048_YRS_422 1 HEALTH WALKING DPS_lowres

inspiring you
HAPPY
walking!
Walking can help you get slimmer,
fitter, healthier and make you feel
good – and it doesn’t take long to
reap the benefits…
Walking is one of easiest and
cheapest ways you can
improve your health. Need
motivation? Walking is great
for your heart – just 20 minutes a day can
reduce your risk of heart disease by up to 30
per cent, and lower your risk of high blood
pressure, high cholesterol and diabetes. It
can also help you live longer – a 20-minute
walk every day could reduce your risk of
premature death by up to
30 per cent.
Many of these health
benefits come from
the fact that walking
is effective for weight
loss as it helps you burn
YOU CAN’T BEAT THE FEELING!
BEGINNER
WEEK 1
Walk 5 minutes from your
house and return (10mins
total). Take your time, listen to
your body, and always rest if
necessary. Aim to do it on 3-4
days but if it feels good, do
more days!
WEEK 2
Slowly increase the time you
walk, until you can walk for
15 mins. Aim for 3-4 sessions
and if it feels easy, add in
some brisk walking – start
with an easy 5mins, speed up
and maintain a brisk walk for
5mins, then cool it down for
an easy 5.
INTERMEDIATE
WEEK 1
3 days: 20-30 minute easy walk.
3 days: 10mins easy walk followed by 10mins
brisk walk.
1 day: Alternate activity of your choice for 20mins.
WEEK 2
1 day: 30-35mins walk.
3 days: Easy walk for 5-10mins then brisk walk for
20-25mins.
1 day: Easy walk 15-20 mins, then intervals of 30-sec
power walk followed by 1min easy walk. Repeat 4-6
times. Finish with a 3-5 easy walk.
1 day: Alternate activity of your choice for
20-30mins.
WEEK 3
Walk tall
Protect yourself from injury
by considering your technique.
Lengthen your spine, keep your
shoulders back and down, and keep your
chin level to the ground, eyes straight
ahead. Roll your feet on the ground so
heel strikes first, then roll to the ball
and push off through your toes.
Bend your arms at the elbow
and keep your hands in a
soft fist.
2 days: Brisk 30-35mins walk.
1 day: Easy 5mins, brisk 20-30mins.
1 day: Easy walk 15-20mins, then intervals of 30-sec
power walk followed by 1min easy walk. Repeat 5-7
times. Finish with a 3-5 easy walk.
1 day: Easy 10-15, brisk 10mins or include a hill or
stairs, easy 5.
1 day: Alternate activity of your choice for 30mins.
Perhaps the greatest thing about work out how and when you’re
walking is how it makes you feel. going to walk. We’ve got two
WEEK 3
Not only does it sharpen your mind four-week plans to choose from
Slowly increase the time you
– walking three times a week can depending on your fitness level –
walk, so can walk for 20mins.
Walking burns
increase the size of your
just remember to take your time!
Aim for 3-4 sessions and add
harmful belly fat
hippocampus (the part
in more brisk walking – easy 5,
of the brain that’s key
brisk 10, easy 5.
calories and reduces
to memory) – it can
WEEK 4
visceral fat (the belly
improve mental health
WEEK 4
2 days: Easy 10, brisk 20-30mins with some knee-high
fat that raises the risk
and help you sleep
Slowly increase the marches near the end.
Struggling
of diabetes and heart
(20 to 30 mins walking
time you walk, so
1 day: Brisk walk 30-35mins.
disease). On average, we every other day has
for time?
can walk for 25-30 1 day: Alternate activity of your choice for 40mins.
burn around 100 calories
walking for 20 minutes,
but the faster you walk,
the more calories
you’ll burn.
been found to help
people fall asleep faster
and stay asleep for up
to an hour longer).
So now you’ve got
If you can’t spare 30
minutes for a walk, split
it into three 10-minute
walks – research has
shown you’ll reap
minutes. Aim for
4-5 sessions and
add in more brisk
walking – easy 10,
brisk 10-15, easy 5.
1 day: Easy 10mins, brisk 5-10mins, power intervals of
30-sec power walk, 1min easy – repeat 6-8 times, then
easy 3-5mins.
1 day: Easy 5-10, brisk 20-30 or include a hill or stairs,
easy 3-5mins.
your reasons to move,
the same fitness
all you need to do is
benefits.
Turn the page for great places to walk
48 YOURS EVERY FORTNIGHT
YOURS EVERY FORTNIGHT 49
BY NATALIE MILLMAN. PICS: GETTY IMAGES, SHUTTERSTOCK