Walking back to health
Did you know that walking two miles a day most days can reduce your chances of a heart attack by 28 percent? (Source: Brookes University Health Walks research.)
Walking is an excellent way to improve your health, and it's easy to fit into most lifestyles. Why not try walking to work? Consider the alternatives: queuing for hours at a bus stop, cramming yourself on to a packed train or sitting in traffic. Exactly. So dig out your trainers and get ready for a brisk stress-free walk to work. Follow our advice on getting started and get on the road to a healthier you.
What's so good about walking?
Tony Stephens, exercise physiology advisor for Bupa Wellness, says that "research shows that the biggest health boost for people who do little or no exercise comes from brisk walking a couple of times a week. The good thing about walking is that preparation is relatively easy and most people can do it. I'd say get out there, give it a go and see how you feel."
To maintain fitness and keep your heart healthy, the British Heart Foundation recommends at least 30 minutes of physical activity each day. Walking briskly (15-17 minutes per mile) is an excellent way to meet this target.
"Most people underestimate the benefits of walking," says Dr Paula Franklin, assistant medical director at Bupa. "It's an exercise that most people can do and it's something that can fit easily into most lifestyles. Start off by extending your daily walk, for example walk to a bus stop further away or, if you drive, park in the furthest spot from the office. By making small changes such as these you can make a reasonable total over the week. You'll soon notice a difference and you'll start feeling and looking better."
A walk to work is a great energiser. Walking everyday helps to:
- improve your concentration
- reduce the effects of stress
- improve your quality of sleep
- make you feel good
- manage your weight
- keep you healthy - people who walk regularly are less likely to suffer from common illnesses
- prevent osteoporosis (brittle bones) - regular weight-bearing exercise, including walking, also reduces the risk of heart disease and it can reduce the risk of certain cancers
- preserve the environment
- save you money - it's free
Preparing for your walk
If you're cold and have a long walk ahead of you, you might want to spend a minute or two doing some simple stretches before and after your walk. This will help to prevent stiffness and will help the muscles to develop a toned, lean shape.
Hamstring stretch (back of thigh): place your right foot in front of your left, bend forward from your hips and, keeping your back straight and your hands resting on the back (left) thigh, lean forward until your feel the stretch down the back of your right leg. For more of a stretch, lift your bottom upwards. Hold for 20 seconds. Repeat with the other leg.
Front of thigh stretch: Standing on your left leg, hold your right foot in your right hand behind your bottom, keep your tummy in and gently push your hips forward until you feel the stretch down your right thigh. Hold for 20 seconds then repeat with the other leg.
Calf stretch: Facing a wall, and standing about a metre from it, place your right foot behind your left. Keep your right leg straight, bend your left and lean forward so that your back is in line with your right leg. Keep leaning until you feel the stretch down the back of your right calf. Hold for 20 seconds then repeat with the other leg.
You should also:
- wear a pair of supportive, comfortable shoes: trainers, specialist walking shoes or light walking boots are all ideal - as long as the uppers are made from material that will allow your feet to "breathe", such as nylon mesh or leather, and they have good shock-absorbing soles
- wear loose-fitting thin layers of light clothing rather than a heavy, chunky sweater
- take a bottle of water
- arm yourself with a rucksack
Getting started
- Don't take too much work home the night before you walk - make sure you don't have too much to carry in the morning.
- If possible, try to make sure you get a good night's sleep (although walking is a great pick-me-up if you are feeling tired).
- Eat a good breakfast before you leave the house. Good energy providers include fruit, toast, wholemeal cereal such as Weetabix or porridge, muesli or yoghurt and honey.
- Remember to pack a change of shoes for the office.
- If possible, carry your belongings in a rucksack that can be worn on your back. Shoulder bags in particular can put strain on your spine and the muscles in your back. If you have to carry more than one bag, ensure the weight is distributed evenly and carry one bag in each hand.
- Take a bottle of water to prevent dehydration - and don't wait until you're thirsty before taking a swig.
- Plan a pedestrian-friendly route. For example, is there a park you can walk through on your way?
Related links
To encourage more people to take up walking, the British Heart Foundation and The Countryside Agency have set up 'Walking the way to health', an initiative that aims to increase health and fitness within local communities. Visit the web site for more details. Another useful site is www.walking.about.com.
