Walk! Don't run

Exercise doesn't have to mean punishing workouts. To mark National Walking month, Jo Dunbar explores the many health benefits of the humble stroll

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Walking is often cited as the easiest to access, most effective form of cardio out there. From taking the dog out to running errands or going on a longer yomp, the health benefits are vast and best of all, walking is something almost everyone can access.

Last month saw Vitality and parkrun’s Let's Walk campaign encourage more people to parkwalk at parkrun - community fitness events that take place on Saturday mornings.

Paul Sinton-Hewitt, founder of parkrun, says: “Our movement is about so much more than just running. It's about community, inclusion and it is about making it easier for people to take that first step towards a healthier, happier lifestyle.”

Live longer

Dr Helen Wall is a GP at a surgery in Bolton, and she also believes walking can be an important gateway to living more healthily, and for longer.

“Walking is insanely good for you and, in my opinion, very underrated. We have good evidence that walking is strongly associated with a longer and healthier life.”

And the good news is that the health benefits don't hinge on getting many thousands of steps logged.

Dr Wall says: “A 2019 meta-analysis found that even 4,400 steps a day was linked to lower death rate in older women.

“Similarly, a 2020 study found that walking at a brisk pace was significantly associated with lower all-cause mortality, particularly from cardiovascular disease.”

Heart health

During the pandemic, walking became part of our national conversation as we were encouraged to stay active despite lockdowns, and take daily exercise. Today, the NHS suggests a 10-minute daily walk as part of the 150-minute weekly exercise guidelines.

As Dr Wall says, the benefits of walking are almost endless: “Walking briskly raises your heart rate, improves your circulation and therefore reduces your blood pressure. Regular walking lowers the risk of heart disease, stroke, and type 2 diabetes.”