Ready, steady… walk!

The best way to get healthier is to make exercise part of your life. Join in by following our walking plan, then you’ll tone up and slim down – without it feeling like hard work… By Anne Montague

Hardly a week goes by without more shock statistics on the state of the nation's health and fitness. We all know we should be doing more exercise and most of us want to... but somehow life has a habit of sabotaging our best intentions. Let's face it, there's always a reason not to start - too tired, too busy, too overloaded with work.

But we'd like to show people that getting fit doesn't have to be all hard work and no fun. Walking guru Joanna Hall has designed a plan to get everyone moving and happiness coach Alexandra Watson will be on hand to provide motivational tips. So we're inviting all of you - and your partners, friends and children - to join us and get moving.

 

Why walking is so good for you

Daily brisk walking can...

...halve your risk of stroke and heart disease. People who are fit and active have around half the risk of cardiovascular disease of unfit, inactive people.

...cut your risk of breast cancer by up to 40%.

...help control your weight permanently. The US National Register of those who have managed to maintain their weight loss in the long term shows that regular daily exercise is a key component in helping people control their weight. ...reduce your risk of type 2 diabetes - regular exercise lowers your risk of developing the condition by up to 64%.

...help control your blood pressure and improve cholesterol levels.

...help keep your bones and muscles strong and your joints flexible.

...aid restful sleep.

...halve your risk of developing colon cancer.

...boost your self-esteem, improve your mood and help protect against depression and anxiety.

...get your whole family fitter - only half of 11-16-year-olds walk for 10 minutes a day.

 

How fit are you?

Bevan Viljoen, head of personal fitness training at gym chain LA Fitness, suggests these checks to assess your fitness.

 

Measure your body fat

Measure your waist - 31.5in or over for women, 37in or over for men or 35in or over for Asian men is too large, suggesting you may have too much fat around your vital organs.

 

Test cardiovascular fitness

Walk briskly up and down the stairs for three minutes. Remain standing and immediately take your pulse, counting the beats for one minute. If you are aged 35-45, your heart rate should be 129.5-122.5 beats per minute; aged 46-55, 121.8-115.5 beats; and aged 56-65, 114.8-108.5 beats. A lower measurement means you have good aerobic fitness, a higher one suggests you need to improve.

 

Check your balance

Stand on one leg for 15 seconds. Swap and do the same. You may be more unstable on one leg, but you should be able to stand without putting your other foot down.

 

Getting started

● Check your clothes - a few thin layers are better than one thick one.
● Choose comfortable shoes. Don't buy by size but by how they feel. They should be roomy enough for you to wiggle your toes but not so loose that your feet slide around.
● Do a posture check. Position your feet properly - if you draw a line down the middle of your knee cap it should extend out over your second toe - and ensure your weight is evenly distributed. Stand straight, with your eyes forward and your chin up. Let your shoulders fall down and slightly back, and pull in your stomach.
● Warm up with shoulder rolls, side bends and full body stretches. Add a few squats and knee lifts, and march on the spot. After exercise, repeat your warm-up in reverse, decreasing the size of your movements.
● Get your technique right - your heel should hit the ground first and you then roll through the step from heel to toe and push off with your toe.
● If you're new to exercise, consult your doctor first.

Now you're ready to get started, click here for weeks 1 to 8 of the walking plan!

And click here for weeks 9 to 16

Click here for weeks 17 to 24

 

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