January is the month when, propelled by guilt, we sign up to expensive gyms we then feel even guiltier about not using.

But there is an easier, cheaper and more pleasant way to stay fit. Walking. 

Why not start on Boxing Day with a brisk hike to work off all that turkey and alcohol? Regular walking reduces the risk of diabetes, heart disease, cancer, arthritis and osteoporosis. It’s great for controlling weight and keeping the heart and lungs healthy. Walking lowers blood pressure, improves circulation, boosts energy levels and may even help combat depression. Here is how to get the most out of a walk.

Getting started

Don’t be too ambitious, says Des de Moor of the Ramblers (ramblers.org.uk). You’re better off thinking in terms of time than distance.

It takes half an hour to cover 1½ miles easily within our capabilities, or try to fit in a couple of brisk ten-minute walks a day, then build from there.

For beginners, do the talk test, says fitness coach Rachel Armstrong. If you can only gasp one-word replies to a conversation while walking, you’re working too hard.
The website walkingandhiking.co.uk is great for tips for beginners and experienced hikers.

Getting the habit

If you haven’t exercised for a while, aim for ten to 15 minutes five or six times a week to start.
Regardless of your ability, mix it up a bit. Routine is the enemy in terms of physical improvement and keeping interested.

Instead of meeting friends for ­coffee, go for a walk together. Get off the bus a couple of stops early, walk to the station or start a lunchtime walking group at work. Walk every day so it becomes part of your life.

City walking

You don’t have to head for the hills. Walk within your neighbourhood and pedestrian roadside path—these can be found in most ­cities.

The advantage is that if you are walking with someone who knows where they’re going, determination becomes of essence.

For fitness

If you are trying to get fit and burn energy, walk briskly for 15 to 20 ­minutes one day; walk briskly up a hill and repeat a couple of times on the next; and on the third day go for a long walk at a steady pace.

Walk as if you are late for an important appointment.
If you want to use weights, weighted vests are a better bet than dumbbells or ankle weights.

Try speed walking or ­ Nordic walking, which uses poles to work the upper body. It’s safer and encourages better posture ­ (nordicwalking.co.uk).

Posture

This is all-important—Head up, shoulders down and back, swing your arms to rotate the waist.
If you look down, your shoulders come forward, which puts strain on your back.

As meditation

Mindfulness is the new ­buzzword for stress relief, but you don’t have to sit still to meditate.
Feel the movement of your walk; be aware each time your foot hits the ground.

Take in the scenery, feel the weather, whether sunny, windy or wet. If your mind starts to wander, bring it back, becoming aware of your breath.

Useful websites  

personalbestfitness.org.uk — Rachel Armstrong’s website.
getwalking.org.uk — the Ramblers’ 12-week training programme.

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