This Hub sets a programme for those who are interesting in walking as a means of achieving improved fitness.

We are aware that many people lead very busy lives, and that it can seem quicker and easier to go everywhere by car.  

We suggest that you can improve your general health and perhaps happiness by taking a little time to  look after yourself.

The suggested programme should be achievable even if you are very busy, as the longest walking time is only 25 minutes.

Many of us lead sedentary lives. sitting at computers, desks, in front of the TV and in cars. This inactivity can lead to weaker muscles, a less efficient heart plus weight gain as we consume more calories than we expend.

It is estimated that the majority of people become more sedentary as they age, which leads to loss of muscle tone and an increase in body fat.

One of the easiest form of exercise for the beginner to commence is a walking programme.

Walking can:

• Burn calories
• Strengthen and tone muscles
• Lower your risk of heart disease and type 2 diabetes
• Reduce stress.

If you currently take little or no exercise, walking in an excellent way to start to improve your general fitness. There is no need to buy special clothing or equipment, and you can do it almost anywhere.

If you have any tightness, heaviness or pain in your chest, pain that radiates down the arm or are breathless check with your doctor . Do not begin a walking programme without doing so.

If you are unused to exercise, have any other pain or are more senior in years this is also advisable to discuss your new exercise plans with your doctor.

Allow yourself a warm up period of about  the first five minutes , also cool down at the end in the same way.

 Increase your pace for the central part of your walk. You are aiming to be able to walk for at least thirty minutes but  you may need to build up to this by initially walking for fifteen minutes , then adding a couple of minutes each time you walk.

Work out what is right for you. You need to gently challenge yourself without over doing things. You should be able to hold a conversation whilst you are walking but feel a little warm. Do not over exert.

Start by walking on three alternate days of the first week, then add in other days as you become fitter.

Here is an example of a walking programme. It is stepped in intensity to allow you to build up your walking gradually.

Week One

Remember to warm up by walking at a moderate pace on all your walks for the first five minutes and to cool down by walking at a moderate pace for the last five minutes.

Monday: 15 minute moderate pace walk.

Wednesday: 15 minute walk, alternating a slightly faster pace with a moderate pace.

Friday: 15 minute moderate pace walk

Week Two

Monday: 20 minute walk, alternating a slightly faster pace with a moderate pace.

Wednesday: 20 minute moderate pace.

Friday: 20 minute walk, alternating a slightly faster pace with a moderate pace.

Week 3

Monday: 20 minute walk, alternating a slightly faster pace with a moderate pace.

Wednesday: 25 minute walk, alternating a slightly faster pace with a moderate pace.

Friday: 20 minute walk, alternating a slightly faster pace with a moderate pace.

Do you think that you have not got time for this walking programme?

Perhaps you are very busy. You might have a job that requires long hours, or responsibilities as a parent or carer. If that is the case, we suggest that you take a minute to consider your own needs.

This may appear selfish, but if you ever travel by airplane and listen to the safety instructions, you might recall the advice to always put on your own oxygen mask before helping others.

Taking care of your personal health will make you more able to take care of your family.

If you are in a high pressured job and work from the beginning of the day to early evening without a break, take a step back. This mode of working does not allow you to operate at your most productive level. Going outside and taking a walk at some point during the day should help to clear your head and possibly give you a fresh burst of energy.

Many people are in the habit of taking the car everywhere. When you need to pick up a bottle of milk, or other item that may have been forgotten on the grocery run, consider walking to your nearest shop.

We do advice trying to stick to the programme, as this will help to make walking a habit.