Walk the weight off!

Walking is simple and free and is one of the easiest methods of losing weight (especially when combined with our VLCD’s), improving your health and becoming a more active individual.

Often underrated as a form of exercise, it is ideal for people of all ages and varying fitness levels as a way of becoming healthier. Walking has been shown to reduce the risk of strokes, heart disease, type-2 diabetes, asthma and even some cancers.

Use this guide to increase the amount of walking you do every week and maximise the health benefits.

MAKE IT A HABIT!

The easiest way to walk more is to make it a habit. Think of ways to include walking in to your daily routine.

• Walk part of your journey to work.
• Walk to the shops.
• Use the stairs instead of the lift.
• Leave the car behind for short journeys.
• Do a regular walk with a friend.
• Go for a stroll with family or friends after dinner.

What you need:

• A good, comfortable pair of shoes is all the equipment you really need, a pair that provide adequate support and don’t cause blisters will do.
• For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and maybe a sunhat in a small backpack.
• If you start taking regular long walks you may want to invest in some walking boots and a waterproof jacket.
• The easier the level you start at the least amount of equipment you will need, but as you increase your activity there is a world of specialist equipment to help you take on more challenging walks.

What to do:

• Start slowly and try to build your walking regime gradually.
• To get the best out of walking it needs to be of moderate-intensity aerobic activity. One way to tell is that you’ll be able to talk, but not sing the words to your favourite song.
• Try to walk 10’000 steps a day. Most of us walk between 3’000 and 4’000 steps a day, so reaching 10’000 isn’t as daunting as it might sound.
• You can break up your activity into 10minute chunks, as long as you’re doing your activity at a moderate intensity.
• Begin every walk slowly and gradually increase your pace. After a few minutes, if you’re ready, try walking a little faster.
• Towards the end of your walk, gradually slow down your pace to cool down. Finish off with a few gentle stretches, which will help improve your flexibility.

Mix it up

• Add variety to your walks. You don’t have to travel to the countryside to find a rewarding walk.
• Towns and cities offer interesting walks including; parks, heritage trails, canal towpaths, riverside paths, woodlands and nature reserves.
• For ideas for inspiring walks, see Walk England.

Set yourself a goal

• You can walk 1,000 steps in around 10 minutes.
• Pedometers are a fun way to keep track of your walking.
• Use a pedometer to work out your average daily steps and then start adding those extra steps.

Find out how you can benefit from walking 10,000 steps on five or more days a week.