While many of us are aware that walking is a great way to enhance our physical health, it seems we might not be doing it quite right.
A lot of people rely on their phones and smartwatches to keep track of their daily step count, with the common belief that hitting at least 10,000 steps a day is essential for maintaining a healthy lifestyle.
However, contrary to popular belief, NHS guidelines suggest that the focus should shift from the number of steps or distance covered to the intensity of the walk to boost physical wellbeing.
The NHS points out that just a brisk 10-minute walk can offer numerous health benefits and contribute to the advised 150 minutes of weekly exercise for adults. For those wondering about the difference between a leisurely walk and a brisk one, the NHS clarifies that during a brisk walk you should be able to talk but not sing the words of a song.
Dr Zoe Williams, GP and RCGP Clinical Champion for Physical Activity and Lifestyle, has previously addressed this topic, stating: “GPs want their patients to be healthy and enjoy life, and there are simple ways in which we can all improve our health. I often encourage my patients to take up more daily physical activity, which can start with just a 10 minute brisk walk – it would be great to see more people doing this across the country.
“Moving more is an important step forward to improving the health of the nation and looking after our NHS, which is often overburdened by lifestyle related illness.”
Benefits of incorporating walking into your daily routine
Incorporating walking into your daily routine can have numerous benefits, including:
Burning fat
Regular walking, when done with enough effort, can help you burn extra calories while maintaining muscle definition. This activity can assist in shedding excess body fat and maintaining a trim waistline.
Prevent heat disease and diabetes
Frequent walking may reduce the risk of developing conditions such as heart disease and diabetes. A study highlighted that walking every day could lead to a 19% decrease in the risk of coronary heart disease.
Additionally, walking aids in managing blood sugar levels, which can lower the risk of diabetes. For those already living with diabetes, it can alleviate the condition and prevent further complications due to its blood sugar regulating effects.
Strengthens muscles
Engaging in moderate-intensity walking can fortify the muscles in your legs and core, enhancing functional strength throughout the body. The additional strength gained can also complement other forms of exercise, like weightlifting.
Improves overall cardio fitness
Walking briskly can enhance cardiovascular fitness by improving blood circulation and serving as a moderate cardio exercise. Regular engagement in this activity can ‘train’ your heart to adapt to increased activity, thereby enhancing your overall cardiovascular health.
This can subsequently help mitigate various health risks in later life.
