Walking

Regular walking can give you more energy, help relieve stress, help manage weight and it reduces your risk of high blood pressure, heart disease and stroke. Walking is the most popular form of activity; it’s free, suitable for people of all ages and fitness levels and it can be done almost anywhere. The risk of injury is low because it doesn’t put pressure on your joints.

To get these health benefits

Most people in Ireland don’t get enough physical activity to keep heart healthy. All adults and older people need to be active for at least 30 minutes at a moderate intensity on five days a week. Walking at a moderate intensity is similar to a brisk walk; you will breathe a little faster, feel warmer and have a slightly faster heart beat. However any activity is better than none


At least 30 minutes

You can build up to 30 minutes of activity over two to three shorter sessions or do the 30 minutes, or more, all in one single session, for example 2 x 15 minutes walking to and from work or a 30 minute walk in the park in the evening. Each brisk walking session must take at least 10 minutes to get the health benefits. Once you can achieve at least 30 minutes brisk walking five days a week, you get even fitter and gain even greater health benefits by gradually building towards 60 minutes.


Gearing up

Buy walking shoes which have good cushioning on the heel, have a good outersole and are the right fit. Choose well ventilated shoes and socks to avoid sweating. Dress for the weather Always wear loose fitting clothing as it allows you to move more freely. In winter add light layers rather than thick chunky clothes and wear reflective vests in the dusk and dark. In summer wear a protective hat and sunscreen.


Know your limits

If you have not been active for some time or you have a health problem consult your doctor before you start. Start at a level suitable for your age and fitness level. If you are just starting out, walk briskly for 10 minutes two to three times a week. Gradually build up to at least 30 minutes, five days a week or to a total of 150 minutes in the week.

Healthy Eating

Always eat something light before taking a walk, however avoid eating a heavy meal before exercise. Drink water before, during and after walking to prevent dehydration. Read more about Healthy eating in our Healthy Recipies section.


Make walking a habit

Try to include walking into your lifestyle at work, at home and at leisure. Walk rather than send an email, walk during your lunchbreak for 10-15 minutes, walk to meetings or take the stairs instead of the lift. Walk the children to school or take your dog for a walk. Think before you use public transport or before you take the car, as maybe you could walk the distance instead. Park the car further from the entrance to your destination or get off the bus stop a few stops earlier. Be prepared and bring your walking shoes to work.

Losing weight

A healthy diet along with 60-75 minutes of walking per day at
a moderate pace will help you lose weight.

Getting fitter

To get even fitter, build up to 60 minutes of brisk walking five days a
week or to a total of 300 minutes.

 

Keep a record of how much you walk

Use the Irish Heart Foundation’s Walk or Step Challenge Card to record how active you are. Set personal goals and watch your activity levels increase each week. We also have a Slí Time or Distance Challenge. Challenge cards can be ordered online. 

You can read more about the Slí challenge here.