It’s free, soothes the mind, and is the only form of exercise I feel like doing when it’s hot – walking is wonderful, and research continues to stack up in its favour for age-proofing the body and brain.
An analysis published in the British Journal of Sports Medicine found taking just an 11-minute brisk walk a day – which equates to half the recommended amount of NHS-prescribed moderate-intensity activity a week – is enough to lower your risk of developing heart disease, stroke and a number of cancers.
So from taking on Nordic walking to perfecting your pace, here’s how to level up your walking to reap the most possibleThe figure of 10,000 steps has been drummed into us as the holy grail of daily fitness goals, but where did this number come from? It actually dates back to a marketing campaign for a Japanese pedometer, the Manpo-kei, literally meaning 10,000 steps, in the lead-up to the 1964 Tokyo Olympics.
Walking on uneven terrain – think sand, rocky paths and rooty trails – can have the additional benefit of improving the strength and flexibility of the feet, adds Worthington, “which has been shown to have a positive correlation with reduced pain and injury prevalence of the knees and lower back.”Originating in Finland, as a summer training method for the national cross-country skiing team, Nordic walking has gained popularity among non-athletes for its fantastic health benefits.
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