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Walk To Work

What's In It For Me?

Walking Made Easy

Finding Your Way

The Department of Health recommends that you do 30 minutes of moderate exercise five times a week.

A stroll to the car doesn't count as moderate exercise. To make sure you reap all the health benefits of walking, you'll need to go at a decent pace. Walk for 30 minutes at four miles an hour (about the pace you'd walk if you were late for an appointment), five times a week, and you'll soon see the difference. Start today!

Yes, yes, we know you've been doing it since you were a toddler, but getting your walking technique right will help you make the most of this easy exercise:

Check your posture – keep your neck and spine straight and your shoulders back and down.Think about pulling your stomach in and lifting your pelvis.Your heel should hit the ground first, then roll through to your toe.Take shorter steps rather than longer ones – it's easier on the joints and will give you a better work out.Gently swing your arms to help propel you along. (But you don't need to wiggle your hips or walk like a duck to get the benefits. Unless you want to, of course.)

A good pair of shoes (opens external window) – that's all the equipment you'll need. Ideally they should be light and flexible with plenty of room around the toe so you can stretch your feet.

So leave your heels in the office, or pop them in your backpack, and go for the sporty look.

Cross the roads carefully – it's easy to be distracted if you're on the phone or listening to music.Keep the volume down – you need to be able to hear what's going on around you.Keep water with you – you can get dehydrated easily, and not just on the rare hot days...Make sure you are seen - when you're on narrow pavement, or if you have to step onto the road, walk towards oncoming traffic so drivers can see you.Plan your route – if you're headed home after dark make sure you know where you're going before you set off.