Walking for Health


There are now health recommendations that being active for 30mins 5 days a week has health benefits.  If you are already active and attend activities during the week, try to walk on the other days.  If you suffer from health problems, speak to your GP to check what you should do to manage your condition while getting more active.

How Fast?

Walk at a brisk pace for the best results.  This means that you can carry on a conversation but you need to breathe deeper and your heart will beat a little faster.  If you haven’t been active for a while, start with walks of 10 minutes or less and slowly increase the length and pace of your walk over time.

Getting Started

Like any exercise routine, start slowly and build gradually.  When you are coming to the end of your walk, slow down your pace and do some stretches when you stop.  It is always best to wear a comfortable, laced up pair of trainers for your walks to help support your feet and joints.  Wear a high visibility vest if walking in the early morning or evening time, or if walking on a busy road.

Tips to Stay Active

  • Walk with a friend, the time will fly by!
  • Join a walking group for extra motivation.
  • Keep a diary to keep track on your progress, you will be surprised how quickly you increase your activity levels.
  • Use a pedometer or step counter – it is recommended to take 10,000 steps daily. A pedometer will keep a check on this and motivate you to keep moving.
  • Leave your trainers at the door or in the car.
  • Set a reminder on your phone.
  • Vary your walking route, even walking the same route but in the opposite direction is more stimulating.


  • Develop healthier bones and joints
  • Relieve stress
  • Manage weight
  • Sleep better
  • Have more energy
  • Increased fitness

Ideas for daily walking

– Walk at lunchtime, instead of meeting a friend for coffee or lunch, go for a walk.

– Walk children or grandchildren to school.

– Leave the car at home, walk to the shops.

– Get off the bus a few stops earlier.

– Take the longer route home when you have time.

If you need help to get started, call us today at Motion Physio Clinic, Prosperous, Tel: 045 841010.  

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