How to... walk your way to fitness
Start as you mean to go on: A brisk walk will help burn off the Christmas food and drink on boxing day
January is
the month when, propelled by guilt, we sign up to expensive
gyms we then feel even guiltier about not using.
But there is an easier, cheaper and more pleasant way to stay fit.
Walking.
Why not start on Boxing Day with a brisk hike to work off all that
turkey and alcohol? Regular walking reduces the risk of diabetes, heart
disease, cancer, arthritis and osteoporosis. It’s great for controlling
weight and keeping the heart and lungs healthy. Walking lowers blood
pressure, improves circulation, boosts energy levels and may even help
combat depression.
Here, DES DE MOOR of the Ramblers and fitness coach RACHEL ARMSTRONG tell you how to get the
most out of a walk.
GETTING STARTED
Don’t be too ambitious, says Des de Moor of the Ramblers
(ramblers.org.uk). You’re better off thinking in terms of time than
distance.
It takes half an hour to cover 1½ miles easily within our capabilities,
or try to fit in a couple of brisk ten-minute walks a day, then build
from there.
For beginners, do the talk test, says fitness coach Rachel Armstrong. If
you can only gasp one-word replies to a conversation while walking,
you’re working too hard.
The website walkingandhiking.co.uk is great for tips for beginners and
experienced hikers.
WHAT TO WEAR
GETTING THE HABIT
If you haven’t exercised for a while, aim for ten to 15 minutes five or six times a week to start.
Regardless of your ability, mix it up a bit. Routine is the enemy in terms of physical improvement and keeping interested.
Instead of meeting friends for coffee, go for a walk together. Get off the bus a couple of stops early, walk to the station or start a lunchtime walking group at work. Walk every day so it becomes part of your life.
Beginning on Christmas Day and lasting until January 3, the Ramblers hold a Festival of Winter Walks, when group walks are free and open to the public. ‘It’s a great way to start walking,’ says de Moor.
STEP OUT
To lose 1lb in three weeks, walk two miles a day, three times a week
CITY WALKING
You don’t have to head for the hills. Waterside paths, parks, heaths and commons can be found in most cities, and county parks on the outskirts are another option.
Local councils, libraries and tourist information have leaflets on local walks.
The Ramblers offer urban walks, too, the advantage being you are walking with someone who knows where they’re going.
FOR FITNESS
POSTURE
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