Swap the School Run for the School Walk

 

Written by Jenny Caton

 

Several recent studies have suggested that children who walk to school are happier, healthier and perform better in the classroom than those who are driven or take public transport. And it’s not surprising really. The benefits of exercise and fresh-air on our health and wellbeing are well documented. In addition, walking to school is generally a much calmer way to start the day than sitting in traffic with stressed-out parents, or travelling on a rowdy bus. Walking to school also gives children the opportunity to socialise with other kids, or to chat with their parents.Walking, rather than driving, has environmental benefits too and can help reduce the traffic fumes around school playgrounds.

 

Of course, ditching the car and walking to school takes a little panning but the benefits are very rewarding. Some schools operate ‘walk to school’ or ‘walking bus’ projects but if yours doesn’t you could ask the school if it’s something they would consider, or get together with other parents to arrange your own scheme.

 

If you live too far away from school to walk all the way, consider parking at a friend’s house or on a nearby street and walk the final stretch – this will also avoid trying to find a parking space close to school.

 

Some parents worry that walking to school will take up too much time but when you factor in the time you’d normally spend stuck in traffic or trying to find a parking space, you might find that walking is actually quicker and more enjoyable.

 

For more information about setting up a walking to school scheme, visit: www.walktoschool.org.uk

 

Categories: caton, jenny, nbsp, Parents, parking space, School, walk, Walking, written

Pets in the Kitchen

 

If you share your home with a pet, it’s probably impractical to ban them from the kitchen completely. In fact many pet owners find that the most suitable place to keep their pet’s food dishes and sleeping basket is in the kitchen. But of course, pets aren’t famous for their impeccable table manners so how can you ensure that your pet and the health of your kitchen can exist in harmony?

Here are a few simple steps you can take to ensure that having a pet in the kitchen doesn’t have to be unhygienic.

 

Keep food out of reach
Even if your pet can’t see food, if they can smell it they will try to get to it so always keep food in a sealed container. If you have a particularly clever pet that has worked out how to open the fridge or cupboards, you might want to invest in safety catches to stop them helping themselves to food whilst you are out.

 

Don’t allow pets onto counter tops
You may think that your cat keeps herself clean but grubby paws can harbour all sorts of bugs and germs so never allow your cat to walk on your counter tops. If you find it impossible to keep your cat off the surfaces, keep a disinfectant spray close to hand and use before preparing food.

 

Keep bins well sealed
If your dog has a tendency to rummage through your rubbish looking for a snack, you may need to invest in a sturdy bin that he cannot get into – or alternatively keep your bin outside. If you’ve been cooking something particularly tempting such as chicken, it’s a good idea to put the waste straight into the outdoor bin to keep enticing smells at bay.

 

Don’t feed pets at the dinner table
It can be confusing for pets if you sometimes tell them off for trying to steal food but then give them treats at other times. It’s therefore best to never feed them at the dinner table so that they learn that the only place they are allowed to eat is at their own food bowl.

 

Keep your pet’s food area clean
When the weather is warm, pet food bowls can be a magnet for flies so try to encourage your pet to eat all of their food when it is served, rather than snacking throughout the day. If your pet is a messy eater, try popping their food bowls onto a wipe clean placemat to help keep things tidier.

 

Muddy paws
Whether your dog has been for a walk, or your cat has been playing in the garden, muddy paws on the kitchen floor can be a big problem. You can help by putting a large mat by the door which the pet can walk over to remove the worst of the dirt – however, the only way to ensure clean floors is to mop regularly.

 

For more information about pet hygiene, visit: www.pdsa.org.uk

Categories: counter tops, dinner table, Food, food bowls, kitchen, muddy paws, nbsp, nbsp don, paws, pets, walk

How to Make Your Workplace Happier and Healthier

Most of us are interested in our own wellness and wellbeing. This doesn’t stop just because we are in a corporate environment – in fact it can compound the necessity. When you start to think about health, and all of the issues that surround it, it can actually be easy to become a little obsessed with the whole thing. Once you are reaching your own health goals, you start to notice those of the people around you – and co-workers are no exception to this rule.

 

The interesting thing about co-workers is that we spend more time with them than we do with our own families sometimes. We start to care about them, and part of caring means that we are interested in their health and want to improve their long-term outcomes.

 

You do have to be careful about how you tackle the health of your colleagues, however, as it is very easy to be branded as a ‘health nut’ if you start to blab on about your new healthy lifestyle or diet. There’s also no point in telling people that they are unhealthy or doing it all wrong, as they will simply feel defensive. Nobody likes to feel criticised.

 

Instead, there are some small, unobtrusive things that you can do to help encourage a healthier workplace.

 

For example, one thing that you can do is to encourage walking meetings. Meetings are dull and boring at the best of times, often cramped inside a lifeless meeting room. Instead, why not invite your colleague out for a walk. You can walk and talk at the same time, getting in some vital exercise, fresh air and hopefully even some sun. Being outside in the fresh air can also spur on creative thinking. This doesn’t’ mean that you need to discard all notion of sit-down meetings, but when you get the chance, a walk outside (or even through the hallways if you can’t get outside) can do wonders.

Categories: colleague, employee, fresh, fresh air, health, Meetings, nbsp, walk

Escape Modern Life: Take a Visit to Mother Nature!

Is it just me, or does modern life make you feel like you should be doing more? With all the stresses, electronic connectivity and seemingly relentless pace, you can end up speeding through life without taking the time you need to look after your wellbeing. However, environmental wellness can help you get back home and to the present moment. All you need is one thing; nature.

 

According to Jessica Rhodes, a certified wellness advisor for the 123 Feel Better Company, ‘Most of us believe that growing up means we must exchange the natural explorations of childhood for the pursuits of adulthood, such as working and setting up our own homes, as our parents did. However, exploring and appreciating the natural environment is a wonderful way to combat stress and anxiety and connect us to the world we live in. Time in nature actually helps us to handle the stress of modern life more effectively.’ As author and professor Dr. Maria Jaoudi puts it, ‘There is indeed irony in the fact that we have to learn all over again how to enjoy those things that children seem to have such a spontaneous relationship with: dirt, grass, dandelions, cats and dogs. So, it seems, that to heal the child within, we must return to the garden.’

 

So how can you connect back to nature, without eliminating everything on your busy schedule?

 

1. Go for a walk: Rhodes asserts, ‘One of the easiest and best ways to reconnect with nature is to go for walks in your neighbourhood. Simply walk to a local store, or just go for a walk with no destination our route in mind. You’ll find yourself noticing things you normally wouldn’t from the inside of a car. Pay attention to the sights, sounds and smells around you. Is it windy, warm, chilly, sunny or overcast? Do you hear birds, dogs, children, cars, lawnmowers or frogs? Tune in to your surroundings and allow yourself to experience what is happening in the moment.’

 

2. Have lunch outside: When going for a walk in your local park, spend some time there and have lunch. ‘Take a picnic and a friend, or just brown-bag it one day on your lunch break from work,’ Rhodes enthuses. ‘You can take a book and lounge under a tree, reading, or you can simply lie on the ground and stare up at the clouds. The activity you choose isn’t important. Just find something you already like to do, and do it outdoors.’

 

3. Take care of your world: ‘Another way of appreciating nature is having reverence for it,’ Rhodes points out. ‘Don’t litter. If you’re out on a walk and you see a Styrofoam cup or paper bag, pick it up and toss it away. In fact, why not carry a small plastic bag in your pocket when you’re out for a stroll, just in case? You’ll feel good knowing you’re helping to keep your neighbourhood clean, and you’ll probably end up setting an example for others in the area. There’s no need to be excessively vigilant about this, but every little bit helps.’

 

4. Bring nature to you: Rhodes advises, ‘Gardening, planting flowers and filling your home with plants is an easy way to commune with nature. Nature is made up of all living things, including us, so having plants and animals in your home will bring that outdoor feeling inside. Another way to bring nature home is to buy all-natural, eco-friendly organic foods and products. Add some raw fruits and vegetables to your diet, and focus on purchasing cosmetic, skincare and housecleaning products that are good for the environment as well as your health. This will help you feel that your home is in tune with nature and full of life.’

Categories: bring nature, gardening, Home, modern life, nature, nbsp, rhodes, walk, Walking

The Perks and Perils of Wearing High Heels: An Overview

Let’s face it ladies. The words “seven-inch stiletto” and “everyday wear” cause even the most daring fashionistas to cringe and curl their toes.We’ve all thought we could do it; that enthusiastic strut and twirl in a fabulous new pair of heels at the start of the day quickly devolves into the agonizing “how-could-I-have-done-this-to-myself” pilgrimage to the closest store for flats. Even a few hours clubbing in height-defying pumps is enough to compel some women to wave their little white flags of surrender as they wince and walk home barefoot. Yes, dramatic high heels can transform an attractive ensemble into a runway ready heart-stopper, but unless you intend on sitting, floating, or being carried around everywhere you go, donning these luxurious death stilts can be a very painful, unhealthy choice.

Christian Louboutin, the esteemed French footwear designer, is openly unapologetic about the subject. In an interview with Grazia, one of U.K’s premiere fashion magazines, he insists that “high heels are pleasure with pain…If you can’twalk in them, don’t wear them.” Let’s be honest. Anyone who can afford a pair of Louboutinswants to wear them no matter how much they hurt.  But for those that believe the temporary pain of wearing high heels is always worth the cost might want to reconsider that perspective.Let’s investigate the true damage of subscribing to the idea that it always “hurts to be beautiful.”

Not only does the design of a high-heeled shoe cause one’s body to tilt haphazardly forward, but this unnatural distribution of weight virtually deforms the foot and shortens the muscles in the calves and lower back. This unhealthy posture places an inordinate amount of pressure on nerves in the back and can cause a painful condition called sciatica, which triggers spasms of pain and numbness. Additionally, a woman who wears high heels for extended periods of time at least three times a week can experience a shortening of her Achilles’ tendon. This can lead to plantar fasciitis: an inflammation or deterioration of the connective tissues in the foot.

Therefore, to be absolutely clear, wearing high heels to the point where it becomes painful to walk can cause irreparable damage to your body. Celebrities such as Sarah Jessica Parker and Victoria Beckham, who often flaunt wasp-thin stilettos,have recently disclosed that they must undergo surgery to either restructure bones in their feet or remove unsightly bunions. Parker reveals, “I went to a foot doctor and he said, ‘Your foot does things it shouldn’t be able to do. That bone there…You’ve created that bone. It doesn’t belong there’.”

On a separate but related issue, wearing seven-inch platforms inevitably increases your risk of falling over or into things. A woman who brazenly attempts to wear high heels without knowing how to walk gracefully in them increasesher possibility of falling down a flight of stairs, twisting her ankles, falling into oncoming traffic, and other countless tragedies.

It boils down to this: high heels, like everything else we wish to indulge in, should be worn in moderation.  If you simply cannot give up your glorious pumps, recognize that a shoe of this design should not be worn for extended periods of time while walking.  Here are some tips for women who seek reasonable common ground between seven soaring inches and day-to-day flats:

-Find heels that properly fit your foot shape and distribute weight more evenly.Platforms, and shoes with less dramatic “dips” will place less weight on the front of the foot.

-Many shoes feature pointed fronts that squeeze toes together, leading to corns, hammertoes, blisters and more. There are wider, rounded box-toe alternatives sold by popular brands like Dansko, found here.

-Add cushion inserts like these for comfort. Furthermore, either find footwear with reliable treading or buy shoe traction adhesives.

Marilyn Monroe once stated, “Give a girl the right shoes, and she can conquer the world.”  Monroe’s keen observation packs a powerful proverbial punch: if it hurts too much to walk, you certainly won’t go very far.  So weigh the risks of your fashion choices ladies, as we’ve got exciting places to go!

*This article has been contributed to Yourwellness by Britany Hoxie

Categories: extended periods, foot, heels, high, high heels, perils, perks, walk, wear, wearing, wearing high

How to Lose 20 Pounds in 20 Weeks – Simply By Walking!

There are a whole host of reasons why walking is good for your wellbeing, but did you know that it can also help you lose weight? You could end up losing 20 pounds simply by putting on your walking shoes and knowing how to do it effectively for weight loss. The great thing about walking is that it’s not too strenuous and most people actually enjoy it – which not everyone can say for running or pumping iron at the gym! Plus, your wellness is safe when you walk your way to weight loss, as the activity is easy on your joints and one of the safest forms of exercise around.

 

If you’re aiming to lose 20 pounds, the key is to set appropriate goals and understand the fundamental principles of weight loss. First and foremost, you need a programme you can stick to on a long-term basis, which walking is perfect for. If you’re losing weight at roughly one pound a week, it will obviously take you at least 20 weeks to lose 20 pounds. Though it seems like a long time, this is a safe pace at which to lose weight and it’s also a great pace for helping you to keep the weight off long-term. To achieve this 20 pounds in 20 weeks, you need to burn an extra 250-500 calories per day by walking. Reducing your calorie intake through your diet can help to make up the numbers when you don’t hit this target through walking.

 

As a beginner to walking, you should aim to walk for at least 15-20 minutes on three days a week. The key to any exercise programme is to start small and build up slowly – even with something as simple and undemanding as walking. Once you’ve got the hang of walking for 20 minutes, three days a week, gradually increase your walking – both in frequency and duration. Your end goal should be to walk for 30-60 minutes per day for most days of the week. If you’re worried about fitting this amount of “me time” into your hectic schedule, try incorporating walking into your routine by walking to and from work, going for a walk on your lunch break, or taking the family for an early evening stroll.

 

As walking isn’t too strenuous, it doesn’t have the same pitfall of other activities in which you say “Oh, it’s too hard, I give up.” However, there is one foe to your walking regime: boredom. Most people don’t dislike walking, but they do have a problem with becoming bored during the walk. As well as working it into your regular routine – so that you don’t notice you’re going for “a walk” – there are things you can do to prevent walking boredom:

 

1. Try a change of scenery: Don’t go on the same walk every day – that’s the quickest way to get bored. If you’re incorporating walking into your commute or daily activities, try different routes where possible. When you’re going for longer walks, try different locations like parks, woodlands and beaches. You may have to drive a little further a field to reach different scenic routes, but this can turn your walk into a fun day out, especially if there’s a nice pub or café waiting for you at the end!

 

2. Walk indoors: This is certainly a top tip for the winter months, as the cold weather can make you think twice about going for a walk. Not only can walking indoors – be it round a shopping centre or on a treadmill – be a nice change of scenery from your outdoor adventures, it also gives you the option of doing other things at the same time; shopping and watching TV!

 

3. Mix up your entertainment: There’s something about going for a walk by yourself that enables you to gather your thoughts and take your mind to new places. However, there’s only so much inspiration you can get from the sound of the forests! Always have your IPod with you, just in case you get bored of your own thoughts, and make sure you have a selection of different tunes and audio books.

Categories: Change of Scenery, incorporating walking, Long term, Lose, Lose weight, nbsp, walk, Walking, weight, Weight Loss

Could You Become Fit and Fabulous Simply by Walking More?

The prospect of exercise can be so overwhelming to a beginner that you don’t even bother after that first awful gym session. However, walking can be a great way to get started, as you can begin small and build up to more exertive things. Getting started on your walking programme is by far the hardest part, but if you want to get the best results for your wellness, there are other things you need to consider:

 

1. Posture. It’s vital to have a good posture when walking, so keep checking that your head is lifted and your shoulders are relaxed.

 

2. Get a good rhythm going. When you’re walking, you should always try to swing your arms in a natural way, and breathe deeply. You might see being out of breath as a good indication that you’re improving your fitness levels, but this actually means you’re pushing yourself beyond what your body is ready for. You should be able to maintain a conversation while walking, so if it’s taking your breath away, slow down that pace and steer clear of any hills.

 

3. Build up gradually. While it’s important not to push yourself past your body’s limits, you do need to build up your walks if you wish to continue benefiting from the exercise. Keep it basic until you reach a point where you can walk a few kilometres. After this point, you should start trying to vary the intensity of the exercise and increase the length of your walks.

 

4. Take to the hills: Again, this may be something you need to build up to, but incorporating hills into your walk is essential for increasing your fitness and burning off those extra calories. Plus, it’s great for toning your legs and bum. That climb may not seem to appealing at the beginning, but just focus on how easy it will be to come back down!

 

5. Look after those muscles: Stretching may feel like the extra bit to do if you have time, or something reserved for “proper athletes” but even walking can take its toll on your muscles, and you need to take care of them. Plus, a few minutes of relaxing stretches isn’t a chore; it’s your way of rounding off your walk with a reward. While stretching, congratulate yourself on a job well done, and for doing enough work to merit stretches in the first place! If you don’t, you could end up with sore muscles, which might put you off walking again, so it’s best to maintain those beautiful new muscles you’re developing.

 

6. Take a leaf out of Julie Andrews’ notebook: The prospect of walking up hills may be a dampener to your sense of wellbeing, but, as the song goes, the hills (and you) come alive with the sound of music. Taking your mp3 player along for the walk helps to energise you, regulate your pace and distract you from the fact that you’re exercising (which is always an excellent way to trick your body into doing more!) However, while it can be tempting to crank up the volume and really get those juices pumping, this may be dangerous as you’ll be less able to hear what’s going on around you, so keep the volume down and watch out for traffic that you may not hear.

 

7. Write all about it: Even if you’ve been walking for a while, you might not feel like you’ve come very far at all. Keeping a record of your walking times and distances can help you to see how much your fitness has improved, which will motivate you to carry on in your efforts. You might even like to set targets in your journal, and reward yourself when you reach those goals.

Categories: build, Gradual Build Up, hills, Journal, music, nbsp, walk, Walking

How to Walk Your Way to Better Health, Fitness and Weight

Whether you want to lose weight, become more active or just be a bit healthier, there’s a free and easy way to do it; walking. Walking is underrated as a form of exercise, as you can do it no matter your age, fitness level, or time or money availability. Plus, when you walk on a regular basis you reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers. The key is to stay motivated, and we’ve got four top tips to help you do exactly that.

 

1. Make it a habit: As with anything in life, the easiest way to do something is if it’s a habit. How often do you get in from work and slump in front of the TV without even thinking about it? You probably complete your entire morning routine on autopilot, as you haven’t really even woken up yet! In the same way, you should think of ways to include walking into your daily routine. This may mean walking part of your commute to the office, walking to the shops, using the stairs instead of the lift, leaving the car at home for short journeys or parking further away from your destination. You can also get your loved ones in on the action by encouraging your kids to walk to school and going with them, going for a family stroll after dinner, or catching up with a friend over a walk instead of going for a coffee.

 

2. Mix it up: Adding variety to your walks can help to keep things interesting, which is really the only way to improve your fitness levels on a long-term basis. Although everyone loves a good country walk, you don’t have to travel over fields and valleys to find a walk that sparks your interest. Towns and cities offer very rewarding walks, be they through parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves. Walk England can give you ideas for inspiring walks, while wheelchair users and parents with buggies might benefit from a look at the Walks with wheelchairs website. This means anyone can find a route to suit, so there’s no excuse for not giving it a go!

 

3. Join a walking group: Although you may be serious about taking care of your wellbeing, life can get in the way if you try it on your own. You can struggle to stay motivated, or even get started if you don’t know how, so it’s advisable to get a little help. Walking in a group is a great way to get started and make new friends, as well as motivate yourself to go the extra mile – sometimes literally! You can search for organised walks near you, using resources like the Walking for Health’s Walk Finder, which are aimed at people who want to become more active, but at present do little or no exercise. If you’re inactive or your wellness is affected by certain conditions, The Ramblers’ Get Walking Keep Walking website organises city walks for people like you, so there’s something for everyone.

 

4. Set yourself a goal: If you have a bit of a competitive streak in you, set yourself walking challenges to give you a reason to stick with it. Try to walk 1,000 steps in around 10 minutes, or walk 10,000 steps on five days a week. Pedometers are a fun way to keep track of your walking, as these can help you to work out your average daily steps and then start adding those extra steps. You’ll be fighting fit in no time.

Categories: Goals, Habit, nbsp, stay motivated, walk, Walking, Walking Group, walks

Could New Anti-Aging Treatment Help to Restore Youth?

A fantastic new advancement in the field of anti-aging could possibly blow about everything else out of the water. Hybrid Energy skin technology is a wellness-related treatment that works on the principal of fractional radio technology. It claims to fill and plump the skin and remove fine lines, wrinkles and acne scars, all in a non-invasive way. But is this really the new wonder treatment that it appears to be?

 

The cutting edge technology has only been available for a few months so far, but the demand for the service is already very high indeed. The technology has been around for a while and the new machine uses a combination of techniques to add new volume to previously tired skin. It plumps and refills skin, making for a fuller and smoother complexion with no indentations or scars. It is also not damaging for the well-being of the skin the way more invasive treatments such as Botox or surgical treatments such as face-lifts are.

 

In contrast to more serious surgical treatments, this is a walk in/ walk out type of procedure that can easily be carried out in a short space of time in a day treatment facility. The procedure is painless and usually lasts for around 45 minutes, after which you can walk out confidently feeling radiant and youthful. No foreign substances are introduced into the body and instead the technology works with the body’s own natural defence mechanisms to produce a natural effect.

 

Not only will you be able to walk out looking better than you did before your treatment, but the treatment continues to work for a period of weeks, so that up to three weeks later you may still notice a significant difference in the way you look.

Categories: anti aging, radio, skin, surgical treatments, technology, treatment, Treatments, walk, youth

Ask the Experts: How to Be Happier at Work

The Young Entrepreneur Council (YEC) is an invite-only organization comprised of the world’s most promising young entrepreneurs. Needless to say, members may therefore know a thing or two about corporate wellness, so here are their responses to the question; ‘What’s your most helpful tip for being happier at work?’

According to Tom Cannon, BungoBox, ‘Unhappy people will rub off on you. So if you can avoid the “Negative Nellies” and office gossip, do so. Remember: Your attitude is your choice. Focus on the co-workers who are ambitious, smart and like-minded. Collaborate with them instead.’ Eric Corl, Fundable LLC, added, ‘The quickest way to kill productivity and workplace morale is to hire the wrong people. Take the time to find people who are positive, productive and fit well into your company culture. It will pay enormous dividends in terms of company morale, employee retention and productivity.’

Anson Sowby, Rocket XL advised that breaking bread with co-workers is great for company morale. ‘Take time to eat together. It doesn’t have to be dinner; it can be a cupcake in the kitchen,’ Sowby said. ‘Conversations over food bring guards down, allowing you to get to know your fellow mates on a personal level and create better collaboration, friendships and meaningful interactions.’

For Kim Kaupe, ‘ZinePak, workspace wellness is the way to go for being happier at work. ‘If someone told you spending $2 would make you happier, would you do it?’ Kim asked. ‘Of course you would! So buy a candle, a fresh flower or a pen holder that makes you smile. Working around colours, objects or decorations that make you feel motivated, happy and content will make your workspace feel more like an extension of you and less like a much-despised, generic corporate desk.’

For those times when your desk won’t provide you with the boost you need, Anderson Schoenrock, ScanDigital, advised, ‘When I reach a point where I’m not focusing well at my desk, I like to take a lap around the office and see what others are working on. Often, you can learn a lot by just observing (and avoid interrupting employees), and the walk is rejuvenating and energizing.’ Emerson Spartz, Spartz, added, ‘Sitting at a desk for hours at a time without moving can be toxic to your psychological wellbeing. A multitude of studies have confirmed that taking a brisk, 10-minute walk is one of the best ways to elevate your mood and improve your productivity. Take a walk outside while you make a call.’

 

Ask the Experts: How to Be Happier at Work

Categories: desk decoration, happier, walk

Walk Your Way to Better Health

There’s a form of exercise that doesn’t cost a penny or require any fancy equipment, can easily fit into your everyday life and that almost anyone can manage. It’s called walking, and we’ve been doing it for three million years now.

And since May is National Walking Month, now’s the perfect time to start aiming to walk a little bit more every day.

A health ticking time bomb

Inactivity is the world’s fourth biggest killer, which is worrying as Britain has become a nation of couch potatoes. The average British adult walks just nine minutes in a day. That’s probably how long it would take to walk from the couch to the fridge a few times and to get from the car to the house. It’s no wonder we’re the fattest nation in Europe.

This means bad news for our health, as not getting enough exercise is connected with everything from diabetes and obesity to cardiovascular disease and cancer.

Benefits of walking

While taking the leap from the couch to the running track may be too extreme for some, almost everyone can enjoy the health benefits of walking whatever their fitness level. If back or joint pain is putting you off doing any exercise, walking could actually ease your symptoms while strengthening your bones to prevent osteoporosis and back pain.

Psychologically, walking’s great for clearing your head and working through issues, and will also help you get a better night’s sleep if you find it hard to nod off. It also makes us feel good. Walking, like all types of exercise, floods our bodies with endorphins which are an instant pick-me-up.

It will keep you out of your GP’s waiting room too. Walking has been shown to reduce your risk of diabetes, stroke and dementia. If you’re trying to keep your weight down, walking’s a great way to burn calories and get some aerobic exercise. Why not key your details into the British Heart Foundation’s calorie counter to estimate how many calories you could burn to motivate yourself?

Easy ways to walk more

Chief medical officers recommend that we get 150 minutes of moderate exercise a week through activities like walking. Make a few of these lifestyle changes and you’ll easily manage that.

• Walk to work

If you can walk to and from work, do it. As summer finally arrives, there’s nothing better than a stroll in the sunshine to soak up some vitamin D and unwind after a stressful day.

If you live too far away to walk, you could at least take public transport most of the way and get off a few stops early to incorporate some walking into your commute.

• Lunchtime walking

Ditch your lunches at your desk and take a stroll during lunchtime. Meet a friend for lunch in a café or sit in the park if the sun’s out. You’ll actually feel like your brain’s had a rest and you’ll come back to your work with newfound gusto.

• Ease up on emails

Got something to say to a colleague? Don’t send them an email or instant message. Actually get up, pop over to their desk and have a chat with them. It may be a radical move for some, but all those steps really add up.

• Get a pedometer

Just being aware of how many steps you take in a day by using a pedometer has been proven to motivate people to walk more. Why not set yourself a challenge and reward yourself if you manage certain number of steps in a month? You’ll soon be spotting lots of opportunities to clock up those steps, like taking the stairs instead of the lift and volunteering for tea rounds.

• Rethink your weekends

Go for a longer weekend walk instead of sitting at home. Britain is blessed with stunning coastlines, rolling hills with rewarding views and swathes of lush, green countryside. So why not shake up your weekend routine and head outdoors for some healthy fresh air and a walk with your nearest and dearest?

British walking group Ramblers is trying to encourage us all to walk more and take pleasure in walking. You can follow their maps or join one of their walking groups nearby you if you need a bit of support and encouragement.

• Get a dog

While we would never suggest that you get a dog unless you are 100% committed to taking care of it long-term, people with dogs tend to be fitter because they’re forced into taking it for short walks twice a day, even when it’s dreary outside.

• Up the ante

If you’d like to push yourself a bit or try something new, try picking up the pace, swinging your arms  and go power walking or even racewalking, which is actually considered an Olympic sport. If you’re starting out on a treadmill, why not increase the incline to make your legs work a bit harder?

Do you walk to stay fit? How do you fit it into your lifestyle?

Categories: Benefits, Better Health, Easy Ways, exercise, lifestyle, staying fit, Steps, Tips, walk, Walking, work