Walk the walk

Easy, free and good for your health, hit the trail and walk yourself fit

Running and cycling may be the big hitters of the fitness circuit but research shows that walking can be just as effective in helping you to build strength and stamina, lose weight and get heart healthy. The best part is that the benefits aren’t just physical – studies also show that getting outside and reconnecting with nature is great for our mental health too.

Free and easily accessible, most of us have access to open spaces whether we live in urban or rural areas, and during lockdown more of us took advantage of time on our hands while gyms were closed, to make a walk our daily exercise.

If you’re thinking, ‘walking is for wimps’, it's time to reconsider. A 2013 US study showed that daily low-impact, steady-state cardio (LISS) such as brisk walking can help your heart health as much as running. Across two studies, researchers compared the data of runners and walkers discovering that walkers experienced greater health benefits, reducing the risk of first-time high blood pressure and cholesterol by almost half, compared to runners, and matching a 12 per cent cut in the risk of firsttime diabetes.

Using the same muscle groups at a lower intensity, walking has a significant impact on health and fitness. The study’s leader, Dr Paul Williams of the Lawrence Berkeley National Laboratory in California, said: “People are always looking for an excuse not to exercise, but ›››

now they have a straightforward choice to run or to walk and invest in their future health.”

Walking just 5.5 miles (8.9km) a week at two miles per hour can reduce the risk of cardiovascular events by 31 per cent and the risk of dying by 32 per cent. Longer distances, a faster pace or both will significantly increase these benefits.

POWER UP Intensity is a key area to work on and getting out of breath, either with a power walk or over an incline, is a great way to up your effort. Public Health England recommends a minimum ‘Active 10’ minutes of brisk walking, but aim to incorporate three, 10-minute power walks throughout the day. A brisk walk should leave you able to talk but not sing, and see you cover about 3 miles (4.8km) an hour.

Power walking incorporates upperbody movement, swinging your arms at a 90° angle, moving the opposite arm and leg at the same time. Each time you take a step, land on your heel and roll your foot forward towards your toe, moving your hips forwards rather than side to side. Keep your strides short with a brisk pace – studies have shown an increased number of steps per minute can improve BMI and waist circumference, both key indicators to our health. Power walking also improves bone strength and brain functionality as we age, along with overall mental health.

At Juicy Oasis, daily walks in the mountains surrounding the retreat are a major element in the week’s activities and, whatever your fitness level, the team ensures that everyone is part of the group as they take you through the stunning trails.

At home, teaming up with a walking buddy or group is a great way to make exercise a fun, sociable event. Look online for community activities and research local walking routes in your area. It really is as easy as putting one foot in front of the other, so head out and hit the road today with no excuses. ■

Get READY

Boost the comfort and effectiveness of your walk with these simple additions

Top shot

Energy on the go comes in a perfect shot of Juice SOS!, Jason’s Juice on the Go supplement. Brimming with alkalising land and sea veggies, micro-algaes, enzymes and bacterial cultures, just add a heaped teaspoon to water or juice and enjoy a natural boost. Vegan Society certified, one bottle provides 30 days’ supply.

Shop Juice SOS!

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Best foot forward

Comfort is everything when it comes to walking, so look for a shoe that offers plenty of cushioning, support and breathability. Typically heavier than running shoes and with extra grip to avoid slips on wet or rough terrain, head to a good sports store for expert advice on a style to suit your size and shape of foot.

Layer up

What to wear? At this time of year, early starts can soon blossom into sunny mornings, so start with a pair of good quality gym leggings and a running vest covered by a long-sleeved running top or jacket – if you get too hot, you can peel it off and anchor on your waist without slowing you down. If you are walking off-road or after dark, wear a reflective tape or layer to ensure you’re visible.

Jason leads the way on a Juicy Oasis trail

Where’s your vest?

Wearing a weighted vest as you walk will increase the intensity of your work out – think of it like carrying a pair of dumbbells as you trek. In one study, women who wore a weighted vest during a flat, treadmill walk increased the calories they burnt by 12 per cent. There are a wide variety of styles and weights to choose from, ranging from 12-150lbs, but as a rough rule of thumb aim for around 20 per cent of your body weight to start, and look for a good fit to minimise chafing.

Pole position

If you are walking uphill or on uneven terrain, walking poles can help you to maintain balance and pace, particularly in wet or slippery conditions. Use them to pull yourself up or steady your step downhill, and you’ll also reduce pressure on your joints and muscles.

Water-cooler

No doubt about it, you need hydration on a hike. The team at Juicy Oasis uses Juice Master’s insulated flasks to keep refreshments super cool, and with a handy ring carrier it’s easy to keep close by as you walk.

Shop Juice Master insulated flasks, available in orange, black, pink, blue and white,

at juicemaster.com