Walking is one of the most accessible forms of movement out there – so it’s hardly surprising so many of us love going for a daily stroll. 

It’s a hobby many of us picked up during lockdown, but four years on and with new walking trends popping up on TikTok all the time, it’s clear that our dedication to walking isn’t going anywhere any time soon.

And endless studies seem to suggest that walking is incredibly good for us. Research has found that just 10 minutes of walking can knock a whopping 16 years off our biological age by mid-life (meaning that we’re physically younger and fitter). A 2022 study found that daily walks of at least 8,000 steps a day (regardless of walking pace) could reduce the risk of premature death. And we know that a daily walk can be massively beneficial to mental health.

But walking is low intensity and often something we tag onto our day – walking to and from the station or supermarket, for example. So it begs the question: is a daily stroll really enough to see us through to our weekly exercise goals? And are there any particular techniques you can try to boost the benefits?

We asked Kerry Dixon, personal trainer and founder of The Athlete Method, and Dr Sarah Davies from Panacea Health for their expert insights into this easy and accessible form of exercise.

Dixon believes that walking is seriously underrated. While it isn’t as high intensity as other forms of cardio such as running, “it is effective in its own right, and no matter how fit you are, it is extremely beneficial”. Walking is particularly good for people who suffer from “knee, ankle or back problems”, says Dixon, as it can “reduce pain and improve your circulation and posture”.

There are a whole load of benefits you can get from walking. According to Dr Davies, “it can help you improve your breathing, lower your heart rate, feel happier, become more connected to your environment, and experience less pain if you struggle with pain-related health issues.”

And it’s not just about fitness: research published in the Journal of Alzheimer’s Disease found that brisk walking five times a week helps combat brain aging and memory loss by encouraging blood flow. 

According to the NHS, adults should be doing at least 150 minutes of moderate-intensity activity a week. Walking counts towards this weekly exercise goal, and can help you build stamina and improve cardiovascular health – but you have to make sure you’re going at a “brisk” pace. “During the exercise, you should feel your heart racing a bit, your breathing should be more laboured, and you should break out into somewhat of a sweat,” says Dr Davies.

Dixon recommends a daily walk of at least 30 minutes. “This is the best way to increase cardiovascular fitness, help to strengthen your bones, and boost muscle endurance and power,” she says. However, Tashi Skervin, a runner, trainer, and founder of fitness bootcamp TSC Method, says that everyone is different. “Someone with quite a sedentary lifestyle will require more movement, whereas someone whose job involves them moving all day won’t need as much to ensure they reach the minimum amount required,” she says. 

According to Dixon, “practising good posture is important while walking to ensure the exercise is comfortable and efficient. That means you should keep your head up, lengthen your back, drop your neck and shoulders, and try to engage your core. You also need to make sure you “swing your arms with each step to create momentum.”     

Dr Davies recommends “finding your baseline duration each session”. Your baseline is basically “whatever you can manage without causing problems”, such as losing your form or injuring yourself. She suggests aiming to build from your baseline by at most 8-10% each week, to ensure you keep your “heart, lungs, muscles and other body systems” challenged. 

It can also help to vary the intensity of the exercise. “Some of your walks could be long and slow, and others can be short and brisk, and this will help to work different energy systems and improve your cardiovascular health.” says Skervin. 

Want to put these tips to the test? Bring your friends and join us for a scenic half-marathon hike at the Strong Women Trek in Surrey Hills on Saturday 20 July. It’s the perfect way to tick off a mini-milestone in 2024 while enjoying a day of walking, fresh air and fun. Book your place here.

Images: Getty