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"Fact: Did you know that walking a mile and running a mile burns relatively the same amount of calories?!!"
Why Walk?
Ways to Increase Walking
A 12 week Walking Plan
Why Walk?
Regular walking at a brisk pace can:
• Make you feel good 
• Give you more energy
• Reduce stress and help you sleep better
• Keep your heart 'strong' and reduce blood pressure
• Help to manage your weight
• Reduces the risk of heart disease
• Reduces the risk of a number of cancers, particularly bowel and breast cancer
• Reduces the risk of type II diabetes
• Improves your mood and reduces the risk of depression
Walking is often described as the perfect form of physical activity for our health because:
• Almost everyone can do it
• You can do it anywhere and any time
• It's a chance to make new friends
• It's free and you don't need special equipment
• You can start slowly and build up gently
'Brisk' walking means that when you are walking you should be:
- breathing a little faster
- feel warmer and
- have a slightly faster heart beat.
You should still be able to talk - If you can't carry on a conversation, then you're going too fast!
If you can sing then you are walking too slow – pick up the pace!!
To print Why Walk? information click here
For information on a walking group near you click here
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Simple ways to build walking into your day
• Take a ‘walking’ break instead of a ‘sitting’ break
• Use the stairs instead of the lift or escalator
• Park further away from your destination
• Walk instead of driving if the distance is short
• Get off the bus a stop early
• Walk your dog instead of just letting it out
• Have a meeting while walking instead of sitting in the office
• Instead of emailing or phoning a colleague, walk to their desk
• Walk your child to school
• Waiting at the station? Walk up and down the platform instead of standing
• Park in the space furthest away from the supermarket
• Walk while you are on your mobile
• Investigate a lunchtime walking route
• Change the channel on the TV without the remote
• Join a friend who walks their dog or borrow a dog!
• Walk every supermarket aisle, whether you need to or not
• Get up from your chair and take a 3 minute walk every hour
• Do extra housework or gardening
• Aim to climb the stairs 10 times a day
• Fly a kite!
To print the Simple ways to build walking into your day click here
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A 12 week walking plan to help you start and keep on walking
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Week
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Advice
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Time/
minutes
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Number of days/week
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1
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Getting Started
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Start every walk slowly and gradually increase your pace.
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2 x 10
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3
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2
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2 x 12
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4
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3
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2 x 12
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4
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4
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2 x 15
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4
|
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5
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Getting Going
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Try to increase your pace slightly or add in some inclines or low hills to your walk. Aim to go walking on 5 days per week.
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2 x 15
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4
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6
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2 x 15
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4
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7
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2 x 15
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4
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8
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2 x 15
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5
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9
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2 x 15
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5
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10
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Sticking with it
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Week 10 onwards make some changes to help improve you fitness. Move from a moderate to a brisk pace and add in some steeper inclines or hills. 'brisk walking' is equivalent to walking a mile in 15-17 minutes
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2 x 15
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5
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11
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2 x 15
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5
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12
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2 x 15
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5
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To print the 12 week walking plan click here
Some additional tips
• Listen to your body when you walk - if you feel dizzy or develop pain or nausea, slow down or stop. If the problem persists, see your doctor before walking again.
• Remember - your aim is to improve steadily, rather than walking further or faster than someone else.
For information on using pedometers and recording your daily step count click here
To find your local walking group click here
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Walking
