Whatever your reason for walking, it’s easy to do, free and can benefit your health and wellbeing. You can fit walking into your life whether it’s walking round the garden, a short stroll to the shops or a countryside hike.
Walking is an easy form of exercise to take up and maintain.
For walking to count towards your recommended level of physical activity, you should walk at a pace that increases your breathing speed and heart rate.
Walking for just 20 minutes a day can help you feel good.
Moving less throughout the day might make walking more difficult and make it harder for you to get started so here are a few tips:
If you don’t feel confident you may want to start by doing some strength and balance exercises, these will help you to get stronger. Take a look at the ‘Living Well’ Keeping Well at Home booklet that will give you some exercises to try.
Keeping active to benefit health is also important for wheelchair users. Wheelchair users can improve cardiovascular health in a number of ways; wheelchair workouts,
sitting exercises, adapted rowing machines or wheelchair sports such as basketball, netball or badminton. The physical activity should make you slightly out of breath but
you should still be able to hold a conversation.
You can find Fitness advice for wheelchair users on the NHS website
All you need is good fitting footwear that fastens on and doesn’t slip off and supports your ankle. Trainers work for most people but you should avoid sandals and shoes with heels. You can start by making small changes and try to build more walking into your everyday life – use it as a means of getting somewhere rather than seeing it as exercise.
Adults should aim to be physically active every day, even if it’s just light activity and do activities that improve strength, balance and flexibility at least two days a week.
You can find some easy to follow Fitness studio exercise videos on the NHS website
Or do some of the following:
Do at least 150 minutes of moderate intensity activity each week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both. This can be achieved in small easy amounts of just 20 minutes a day #20MinMove”
Walking with others helps keep you motivated and brings social benefits for mental health.
The NHS Active 10 app records every minute of walking you do. Just pop your phone in your pocket and away you go! It will also help you see the pace of your walking. It tracks your steps, helps you set goals, shows you your achievements, gives you tips to boost your activity
Click here if you would like to find some Easily accessible countryside sites near you