It’s free, easy to do and it doesn’t require any special equipment, apart from a pair of comfortable and supportive shoes. Combine it with healthy eating and you have a simple but effective way to maintain your weight and fitness.
Regular walking can reduce the risk of developing health conditions such as heart disease, type 2 diabetes, asthma and strokes.
Striding out gives your circulation a great boost, so your skin will look fresher too.
Your walking plan
Weeks 1-4
These first weeks will build up your stamina (if you are reasonably fit, start at week 5).
Week 1
On five days out of seven, take a brisk 15-minute walk with no interruptions, making sure this is in addition to any normal activity that you already do.
Weeks 2-4
At the start of each new week, add another five minutes to your walk – so you’ll walk 20 minutes for five days in week two, 25 minutes for five days in week three and 30 minutes for five days in week four.
Weeks 5-8
Day 1: 60-minute walk. Start at an easy pace for the first 5-10 minutes, then walk briskly for 45-50 minutes. Slow down for the final 5 minutes.
Day 2: Day off.
Day 3: 30-minute walk. An easy pace for 5-10 minutes, then a brisk walk for 15-20 minutes and an easy pace for the last 5 minutes.
Day 4: 30-minute walk as Day 3.
Day 5: 60-minute walk as Day 1.
Day 6: 30-minute walk as Day 3.
Day 7: Leisurely 60-minute walk. Start with 5-10 minutes at an easy pace, then walk briskly for 30 minutes. Slow down for the last 20-25 minutes.
Tone as you go
Maximise your walk by picturing these three scenarios – each one will help you build muscle and improve your posture as a bonus!
To stretch your leg muscles, imagine your foot is a piece of Velcro that you’re peeling off the floor from your heel to your toe with each stride.
Pretend that you’re balancing a glass of water on each hip as you walk. This will make you pull up through your stomach muscles, plus your bum muscles will also work much more effectively.
To combat rounded shoulders, relax them down and focus on lengthening the space between them and your earlobes. Keep a comfortable bend in your arms and swing them as you walk.
