Want to get in shape without wearing out your wallet? Get on your feet!
Want to get fit? It's easy to think you have to shell out a lot of cash for new trainers and gym membership to feel healthier and more toned, but there is an alternative – walking. This is an excellent exercise that you can do anywhere without any special equipment and, best of all, it’s free!
Health experts say that doing 30 minutes of exercise at moderate intensity five days a week is enough to stave off serious illnesses including heart disease, stroke and diabetes – and walking at a fairly brisk pace is the perfect way to improve cardiovascular fitness and toning. An extra health benefit is that it helps to prevent bone thinning that can lead to osteoporosis in later life.
What’s more, you don’t even need to do your 30 minutes in one go – walking for ten minutes three times a day is fine. Short walks can be built into the busiest of daily routines without too much upheaval. Try getting off the bus a few stops earlier or leaving the car at home and saving on petrol by walking to the shops. At work, go for a rejuvenating walk in your lunch hour instead of sitting at your desk, and take the stairs instead of the lift. Small changes like this are easier to stick to – something that can’t always be said about the gym.
Aim to take 10,000 steps a day – invest in a pedometer to count them – and you could burn as many as 400 calories. Although this target may sound daunting, it’s easier than you think – most of us take around 5,000 steps a day simply going about our daily lives.
If motivation is a problem, why not join a local walking group and you could make some new friends, too.
With the longer days now here and summer on its way, there’s no nicer way to get a bit of exercise than getting out into the fresh air. What are you waiting for?
*Always check with your GP before starting a new fitness regime.