Walk More for Better Health
- Alice Monk
- Jul 8, 2019
- 3 min read
Updated: Jul 24
Did you know that people in the UK walk about a third less than we did just 20 years ago?
Walking is one of the easiest and most effective ways to support both your physical and mental health. It can help you:
Burn calories and maintain a healthy weight
Improve heart and lung health
Boost your mood and reduce your risk of depression
Lower your risk of serious conditions like type 2 diabetes and heart disease
And best of all — it’s free, requires no equipment, and fits easily into daily life. All you need is a comfortable pair of shoes.
How Fast Should You Walk?
To get the most benefit, aim for a brisk pace — enough to raise your heart rate and make you feel warmer or slightly out of breath.
As a general guide, that’s about 3 miles per hour, or around 100 steps per minute. However, your ideal pace depends on your fitness level — if you’re breathing faster and feel like you’re working a bit harder than usual, you’re on the right track.
How to Walk More Every Day
Be Less Efficient
We often try to be as efficient as possible — but when it comes to walking more, inefficiency is your friend! Try:
Parking at the far end of the car park
Taking two trips with the laundry instead of one
Choosing the longer route to your destination
Bringing shopping in one bag at a time
Going up and down the stairs a couple of times a day
Walking over to speak to a colleague instead of emailing or messaging
Set Yourself Small Goals
Small, achievable goals help turn walking into a habit:
Add 5 extra minutes to your walk each day for a week
Set a step count goal and track it using a fitness app or smartwatch
Join a national walking challenge or workplace step challenge
Make It More Fun
Walking doesn’t have to be a chore. Try:
Listening to music, podcasts, or audiobooks
Walking with a friend or joining a local group
Exploring new places or scenic walking routes
Turning walks into a photo challenge or nature hunt
Active Travel
Ditch the car when you can. Could you walk to the shops, work, school, or the gym?
Even 10 minutes of extra walking a day makes a difference. If the weather’s awful or you’re short on time, don’t worry - just try again tomorrow.
The NHS recommends at least 150 minutes of moderate-intensity activity each week - that’s just 30 minutes on five days.
Tips for Walking More at Work
Hold walking meetings (ideal for small groups)
Start a lunchtime walking group
Use facilities on another floor — photocopier, toilets, kitchen
Take the stairs instead of the lift
Set a reminder to get up and move each hour
March on the spot while waiting for the kettle to boil
Park further away or get off the bus a stop earlier
💡 Even short bursts of movement can make a big difference. Start where you are, use what you have, and build up gradually.
Our sources and for more information: https://www.nhs.uk/live-well/exercise/walking-for-health/ https://www.ramblers.org.uk/go-walking/wellbeing-walks
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