b e m o r e a c t iv e ?

Why choose walking to

It’s free, simple to do and

you can walk from anywhere
When thinking about being more active it can seem What are the benefits of walking?
daunting, especially if you have concerns such as a lack
of time, money or confidence, a fear of hurting yourself, Research shows walking can:
or a lack of knowledge about what type of exercise to
do. This may be particularly true if you have specific • Reduce anxiety and stress
health conditions. • Improve your mood
However, the good news is walking can be a very • Help you to sleep better
accessible form of physical activity and it can make
a great difference. It's a good place to start, it’s free, • Improve confidence and self esteem
simple to do and you can walk from anywhere. • Improve your heart and lung function
• Increase energy levels
Walking can help you to feel great again!
Other reported benefits of walking for individuals in-
Walking is: clude:
• An easy and gentle way of increasing your activity levels • Community: A local walk with others can help
• Possible from your doorstep you explore your local area, meet new people and
• A low risk activity connect with new community groups

• A low budget activity. No special equipment is • Discovery: Find new places of interest locally; look
required, just comfortable clothing and suitable shoes at the architecture, discover hidden green spaces or
explore paths, bridleways, towpaths or quiet streets
• Possible to do anywhere, at anytime to walk along
• Possible to fit into your daily routine. Use walking as a • Safety: Regular walking can boost your confidence
means to get to places, for work, shopping or leisure and help reduce any feelings of anxiety or danger
• Great for the environment when going outdoors
• Sociable. You can walk and talk with friends, family • Reduce feelings of isolation: Walking can be an
or an orgnised group, and meet new people incredibly sociable activity, providing an opportunity
to connect with other people and strike up
• A great way to explore and discover your local area
new friendships
• Connect with others: Walking as part of a group offers The environmental benefits
a chance to talk to other people
of walking
• Connect with the natural environment: Spending time
in the outdoors and in the natural environment can Walking is the most sustainable and natural form
have positive effects on your mental health of transport.
• Purpose: a regular walk can give you the reason to get
• Walking does not produce excess carbon dioxide
ready and go out
or noxious fumes
• Get some headspace whilst walking alone: A walk can
• Walking does not contribute to noise pollution
offer some time out from the family, a break from work
or some thinking time. • Walking does not need vehicles or machinery,
reducing the need for industrial processes
• Walking makes better use of public space.
The benefits of walking for workplaces People can move around more freely on foot
than in motor vehicles
• A healthier workforce: reducing employee absenteeism.
A report in 2008 (Health, Work and Wellbeing • Walking links modes of transport together,
Programme-Working for a healthier tomorrow) found thereby improving the connectivity of public
that physically active workers take 27% fewer sick days. transport systems
• Improved staff productivity: a more energised workforce
• Stress relief: boosts morale resulting in reduced
staff turnover
• Enhance the corporate image: employer contribution
to staff wellbeing
• Employee networking: Enabling colleagues to get to
know each other
 Research shows that regular brisk
What about pace?
walking can
It is agreed that regular walking is good for your
health, but to get the maximum benefits and
• Help to manage your weight
improve the function of your heart and lungs • Reduce your risk of type 2 diabetes
‘brisk is best’. A brisk walk varies from person to • Reduce the risk of developing cancers including;
person depending on your level of fitness. It is colon, breast and lung cancer
advised that you add a brisk section to your walk
starting easy and gradually increasing your speed • Improve your flexibility
and duration. • Reduce the risk of osteoporosis

You will know when you are walking more • Increase your ‘good cholesterol’
briskly as you will... • Boost your immune system
• Improve your mood, reduce anxiety and stress
• Breathe a little faster
• Improve the function of your heart, lungs and circulation
• Feel a little warmer
• Help to lower high blood pressure
• Notice your heart beating faster
• Reduce the risk of developing heart disease and
Even at a brisk walk, you should still feel having a stroke
comfortable and be able to hold a conversation
with someone next to you. Regular walking can help you live a healthier and longer life.
Being more active helps reduce your need for medical services
and contributes to reducing the strain on our National
Health Service.

V E S
M PRO
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A L K I N
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UR M
How much is physical activity should
we be doing?

Adults and Older Adults (aged 18+) should aim Older people (aged 65+) should follow the adult
to be active every day, and in one week include at guidelines, but anyone at risk of falls should also
least 2½ hours (150 minutes) of moderate activity include activities that improve muscle strength,
such as brisk walking. One way of achieving this is by balance and flexibility on at least two days a week.
including a brisk walk for at least a total 30 minutes
a day on at least 5 days a week. But it’s important
you start where you’re at now and build up gradually. “Walking is the most likely way all adults can
However you do it, it is best if each period of moderate achieve the recommended levels of physical
activity is done in bouts of ten minutes or more. activity.” National Institute for Health and Clinical
Excellence (NICE) guidance on Walking and Cycling
2012
Children and young people (aged 5-18) should also
be active every day, but include at least 1 hour, up to 3
hours of moderate to vigorous activity each day.

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