Total Walking

Half the muscles in your body are designed for walking, so why not give them a workout in the ‘green gym’ of the countryside? Whatever your age, walking can help you improve your fitness - and refresh your zest for life…

Regular walking, like all aerobic exercise, can have a dramatic effect on cardio-respiratory fitness, reducing the risk of a heart attack. Brisk walking increases the body’s demand for oxygen, making the heart, lungs and muscles work more efficiently. People who are fit and active have around half the risk of cardiovascular disease compared to those who are unfit and inactive.

Taking up regular exercise such as walking improves the blood flow and can lower blood pressure within 10 weeks. High blood pressure (hypertension) can damage the heart and arteries because they have to work harder than normal to pump enough blood around the body to meet its needs. High blood pressure is a risk factor for heart disease, stroke, kidney disease and dementia. Walking also triggers the release of endorphins, natural ‘feel-good’ hormones, helping to reduce stress and bring down blood pressure.

Regular walking can help prevent obesity, which is strongly linked to heart disease and diabetes. Nearly 9 out of 10 people with newly diagnosed type 2 diabetes are overweight. Walking one mile (1.6km) can burn up at least 100kcal (420kJ) of energy, and so brisk walking for 45 minutes a day, four times a week could result in a fat loss of 8.2 kg (18lb) over a year. It can also help people with diabetes to control their blood sugar levels, since muscles which are working use more glucose than those that are resting.

Walking is a weight-bearing activity, so it helps to improve bone density and reduces the risk of osteoporosis (or brittle bones), yet it’s also low impact and so puts less stress on the joints than some other forms of exercise. Regular walkers have better balance and co-ordination, stronger muscles and greater flexibility and range of motion than non-walkers. Walking brings natural pain relief from muscle tension and has also been found to help reduce pain and disability from osteoarthritis in the knee.

Regular physical activity increases the amount of ‘good’ HDL (High density lipoprotein) cholesterol in your body, which removes ‘bad’ LDL (Low density lipoprotein) that can lead to blocked arteries.

Research indicates that regular exercise such as walking can decrease colon cancer risk by up to 40%, because it gets the body moving and so stimulates peristalsis, the wave-like muscular contractions that help push waste matter through the colon.

Walking is good for mental health too. By defining muscles, reducing body fat and toning the skin, walking can improve the appearance and boost self-esteem. Walking promotes better sleep, increases mental alertness and can help relieve symptoms of depression and anxiety. This is because it encourages the release of endorphins, anti-stress hormones that block pain signals from the brain, and serotonin, a chemical substance that affects mood, emotion, sleep and appetite. A study by the University of Illinois found that urban dwellers with stress experienced less anger, sadness and insecurity when in an environment with trees. In a busy world, walking gives you a chance for pause and meditation, especially where there are relaxing views or calming features like water.

Your metabolism slows as you get older but walking will help offset this and keep your weight stable – and reduce the middle-aged ‘spare tyre’. It will delay the ageing process and improve your quality of life by strengthening your muscles, joints and bones and improving your posture, mobility and balance (falls are one of the most common reasons older people have to go into hospital). If also offers you fresh challenges and the chance to meet new friends in pleasant surroundings. For women going through the menopause, walking is good bone-loading exercise and can relieve menopausal symptoms such as tension, low moods and tearfulness.

Walking can normally be continued during pregnancy. It helps to build muscle tone, strength and endurance – important for the physical demands of labour – and also reduces common pregnancy discomforts such as backache and constipation. Getting into the habit of walking makes it easier for new mums to get back into shape after the baby’s birth, and there are lots of walking routes accessible for buggies when junior finally arrives!

Caution: Although walking is a safe form of exercise, if you have a medical condition that could be affected by increased activity or you have not been physically active for some time, check with your doctor before you start.