In praise of walking

Weekend feature:

Many will have read the reports in the press this week about the benefits of walking. It's said to be better for losing weight than going to the gym (and with no hefty fees either) and playing most competitive sports, swimming or running and indeed, any other form of exercise.

All this has been found by researchers at the London School of Economics. It appears that it is more natural behaviour, like walking, that taps into biological mechanisms that reduce the risk of obesity.

Previous research has shown that walking can reduce the risk of heart disease, high blood pressure, high cholesterol and diabetes more effectively than running.

Scientists in California have also found that brisk walking reduces the risk of heart disease more effectively than running. In a study over six years, they and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%.

And there's even more good news: 30 minutes of brisk walking over five days could help you sleep easy and feel more alert during the day.

Fortunately, Audlem is one of the best places to enjoy walking, largely because of the canal towpath. Not only does it pass through glorious countryside – said to be one of the finest walks in lowland England – but there are even mile posts so you can measure your speed if you wish if you don't own the sophisticated gadgetry that many keep-fit enthusiasts now use.

ARS, the Audlem Ramblers Society also organises walks of varying length and difficulty throughout the year, ranging from easy Short-ARS walks averaging around five miles in length to Long-ARS expeditions that can range from eight miles and upwards and sometimes with major ascents.

And in those months with five Saturdays, ARS now runs Mid-ARS walks, normally of about 6 – 8 miles.

Getting started

The recommended amount of exercise for adults is 150 minutes of moderate physical activity per week. That breaks down to 30 minutes of exercise over five days a week.

Even though 30 minutes is the ideal, an expert suggests starting with three shorter 10-minute walks each and slowly building up to the 30-minute walk once you feel comfortable.

There are lots of reasons why walking is so accessible:

• walking is free – you don't need expensive gym membership or special shoes to take part
• you can wear everyday clothes so you won't feel you stand out on the street
• walking is gentle, so you're unlikely to get injured
• it's fun to get together with friends and go for a walk
• it's a healthy way of getting where you need to be
• you can do it almost anywhere at any time
• you can start off slowly and build up gradually as you get more confident.

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