Monks Park Doctors Surgery's monthly column - August 2019

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier

In England, half of all adults are not active enough to benefit their health. This means that they are at risk of developing serious illnesses such as diabetes, heart disease and cancer. But it doesn’t have to be this way.

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.

Walking for Health is England’s largest network of health walks with over 360 active walking schemes, helping people across the country lead a more active lifestyle. They’ve done this with great success for over 14 years, improving the mental and physical well-being of thousands of people.

Before you start

Any shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do. If you’re walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.

For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sun hat in a small backpack. If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes.

How do I know if I’m walking fast enough?

A brisk walk is about 3 miles an hour, which is faster than a stroll. You can tell you’re walking briskly if you can still talk but cannot sing the words to a song.

You could also try using the free Active 10 app on your smartphone. It tells you when you’re walking fast enough and suggests ways to fit in some more brisk walking. You can download it from the App Store or Google Play.

What if I’m not very active?

If you’re not very active but are able to walk, increase your walking distance gradually.

If your joints are a problem, you could check whether your local swimming pool holds exercise Classes. The water helps to support your joints while you move and can help you strengthen your muscles.

Walking for Heath Organised Walks

Walking for health walks are short and over easy terrain, are free and are open to everyone but are especially aimed at those who are least active. Across the UK, 1,800 weekly walks are supported by around 5,000 friendly, specially trained volunteers who are on hand to provide encouragement and support, and make sure no one gets left behind. Walking for Health currently reach on average 70,000 walkers nationwide, supporting them to experience the benefits of getting and staying active.

Many walkers start walking to improve their health, but find it easy to keep going back because of all the new friends they’ve made. So as well as all the physical health benefits, Walking for Health is also great for your social life!

If you want more information on Walking for Health in the North Bristol area, have a look at this

website for dates and venues https://www.walkingforhealth.org.uk/walkfinder/north-bristol-walking-for-health