The Many Benefits Of Walking Workouts
Plus walking events being held in Kent & Sussex.
UK Google searches for a “walking workout” has surged by 2,400%, as Brits are seeking a lower intense form of fitness which helps maintain fitness levels, whilst avoiding risk of injury or fatigue.
The ‘walking workout’ is also currently trending on TikTok, with the #walkingworkout hashtag racking up 51.2 million views on the app and counting, and according to the NHS website, "walking briskly can help you build stamina, burn excess calories and make your heart healthier".
Abigail Roberts, Sports Nutritionist at Bulk shares why a walking workout can be a better choice than HIIT for certain people and the overall benefits of a walking workout.
What is a walking workout and what are the benefits?
“Walking is a type of cardiovascular physical activity, often performed at a moderate-low intensity, that does not exert excess strain on joints which are susceptible to injury. A walking workout is often used by someone who wants to moderately become more physically active, and ideal for people of all ages and fitness levels. Walking is just as good as any other exercise and setting yourself a goal of completing a ‘walking workout’ can be more motivating than just walking here and there throughout the day.
“Completing a ‘walking workout’, whether it be outdoors or on the treadmill, can aid in weight loss and provide health benefits such as reducing stress and anxiety, improving mood and overall feelings of wellbeing. For those who don’t love going to the gym, a lower-intensity walking workout can seem more appealing and may not leave you feeling too fatigued to perform other exercises.”
Where do I start with a walking workout routine?
“An hour of light to moderate walking per day is ideal for a walking workout. Walking at a moderate pace of 3mph equals an average of 6,000 steps per hour, so you could set yourself a step target of 6,000 steps per day. Breathing in through the nose and out through the mouth can help to moderate a steady heart rate and help you remain calm and in control.”
“For an outdoor walking workout, it is good to set yourself a route and record your activity on your phone or smart watch, as this can show how many calories you burn and why you don’t always have to go to a gym to do a workout.
“Walking for just one hour every day can help decrease the rate of depression, boosts your mood, gives you energy, and helps reduce anxiety, according to research."
When to choose a walking workout over a HIIT workout?
“Higher-impact workouts are more susceptible to injury of joint such as hips, knees and ankles, and can also raise heart rate. For someone who is recovering from injury, has joint problems, or is fairly new to exercise, starting with a low-intense walking workout is much better. Also, for someone who may have a heart condition, it is important to stick to low intense activity, to ensure you don't push your heart too much.
“Low-impact exercise also put less stress on your body, and reduces the need for rest days, helping you remain consistently active. Also, opt for lower intensity to avoid potential injury or a high heart rate.
“Elderly adults are naturally more vulnerable to developing heart conditions, therefore The Centre for Disease Control recommends that healthy adults over the age of 65 should try to complete 150 minutes of low to moderate intensity cardio activity once a week.”
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Here, Abigail Roberts shares her step-by-step guide for integrating a walking workout into your everyday routine:
Step 1 - Warm up
Before any form of exercise, you should always warm up. This consists of 5-10 minutes of light stretching exercises, from leg swings, arm circles, and head rotations. An initial brisk walk can also be done for a couple of minutes to gradually increase your heart rate.
Step 2 - Set your goal
Depending on the results you would like from your walking workout, you can set a goal of a desired intensity and duration. For beginners, we recommend starting with a 20 to 30-minute walk at a moderate pace. You can then increase your duration or intensity depending on how comfortable you feel.
Step 3 - Choose a route
Setting yourself a route will help you begin your walking workout routine. Whether it is through your local park, along the beach or through the woods, choosing a route with nice scenery always helps you walk feel enjoyable.
Expert top tip: Remember to consider any safety factors that could potentially hinder you on your tracks. You may want to do a trial walk to ensure the route is right for you.
Step 4 - Record your activity
Recording your activity will show you just how many calories you will burn with your working workout. Whether you use a smartwatch or your smartphone you can track your distance, time, pace, and calories burned. Tracking your progress can also help you stay motivated and set new goals for more walks.
Step 5 - Remember fuel and hydration
Just because a walking workout is a lower intensity form of workout, doesn’t mean you can skip pre fuel and hydration. Have a balanced meal that is high in carbohydrate, some protein, and low fat. Carbohydrates are the preferred source of energy for the working muscles during exercise. During your walk, carry a water bottle and take sips frequently.
Step 6 - Maintain proper posture
Maintaining a proper posture during your walk is important to avoid any spinal discomfort or injury. To do so, keep your spine straight to avoid any slouching and try to engage your core muscles. Also maintain a consistent breathing technique, inhaling through your nose and exhaling through your mouth.
Step 7 - Incorporate intervals
If you want to add a higher intensity to your workout routine a couple of weeks in, you can incorporate intervals by walking at a brisker pace for a certain distance or time, and then switch to a slower pace to recover.
Expert top tip: Repeat intervals throughout your walk to challenge your cardiovascular system
Abigail Roberts is a Sports Nutritionist at bulk.com
WALKING EVENTS IN KENT & SUSSEX
Walk Tonbridge Festival 2023
CooperBurnett is excited to be supporting the Walk Tonbridge Festival for a third year running – a ‘celebration of walking, Tonbridge, community and countryside’.
A highlight of the Festival will once again be the Walk Tonbridge Marathon which, this year, takes place on Sunday 24th September. This involves a 26.2 mile walk around Tonbridge and its surrounding villages, with pit-stops at a number of pubs – including The Chaser at Shipbourne, The Poacher and Partridge in Tudeley, and The Bell Inn at Golden Green – for refreshments and encouragement from marshals.
In 2022, the Walk Tonbridge Festival raised nearly £19,000 for charity, with more than £13,000 heading to Sustain, the community food and fuel bank in Tonbridge, and the remainder going to F.E.A.S.T, Hildenborough School and Dementia UK.
“We are really grateful that CooperBurnett is supporting the Festival again this year, their support over the past two years has been really helpful and appreciated,” says James Pavlou from Walk Tonbridge. “We’d love to see even more people take part in this year’s Walk Tonbridge Marathon – and we are already taking bookings. It’s certainly a challenge but we know that people who’ve taken part before have had a really amazing day and made lasting memories, as well as raising money for charity.”
More than 70 people took part in the Walk Tonbridge Marathon last year – which was co-organised by Katie Hilsdon, a Senior Associate at CooperBurnett – including teams from Crowe UK and Sargeant Partnership LLP, as well as Nordic Walkers from Tonbridge and parents from Hildenborough School.
In addition to the Walk Tonbridge Marathon, the Festival will include walks covering subjects including family history, crime and punishment, in the Austen family footsteps and ‘Where Wheels Once Turned’, a history of Tonbridge and its mills (new for 2023). There will also be a photography exhibition at Tonbridge School, with a theme of local wildlife.
With wellbeing in mind, there’s another new walk for 2023 called ‘Connection’ which is being run by The Burnout Counsellor, Lisa Nicholls. The Festival kicks off on Saturday 16th September, with ‘The Sunrise Social’, a 4.5-mile walk through meadows, orchards and woodland, which is being co-organised by James, along with Senior Paralegal, Carla Loveday from CooperBurnett.
“We are so pleased to be supporting the Walk Tonbridge Festival once again and helping make James Pavlou’s amazing vision a reality for another year,” says Joseph Oates, Partner at CooperBurnett. “We are looking forward to entering a TeamCB team into the Walk Tonbridge Marathon again and encourage other teams to join us and raise even more for charity this year.”
• You can sign up for the Walk Tonbridge Marathon at https://www.eventbrite.co.uk/e/walk-tonbridge-marathon-2023-tickets-598947858167
Secret Sussex Heartlands Walk
A circular five-hour Downland walk between Newhaven and Bishopstone with breaks to hear regional folktales on 10th September. Visit https://www.eventbrite.co.uk/e/secret-sussex-heartlands-walk-tickets-665266850057
Otford Kent Circular Hike Walk by Marvin's Den
Join the first-ever community meet-up! Meet the team behind Marvin's Den and hike in the beautiful Kent countryside. Free snacks & drinks! Visit https://allevents.in/otford/otford-kent-circular-hike-walk-by-marvins-den/10000642904794547
Wakehurst Walk or Wheel
On 6th July, head for a walk or wheel through the beautiful gardens at Wakehurst Place in Haywards Heath. Visit https://www.sedsconnective.org/event-details/wakehurst-walk-or-wheel-1
White Cliffs Walking Week
White Cliffs Ramblers will be holding a walking week from 17th to 23rd July. This will be a week of walks, with one or two walks per day, which will be open to Rambler's members and the public (as potential Rambler's members). Visit https://www.bigwow.uk/event/white-cliffs-walking-week/
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