It is something we do every day and take for granted, but walking is one of the safest, cheapest and easiest ways to get fit, says Richard Brugger.

 

There is no escaping it; we are becoming a nation of lazy couch potatoes. It has become all too easy for us to get up, drive to work and back, then slouch on the sofa with a ready meal perched on our laps and the idiot box remote in hand. And while the advances of technology have brought us super-slim TV's, our own expanding waistlines have been heading in the opposite direction.

 

But as the nights become light once again, now is the time to throw off that winter sluggishness by doing more of what comes naturally to us all – walking. It is the simple yet effective antidote to our modern sedentary lives that can pave the way to a healthier, fitter and slimmer lifestyle. You can do it when you want to, where you want to and as little as often as you want. And, best of all, it is completely free!

 

It is not just ordinary members of the public who are hitting the trail, either. Celebs such as Desperate Housewives star Terri Hatcher credit their post pregnancy weight loss to power walking.

 

In her book Walking for Weight Loss, Lucy Knight outlines how to take the first steps back to fitness, with particular focus on power walking. "The great thing about walking is that you already know how to do it, and even if you haven't taken part in any exercise for a long time, it's unlikely that you'll be too out of practice!" says Knight. "Whatever level you start at you can slowly build up pace, distance, technique and, regardless of age, fitness level or experience, reap the benefits."

 

POWER WALKING
Power walking involves walking at a brisk pace of 4.5-6mph – around double that of the normal average pace of 3-3.5mph. Knight explains: "Walking briskly, with a high arm swing is the simple and easy way to shed those unwanted pounds and enjoy a fitter and trimmer figure. It provides a low-impact but also vigorous and well-rounded fitness activity that will significantly speed up your metabolism and boost your calorie-burning potential." Make sure you choose a quality pair of trainers that are designed especially for walking. Look for a lightweight, breathable shoe with a flexible sole, good cushioning at the ball and heel of the foot, supportive arch and low, supportive heel. 

 

 

WALKING AND RAMBLING
Walking through hilly terrain is stimulating and bracing for the mind, body and soul. Those gradients really do burn the calories and give leg muscles a serious workout. When going uphill remember to lean forward into the slope and take slightly shorter strides. Coming back down can take its toll on knees and hip joints, so take smaller steps and bend the knees slightly so they don't lock and become stiff.
Rambling is not only an excellent way of getting some exercise, fresh air and taking in areas of natural beauty, it is also an opportunity to join a walking group and socialise with others. For more information contact The Ramblers' Association (www.ramblers.org.uk). For hill walking and rambling it is worth investing in a pair of good quality walking boots with adequate ankle support.

 

 

NORDIC WALKING
Originating in Finland, Nordic walking is fast catching on across the UK as an effective way to exercise the whole body. It combines power walking with lightweight walking poles, which you use to propel yourself forward. This ensures a high intensity, low impact workout for both the upper and lower body. Nordic Walking UK has a list of classes across the UK.  www.nordicwalking.co.uk

 

HEALTH BENEFITS
Walking can have profound benefits for our entire mental and physical well-being, providing us with that much needed sparkle and zest for life. Although it has similar aerobic demands to running, walking in any form is much kinder on the body, with almost 50 per cent less wear and tear on joints. As well as providing an effective form of weight loss, walking improves muscle tone in the entire lower body, upper back and shoulders, and improves bone density.

 

Any form of walking is an effective way of maintaining and strengthening the immune system, as well as providing the heart with a good workout. Recent studies have also revealed its effectiveness in reducing the risk of stroke, cancer, type 2 diabetes and osteoporosis. Walking is also a great way to combat stress, increase energy levels, aid sleep patterns, refresh the mind and raise mood levels  

 

POSTURE AND TECHNIQUE
Maintaining the correct posture when walking will not only assist your technique, it will also keep your back and spine healthy. Knight explains: "Your body should work like a finely tuned machine, one movement flowing into the next without any tension or strain. Good posture should provide the foundation as any incorrect alignment requires the body to compensate in order to balance and this is where it soon starts to feel stiff and injured." Ideally you should be standing tall with relaxed shoulders and an open chest, not with your shoulders slouched forwards.
When it comes to technique it is a matter of eradicating the bad habits accumulated over many years. The key thing to do is set your stride length, which is determined by the length of your legs, flexibility of your hamstrings and mobility of your hips. Try walking a short distance, and if your head is bobbing up and down and/or you feel a slight over-stretch in the front leg you are taking too big a stride for your body. Your stride should feel easy, natural and fluid. If you want to increase your speed do this gradually by taking faster steps, not by lengthening your stride. Head position should be neutral, looking neither up nor down, and your arms should be swung in opposition, close to the body.

 

SPAS WITH GREAT WALKS