit there lethargically, your blood sugars can go up and your blood pressure might rise. Moving your body pumps more oxygen into your brain and stirs you up.
It is recommended that some of your exercise snacks include resistance exercise exercises, such as press-ups and squats, to build muscle.
We have been told over and over again that 10,000 steps is a healthy and achievable daily goal. But why 10,000? It might surprise you to learn that the magic number is actually the relic of a 1960s Japanese marketing campaign for a pedometer.
Public Health England recently released new guidelines suggesting that the ‘active 10’ – three speedy 10 minute walks per day – could be more advantageous than the 10,000 steps goal.
If losing weight is your aim, it’s worth noting that while increasing your step count can lower your body fat, not all steps are created equal. The higher the intensity of the workout, the more significant your weight loss will be. Not only will you burn more calories overall, but metabolic rate increases and remains high for hours after.
Regardless of your goal, experts agree that you reap the rewards when you get your heart rate up. Research suggests it could reduce your risk of early death by 15%.
To make your 10,000 steps go the extra mile, try alternating between walking and running and working inclines into your day.
25%
The increase in distance you’ll walk if you use a pedometer, according to a US study.
90º
Ideal angle for arms to be at to maintain your walking momentum. Drive them from the shoulders and swing them back, towards your bottom, and forward so your wrist is near your chest.
100
The number of calories you can burn in just 1 mile. So why not take the challenge and go for 2, 3, 4…!
30
Just this many minutes spent walking per day can increase cardiovascular fitness, strengthen bones, melt fat and boost muscle power and endurance. Do it all in one go or break it up.
10%
The increased amount of calories you’ll burn if you walk outdoors, working against the elements, rather than on the treadmill.
7.2
Years of life gained if you walk the recommended 150 minutes a week. Try to keep it brisk to gain maximum benefits.
109
The number of journeys between London underground stations that are quicker by foot. So get walking!