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Walking tips

 

Walking doesn’t need to feel like exercise. Easily make it part of your daily routine.

The recommendation is 10,000 steps a day, which is approximately 5 miles. Try not to focus on daily targets as you may feel a of sense failure if you do manage your goal. Instead, aim for a weekly target (70,000 steps) and/or a monthly target (280,000 in 4 weeks).

Order one of our ‘moonometers’, register for a My NHS account and start setting yourself a monthly goal to help you aim to get fitter. Come back at least once a week to input your weekly step count and watch the counter count down to your goal.

To help you increase your walking to meet your goal try one of these tips:

  • If you are trying to lose weight don’t consider 10,000 steps a finishing point, aim higher.
  • If you find it hard to reach your goal take your actual number of steps from last week and try doing 250 steps a day extra (1,750 extra a week) to gradually work up to your target.
  • You could stop driving to the local shops and walk there instead.
  • If you use the bus get off one stop early and walk.
  • Take a walk in your lunch break; half an hour’s walk after a meal cuts the amount of fat your body stores by using it to fuel your exercise.
  • Take the stairs instead of the lift.
  • Get off the bus a stop or two earlier.
  • Walk the children to school.
  • If you work at a computer, give your eyes a short screen break and clock up some more steps.
  • Take an MP3 player with you if you find walking boring. Why not download the latest news and comedy shows to stay informed and have a laugh on the move.

If you have any other tips please let us know!


Last reviewed: 04/08/2010

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