How walking can kickstart your fitness journey

A gentle, free and easily accessible form of exercise, walking is a fantastic gateway to a new fitness regime because it has tremendous benefits for both physical and mental health

On the physical side, taking regular walks helps to improve cardiovascular fitness, strengthens your muscles and bones and can play a significant role in maintaining a healthy weight. It can also guard against developing conditions like heart disease or type 2 diabetes, while helping to ensure that you get better quality sleep.

At the same time, regular walking supports mental health by improving your mood, and even alleviating symptoms of anxiety and depression. Apart from the mental boost of getting outside (and, if possible, into nature), the physical exertion of walking releases endorphins which naturally improve your mood and help to reduce your levels of cortisol – the hormone which can make you feel stressed.

For people who take part in parkwalk, there is also a social aspect to the exercise, as you become part of a supportive community of people on a similar fitness journey – and these social interactions can also be highly beneficial to mental health.

parkwalk isn’t just a weekly event – it’s a community. The aim of parkrun – and, by extension, parkwalk – has always been to foster a welcoming environment where people can come together to support and motivate each other, sharing their fitness journey with a group of likeminded people. Many people feel that being part of such a community makes them more committed to their exercise routine, as well as turning a walk or a run into a fun social activity.

At the same time, parkwalk offers the flexibility of walking at any speed you wish, whether that be walking solo, with friends, or even with your pets or a baby buggy! The idea is for you to exercise the way that makes you feel happiest and most comfortable, in an environment that is geared towards supporting your fitness aims.

To that end, there are a number of organisational benefits that come with taking part in parkwalk or parkrun, such as each event including a tail walker to ensure that no one finishes last and to provide encouragement. You also have access to your completed run time should you so wish, providing a little added sense of achievement, or a record you can keep track of if your goal is to increase your pace each week.

The key to any successful fitness journey is staying motivated: laying the foundations for a sustainable routine that will ensure you always have the drive to keep going. There are a few things you can do to make sure you get off on the right foot.

• Set realistic goals. It’s always a good idea to set achievable targets, so that you don’t get discouraged before you’ve even started. If you haven’t been active for a while, you might want to start with a 10-minute daily walk, and gradually increase your walking time as your fitness improves.
• Track your progress. Keeping a note of your walks and how long you’re walking for can provide a sense of accomplishment. Even if you’re walking the same amount each time, the very fact that you’ve completed another walk is progress!
• Walk with friends. Walking with someone else makes exercise more fun and keeps you committed – and this is what many people find so good about parkwalk.
• Mix it up. Try to vary your routes from day to day to keep things interesting, or if time and circumstances allow you might like to take a trip to an area of natural beauty for your walk.

An important part of your walking fitness journey is keeping your feet in good condition – so that walking remains a comfortable, enjoyable activity, without any injuries cropping up that hinder your progress.

• Choose the right shoes. Make sure you’re walking in shoes that fit well, support your feet and are comfortable. Ill-fitting shoes can rub against your feet causing blisters, while shoes made of non-breathable material can lead to sweaty feet that can cause blisters.
• Wear moisture-wicking socks. These types of socks will draw moisture away from sweaty feet, reducing the likelihood of friction and rubbing that could result in blisters.
• Practice good foot hygiene. Keeping your feet clean and dry can help prevent infections, while clipping your toenails regularly will avoid discomfort that could be caused if they get too long.
• Check your feet. Try and have a proper look at your feet on a regular basis, keeping an eye out for developing blisters or anything else that might require treatment. If you feel a hotspot or develop a blister, remember Compeed blister plasters offer deep cushioning and instant pain relief.

Making healthy choices generally is a good way to ensure that you have the energy and strength to maintain your walking routine. There are a few basic things you can do to ensure you’re looking after yourself.

• Eat well. Try to have a balanced diet made up of a variety of nutrients, so that your body is functioning at its best and you have all the fuel you need for your fitness journey.
• Stay hydrated. Walking can be thirsty work, and you need to ensure that you’re drinking enough water at all times to avoid dehydration and maintain peak performance.
• Get enough sleep. Try to ensure you get between 7-9 hours of uninterrupted sleep per night, so that you’re well-rested and recovering properly after your walks.

With all of the above in mind, all that’s left is to open your front door and step outside, where a world of walking awaits you. Whether you’re simply walking around your local neighbourhood, taking part in parkrun or even just walking to the shops, every step you take is a decision you have made to improve your health – and that’s truly something to be proud of.