Benefits of Walking

Why walk?

• The benefits of regular physical activity include reducing the risk of:
  • Type 2 diabetes by up to 50%.
  • Early death by 30%.
  • Falls among older adults by up to 30%.
  • Depression by up to 30%.
  • Dementia by up to 30%.
  • Coronary heart disease and stroke by up to 35%.
• Walking can help to manage existing long-term health conditions.
• No special equipment is needed.
• It’s safe even for people who are currently inactive and/or have a long-term health condition.
• It’s an easy activity to start doing, build up gradually and continue long-term.
• It can be done almost anywhere and at any time.
• It’s a great way of exploring new places and enjoying the outdoors.

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Why walk in a group?

Local research at the University of East Anglia (UEA) found that walking in a group:

• Is a safe way of getting some physical activity.
• Is better than walking alone or using a pedometer.
• Can help people walk further and faster than walking alone (which helps you get fitter).
• Gives social support.

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How much physical activity should we be doing?

Adults should try to be active daily and should do:

• At least 150 minutes of moderate aerobic or 75 minutes of vigorous aerobic activity every week.
• Or a combination of both moderate and vigorous activity.

   and

• Strength exercises on 2 or more days a week that work all the major muscles.

Any activity is better than none. And more is better still!

It’s also recommended to spend less time being sedentary (sitting).

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Correct intensity for health benefits

• For walking to benefit your health, it should be carried out at a moderate or vigorous intensity.
• Moderate intensity physical activities will cause people to get warmer and breathe harder and their hearts to beat faster, but they should still be able to carry on a conversation.
• Vigorous intensity physical activities will cause people to get warmer and breathe much harder and their hearts to beat rapidly, making it more difficult to carry on a conversation.

The intensity recommended should be relative to the person’s current level of fitness. A slow walk to the shops may be a moderate intensity for one person, but low intensity for another.