Get walking

Walking is one of the easiest ways to get active and it is free!

Walking regularly will:

• give you more energy
• help you feel good and sleep better
• help you manage your stress
• increase your stamina
• tone your muscles and burn up calories
• strengthen your heart
• lower your blood pressure and cholesterol
• protect against osteoporosis
• reduce your risk of developing diabetes

Little steps to walking safely:

• Be safe, be seen! Wear reflective bands when it is dark.
• Walk with a companion or a dog.  If walking on your own tell a family member or friend where you are going and how long you plan to be.
• Good shoes – if your feet aren’t comfortable, you won’t continue walking.  Wear comfortable trainers or invest in a good pair of walking shoes.  If you walk to and from work, the bus, train or car – think about leaving your work shoes in the office and wearing runners when walking.
• Water – drink a glass of water before and after you walk.  If you are going for a long walk, think about taking a bottle of water with you.
• Wear layers!  Whether you are walking to the office or heading off in your tracksuit – it is a good idea to wear layers so you can take off your sweater or raincoat or put it on depending on the weather.
• Warm up!  Gradually warm up at the start and end of each walk by walking at a slower pace, stretching your arms and legs.
• If you have health problems, check with your doctor before you begin walking.
   

Little steps to fit walking into your everyday routine

• Step outside and walk in any direction for five minutes, then walk back again – you’ve just had a 10 minute walk!
• Go for a walk during your lunchtime.
• Go walking with a friend.  This will give you an added incentive to walk and make it safer for you. 
• Get of the bus one or two stops before your final destination and walk the rest of the way.
• If you would normally drive to see a friend who lives nearby, walk instead.
• Use the stairs.  If you live in an apartment or work in an office building – forget the lift and take the stairs instead.
• Walk your children to or from school – walk at a faster pace when you are on your own.
• Walk to the shops – if your local shop is close by, take a longer route to give yourself more walking time.  

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