Walking is the most basic and common mode of human transportation. It is also of course one of the easiest, enjoyable forms of exercise. The big bonuses of walking are that it’s free, you don’t need to go to a gym and you can do it anywhere. Walking is an ideal low impact aerobic exercise and it can be done in wind, rain, snow or sunshine.

Walking is the natural and fundamental human movement. Anybody can do it by simply by putting one foot in front of the other and swinging the arms. Most people can walk at 3 – 4 mph (5 – 6 km/h). In busy cities the traffic doesn’t move that much quicker!

Numerous studies have shown major benefits from regular walking to both physical and mental health. For example walking improves the control of blood sugar levels and blood pressure. It also reduces the risk of breast and colon cancer and it’s good for helping to prevent osteoporosis, which is thinning of the bones and is a particular problem in women after the menopause and older men.

As a mild form of cardiovascular exercise, walking strengthens your heart and circulation. Going for a walk burns about 100 calories per mile for an average man of 11 stone (156 lb or 70 kg). Walking one mile in 20 minutes uses as much energy as running a mile in 10 minutes, swimming for 10 minutes, 12 minutes of football (soccer) and 16 minutes of cycling.

In good company and in pleasant surroundings walking is a great way to reduce depression and anxiety. Studies have demonstrated that walking for 30 minutes 3 – 5 times per week for 12 weeks actually reduced the symptoms of depression as measured with a standard depression questionnaire by 47%. That’s quite an impressive result. Walking also relieves stress which we all feel to some degree and it can give you time to mull things over and reach decisions. These aren’t the only benefits however.

Children walking to school are more alert and ready to learn. If you live near the school a walk in the morning sets up your children for a productive day and gives you chance to talk with them away from the usual distractions of television, computers, MP3’s, mobile phones etc.

Walking is one of the simplest and cheapest ways to stay physically fit, as all you need is a pair of shoes with sturdy heel support. Walking is an especially good choice for people who are not as svelte as they once were and dread going to a gym full of toned bodies. It’s a great way for the over 50s to stay fit without stressing their knee and hip joints. Families benefit from family walks, both by getting fitter and having quality time together, which is at a premium nowadays.

Walking is ideal for these short trips to work, shopping and other daily activities. It’s a pleasure to walk when the weather is nice, but you can also walk in the worst weather using a treadmill, shopping mall or other large building. You could even put on a big coat and brave the elements. Walking is not only good for you it’s also good for the environment. So let’s all get walking!!

Jason Ladock

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