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Walking is a fantastic form of exercise which unfortunately, given the many benefits it offers, is often overlooked. It’s an activity that almost anyone can do - no special equipment, training or expertise is required. There’s no need to make a special trip to the gym (and no membership fees either) - so you can fit it into your daily schedule whenever it’s most convenient for you.

Walking has a lower drop out rate than almost any other form of exercise, and it can be continued to an age when many other modes of exercise would not be possible for most people. It’s also a low impact type of workout and, in comparison with other physical activities, has a very low risk of injury.

Perhaps we have a “no pain, no gain” mentality - but it can be difficult for many to credit that an exercise which is so easy, cheap and readily available can deliver significant benefits. However, the list of benefits is lengthy and they are well proven.

Walking can help to lower your blood pressure. It can reduce the risk of heart disease and stroke. It can help to fight anxiety and depression, improve your mood and your mental well-being. Regular walking will provide you with higher energy levels - you will feel less tired during the day. It can even reduce the risk of certain types of cancer. Recent studies suggest that it may also reduce the risk of contracting Alzheimer’s disease. For many people, the main attraction will be the fact that walking burns calories and leads to weight loss and a reduction of body fat.

It’s a long list of benefits. It could be an advert for some new wonder drug or miracle diet supplement - but it isn’t. To achieve these benefits no more than small modifications to your daily routine are required. Walking for as little as half an hour a day will produce positive results. If you can gradually work up to 10,000 steps each day - which is, for most people, about 5 miles - and is much more readily achievable than you might imagine, you will really start to see results. You will both look and feel better.

You will often hear the advice that you should leave the car at home and walk to work, or the shops or school. However, if the distance involved is too great to make that realistic for some people then there are plenty of other opportunities to benefit from walking and many of them will be feasible for you. For example, if you travel by bus or metro, you could get off one or two stops in advance of your destination and walk the remainder of the distance. Use the stairs instead of the elevator every now and again. Take a 15 minute walk during your lunch break. These are all very achievable minor improvements which will gradually produce improvements in your health and fitness levels.

If you haven’t exercised for a while, or if you have a medical condition, then you should definitely talk to your doctor before you embark upon any new fitness program. However, the key to obtaining benefits to your health is consistency. There’s no need to over stress yourself or get all hot and sweaty. Include walking as a regular feature of your daily routine and you will be surprised at just how quickly you will be looking better, feeling better and enjoying life more.

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