How much, how often...?
To get health benefits from walking, you only need to walk for
30 minutes a day. This could be broken down into two 15 minute
journeys or three or four shorter trips if you'd prefer. Walking at
a brisk pace will provide the biggest benefit but remember to start
off slowly and build yourself up gradually. Try to walk most days
of the week and gradually increase the time you spend
walking.
In order to improve your level of fitness you need to increase
your heart rate a little above its normal working rate. This
requires that you walk at a pace where:
- Your breathing is deeper than normal but still allows you to hold a conversation
- Your heart beats faster than normal but does not race
- Your body temperature is raised without breaking into a sweat
Ready to go?
Before you get going here are a few tips to ensure you are as safe as possible when walking:
- Wear clothing which is bright or has reflective properties at night
- Walk facing oncoming traffic if no footways or pavements are available
- Try to use a crossing where available. If this is not possible find a safe place to cross where you have a clear view of the road in both directions
- Cyclists approach silently remember to stop, look, listen
- Wear comfortable shoes, preferably ones with thick flexible soles that cushion and support your feet
- If going out alone make sure you let somebody know where you are going and expect to get back
- Think about yourself. If you have a health problem or any worries about starting brisk walking, check with your GP first
While you're at it...
To count how many steps you currently take, why not buy a
Step-o-Meter? They are relatively cheap and available from most
outdoor shops in Peterborough (don't forget your good going
discount card). Health experts recommend walking 10,000 steps a
day.
Keeping it up...
The best way to make walking a regular feature in your life is
to fit it into your daily routine wherever you can.
Try walking instead of using the bus or car for school runs or
short journeys to the shops. Perhaps consider taking the bus
instead of the car as it involves more walking. Look out for
details of organised walks in Peterborough. Use these as a chance
to challenge yourself or just to get out and about with friends and
family. Above all, have fun!