Do you want to keep fit but cannot find the time to visit the gym? Have you ever thought of walking? You might be thinking well that’s what we all do every day but I am talking about a regular schedule of walking which will keep you in top condition and which brings a host of surprising benefits.

Walking is simple. You don’t have to walk at a speed that is not comfortable for you as long as you walk every day for about half an hour. It is very much like preventative medicine as benefits include a reduction of risk to many illnesses. This activity is also gentler than jogging with far less strain on your joints. You won’t need to pursue Olympic standards in speed walking, but neither should you be ambling along, just adopt a comfortable pace for a set period of time each day. If half an hour seems too long for you then even fifteen minutes will have some effect; if you can manage an hour then even better. I personally find it easier to walk on a flat surface as I can then work up a brisker pace than if I need to walk uphill and downhill. Naturally this is going to depend on your geographical location but do try and make sure you have a firm enough surface beneath your feet to enable you to walk with a regular rhythm. Let’s take a look at some of benefits that regular walking brings.

Risk reduction of:

• High blood pressure
• Heart attack
• Stroke
• Breast cancer

Believed to be helpful in cases of:

• Depression
• Constipation
• Lowering stress levels
• Insomnia

It certainly helps to improve your sense of well being and, depending on where you choose to walk, will exercise your lungs with intakes of good, fresh air. I also find it very useful to be walking while I meditate on a problem, or reflect on ideas.

As your body becomes accustomed to the pace you have set for your walking you can increase your speed. If you are beginning to tire then slow down. Follow your body, you can certainly challenge it a little but be kind to your body and as you build up stamina over time you will become stronger. Just remember you are not trying to beat anyone and there is no point in overdoing things. In my experience it is the regularity of exercise that brings the greatest results so do try and be disciplined about your walking schedule. Rhythm is everything, both in the pace you establish and in the regularity of your walks. It is best to keep going without distraction and take a halfway five minute break if you feel you need it. Make sure you are wearing comfortable shoes and suitable, light clothing. That is all you need, plus a flask of water to prevent dehydration, especially in summer.

Walking at a steady pace for approximately half an hour means that you will begin to burn calories faster than usual. The good news is that this increased rate of calorie burn up continues for a while after you have finished walking. Regular walking should keep you trim as well as healthy. Of course this won’t be helped much unless you are also eating a healthy diet which is equally important for all areas of health.

You can even make this into a social event by organizing your regular walk with a friend or two. Save the chatting though for after the walk is finished and you can relax together.