Walking is simple, free and one of the easiest ways to get active, lose weight and become healthier.
Brisk walking, can boost stamina, burn calories, and enhance heart health.
Even a brisk 10-minute walk daily offers significant health benefits and counts towards the 150 minuties of weekly exercise as recommended in the physical activity guidelines for adults aged 19 to 64.
Getting started
Before starting, make sure you have comfortable shoes with adequate support.
For longer walks, carry water, snacks, sunscreen, and a sun hat in a small backpack. Consider investing in a waterproof jacket and specialized walking shoes for challenging routes.
If you're not very active, gradually increase your walking distance. If joints are an issue, consider swimming, as it supports joints while strengthening muscles. If you can't leave home, try free exercise videos online.
How fast to walk
To ensure you're walking fast enough, aim for about 3 miles per hour, where you can talk but cannot sing the words to a song. You can also use the free Active 10 app to monitor your pace and get suggestions for more brisk walking.
Make walking a habit
The easiest way to walk more is to include walking in your daily routine. You may consider:
- walking part of your journey to work
- walking to the shops
- using the stairs instead of the lift
- leaving the car behind for short journeys
- walking the kids to school
- doing a regular walk with a friend
- going for a stroll with family or friends after dinner
Walk in Brent
There are many ways that you can stretch those legs within the borough:
- take advantage of our free group walks in our parks
- take some time for yourself and follow a free self lead walk
- join a walking or running club in Brent
- get outdoors and meet some new friends and neighbours
Find more information on Walking for Health on the NHS Living Well website.