Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Health benefits of walking

Increased cardiovascular and pulmonary (heart and lung) fitness

Reduced risk of heart disease and stroke

Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes

Stronger bones and improved balance

Increased muscle strength and endurance

Reduced body fat.

Walking for 30 minutes a day

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week

Building physical activity into your life

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions.

Take the stairs instead of the lift (for at least part of the way).

Get off public transport one

Stop earlier and walk to work or home.

Walk (don’t drive) to the local shops.

Walk the dog (or your neighbor’s dog).

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