Walking for health has long been recommended in the UK. Because it’s low intensity, walking is sometimes dismissed as not being proper exercise. Yet the NHS says just ten minutes of brisk walking every day can improve your health. With research suggesting time outdoors can strengthen your connection to nature, there’s no reason not to lace up your boots.
How does walking benefit health?
When you walk for exercise, you’re deliberately moving through your surroundings. Even a short daily walk can boost your alertness, raise your energy, and lift your mood. Spending time in nature also leaves many people feeling refreshed and calm. Physically, walking burns calories and helps build bone and muscle strength. It’s often recommended to prevent or manage conditions like high blood pressure, type 2 diabetes, and heart disease. The endorphins released after a long walk also help relax both body and mind.
Walking: How do I get started?
Join a walking club
Many areas have local walking clubs. Going out with experienced walkers at first helps you learn the basics and build confidence.
Find someone to walk with
If you haven’t done longer walks before, take a friend. Walking together gives you a chance to chat and look out for each other.
Book a walking holiday
A walking holiday is a great way to explore new landscapes. Whether you dream of the hills of the Himalayas or the beaches of Sardinia, a guided trip can get you there.
Schedule times of the day to walk
If you struggle with routine, plan specific times to walk each day. Vary your routes to avoid boredom and stick to your schedule.
What do I need to go walking?
If you’re heading out into the countryside, packing a few essentials will help you handle the weather and terrain:
Technical walking boots
Try boots on before you buy. If the weather is changeable where you walk, choose a waterproof pair. Above all, look for good ankle support and grip.
Waterproof clothing
A quality waterproof jacket and trousers will keep you warm and dry in heavy rain. Spending a bit more on tech like Gore-Tex often gives better performance and longer-lasting gear.
Food and water
Pack snacks for longer walks. Walking at a moderate pace burns at least 200 calories an hour for most people, and often more in hot weather. Bring bottled water to stay hydrated.
Navigation supplies
You might lose phone signal in remote areas, so take a local OS map and a compass so you can find your way back if you get off track.