Even walking just 30 minutes a day is good for your health
When it comes to taking enough exercise, life can often conspire against our good intentions to get – and stay – fit.
Cancer Support UK’s Health and Fitness Ambassador, Nancy Priston, advocates not beating yourself up over failed attempts to hit the gym for cardio workouts. Instead, when life gets too busy, she recommends walking as a great way to help improve mood and increase bone density.
Did you know that a one hour walk a day will burn significantly more calories than a 45 min HIIT (High Intensity Interval Training). So if you’re not managing a workout every day – don’t stress, especially if you’re managing to go for a walk.
Even walking just 30 minutes a day is good for your health. It’s an excellent way to maintain some activity and help reduce stress.
Walking challenges are a great way to hold yourself accountable when you start using walking as a form of exercise. They will help you develop a new fitness routine, explore your neighborhood and even meet new friends. Our Step into Spring walking challenge is designed to be a fun way to get moving, one step at a time. Best of all, you’ll be supporting the 400,000 people diagnosed with cancer in the UK each year. Find out more about how to join Step into Spring.
Walking is an excellent way to maintain some activity and help reduce stress
So how can you get the most from those walks to ensure you are maximizing all the benefits?
#1 Pace
Studies have found walkers who vary their pace burn 20% more calories than those who maintain a constant speed. So add some intervals – one minute fast walking pace, 30 secs slower etc.
#2 Terrain
Walking on uneven or sloped terrain has been shown to raise calorie expenditure by 30% or more. Hills require more big muscle engagement, making you use your glutes, hamstrings and quads, while uneven surfaces engage your core muscles. So try to include hills or stairs, or even different surfaces like gravel, sand, grass etc for more calorie burn.
#3 Arms
Yes, you’re mostly using your legs, but by using your arms, too, you can boost heart rate (and calorie burn) by 10-15 %. Pump your arms as you walk, or try carrying objects – water bottles work well.
#4 No phone
Get your nose out of your phone. Walking pace decreases significantly when you’re also on your phone. So put your phone away and don’t dawdle. It will also prevent you looking like an idiot when you walk into something or someone!
#5 Don’t just walk
It doesn’t just have to be a walk – see if you can incorporate some other moves – lunges, squats, jump or jacks. If you don’t want to do that in public, why not give yourself a bit of an extra workout by walking upstairs two steps at a time instead of one. Alternatively, add a little jog, a few larger strides or walk along low walls (like we used to as a child) or maybe even a little hop-scotch for fun.
Walking is a powerful and effective way to stay active, improve your mood, and support long-term health
Please don’t underestimate walking. It’s not just a fallback option when you miss a workout. It’s actually a powerful and effective way to stay active, improve your mood, and support long-term health.
By following our simple tips, you can turn a walk into a full-body workout that burns more calories and strengthens key muscle groups.
Best of all, walking is free, accessible, and adaptable to any schedule. So whether it’s a brisk 30-minute stroll or an hour-long adventure, embrace walking as a valuable part of your fitness routine – your body and mind will thank you for it.
Join our fun walking challenge, Step Into Spring to keep you motivated while helping others.
