Walking for fitness and fun

Walking must be the best activity to take up when you want to burn extra calories. That’s not because it burns so many – there are a whole host of activities which will use up your energy more quickly. It’s because it can be fitted into your daily routine at many opportunities.

No special equipment is needed to get started, you don’t have to go to a particular place to do it and you can enjoy it with friends and family, with work colleagues or just in your own company.

How many calories are burned during this activity?

The amount of energy burned over and above your normal activity levels will depend on how fast you walk, whether or not the terrain is level or hilly, how long you walk for and on your own body weight.

For example, a 12 stone adult walking for 30 minutes will burn off around:

• 64 calories if strolling slowly on level ground
• 96 calories if walking at normal pace on level ground
• 192 calories if walking at normal pace uphill
• 130 calories if walking briskly on level ground

The same person would have burned around 30 calories by sitting watching the telly for half an hour.

If you find it difficult to set aside a 30 minute slot a few times each week don’t give up on walking more. Make a conscious effort to seek out opportunities to walk. On the journey to and from work park your car or get off the bus or train a little further away than normal and walk the rest. During a lunch break walk to the shop and back – you don’t even have to go in. Or walk to the Post Office or just around the block. It helps to get some air and relieve some of the morning’s stress.

If the weather forecast is for rain then pack an umbrella and waterproofs; you may find you enjoy the elements.

If you catch the walking bug and want to get more involved then you can expand your interest into hiking, rambling and hill walking. The UK has some beautiful countryside and breath-taking coastline. You will need some extra time and a little more equipment as you develop your range.

For a broad range of information about walking you can follow this link to the Ramblers’ Association, Britain’s largest walking charity. You will find lots of useful advice including practical help on clothing, footwear and staying safe.