Walk for your health

How does staying active benefit your health?

Physical inactivity is the fourth leading risk factor for global mortality. A sedentary lifestyle has been associated with developing a variety of health conditions, such as cardiovascular disease, type 2 diabetes, some forms of cancer and musculoskeletal disorders.

Keeping active helps the musculoskeletal system support your body, maintain posture and protect vital organs, ensuring that they work at an optimal level.

Evidence suggests that there are other significant benefits to walking, some of which are listed below:

• Improves cardiovascular fitness: walking increases your heart rate, helping pump oxygen around your body. According to the British Heart Foundation, regular physical activity reduces the risk of heart disease by up to 35%
• Strengthens bones: weight-bearing activities help to improve bone density. It’s estimated that 50% of women and 20% of men over the age of 50 years will have an osteoporosis-related fracture at some point in the future
• Maintains a healthy weight: walking increases your metabolism, and a brisk walk of 3mph can burn up to 100 calories in 30 minutes
• Increases muscle power and endurance: sarcopenia is the natural process of age-related muscle loss. After the age of 30 you begin to lose as much as 3-5% of your muscle mass per decade. Walking just one step uses 200 muscles, which helps to slow this process
• Improves balance and coordination: walking is a great way to challenge the brain, which is responsible for controlling all our movements and senses required for balance
• Boosts immune function: walking speeds up the cells in your immune system that fight off bacteria. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, five days a week, had 43% fewer sick days than those who exercised once a week or less
• Improves mental health: exercise causes the body to release endorphins, which is a feel-good hormone that also helps to reduce pain, acting similarly to opiate-based medication

How can I get started with my walking routine?

If walking is not already part of your daily routine, find just five minutes to step outdoors and within two months you will be making it a priority.

Start walking gradually – five, 10, 15 then 20 minutes. Your body will respond positively.

• Walking just one step uses 200 muscles and these pump oxygen around our body, making us more alert and productive
• Burn 75 calories by walking 2mph for 30 minutes, 3mph is 100 calories and 4mph is 150 calories
• Walking just 20 minutes a day can transform fitness levels, improve your health and reduce anxiety and stress

Before you start your walking routine, remember to choose suitable clothing such as comfortable footwear that provides adequate support. Make sure you wear visible clothing if you are planning to walk when it is dark. If you are planning longer walks you may want to take some water, put on sunscreen and a sun hat.

Consider your environment, choose a course that is safe and within your capabilities. Before you exercise, do a warm-up to prepare your body and after, perform a warm-down to accelerate the recovery process.

How can I stay motivated?

The easiest way to walk more is to incorporate it into your daily routine. Starting a walking programme takes initiative and sticking with it takes commitment. These are few ideas to help you stay motivated:

• Set yourself up for success (start at a comfortable level then gradually increase your walking distance as you become stronger)
• Make walking enjoyable (take your dog for a walk, listen to music, call a friend etc)
• Try a walking meeting at work (Swap the air con for fresh air and boost your energy and productivity with your office team)
• Jump off the bus earlier or park further away (you’ll be amazed how many steps you can get in this way!)
• Rambler groups publish footpath maps and detailed information online. The sense of achievement having navigated a route also leaves you on a high
• Vary your routine by planning routes over different terrain or walking at different times of the day
• Make it a habit (use the stairs instead of the lift, make it a routine after every meal)
• Persist with your routine (don’t give up if you miss a day and try to get back on track)
• Track your progress (record your results so you can see your achievements, show your friends and family, set new goals to challenge your body to improve)

Every journey starts with a single step

Make walking part of your life! Consider other lifestyle choices that can be made to lead a better quality of life, such as stopping smoking, reducing alcohol consumption, eating a healthy balanced diet, strength training and reducing stress. There are a wide range of services that can help; contact your local GP or search for support groups online. Support can also be found through family and friends.

If you're recovering from injury and walking is a struggle for you, our experienced and compassionate Physiotherapy team can help with your recovery, supporting you in maintaining your independence through a personalised treatment plan.

To book your first private physiotherapy session at Benenden Hospital, please book online or contact our Private Patient Team via Livechat or on 01580 363158.

Published on 13 September 2024