Walk your way to better health

Walking strengthens your heart

Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of bad cholesterol while increasing levels of good cholesterol. A brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes.

Walking lowers disease risk

A regular walking habit slashes the risk of type 2 diabetes by around 60 percent, and you’re 20 percent less likely to develop cancer of the colon, breast or womb with an active hobby such as walking.

Walking helps you lose weight

You’ll burn around 75 calories simply by walking for 30 minutes. Work your speed to a light jog and you can burn 150 calories. Make walking a part of your daily routine and you’ll start to shed weight.

Walking prevents dementia

Dementia affects one in 14 people over 65 and one in six over 80. Older people who walk ten kilometres or more per week are more likely to avoid brain shrinkage and preserve memory as the years pass.

Walking tones up legs, bums and tums

Give definition to calves, quads and hamstrings while lifting your glutes (bum muscles) with a good, regular walk. Add hill walking into the mix and it’s even more effective. Pay attention to your posture and you’ll also tone your abs and waist.

Walking boosts vitamin D

We all need to get outside more. Many office workers are vitamin D deficient, affecting important things like bone health and our immune systems. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix.

Walking gives you energy

You’ll get more done with more energy, and a brisk walk is one of the best natural energisers around. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive. Try walking on your lunch break to achieve more in the afternoon.

Walking makes you happy

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.

Getting started

Start slowly and try to build up your speed and distance gradually.

Wear shoes or trainers that are comfortable and provide adequate support. Choose comfortable clothing with thin layers, which you can add or remove depending on conditions. If you’re walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.

For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a hat in a small backpack. You may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes.

Note that there are several injuries or conditions related to walking, jogging and running. Consult with us first if you suffer from any pains or medical conditions. We can help you get moving right, so you can continue moving freely, well into your years.

Quick tip

Use the stairs instead of the elevator or escalator. Try to build up to taking two steps at a time.


Sickness comes on horseback but departs on foot.

~ Dutch Proverb

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