Hiking & walking

Walking is something most of us are fortunately able to do. Even the least fit of us perform some walking throughout a normal daily routine (don't we!).

However this will usually be just an amble, a stroll or at best a brief brisk burst.

Walking as a from of exercise
Walking can be used as a great form of aerobic exercise. And because it works not only the legs, but also the heart and lungs as well, it is arguably one of the best forms of exercise to control weight and initially improve fitness.

Exercise guidelines
For improvements to health, fitness and weight we need to exercise between 3 - 5 times per week (20 - 60 mins each day).

The time allocated for aerobic exercise each day can be broken up into more manageable pieces if time or lack of fitness is an issue. Instead of exercising non stop for 50 mins, aim to perform 60 mins throughout the whole day.

• Thus a brisk walk to work may take 10 mins.
• A brisk walk home may take 10 mins.
• Walk up and down the stairs at work rather than taking the lift (total 10 mins)
• Take the dog for a walk or go for an evening walk with a partner (20 mins).

Increasing your fitness
As you become fitter you can attempt to increase the intensity of the exercise you perform.

• You could try to perform the time allocated in one go (total workout 20 - 60 mins nonstop work).
• You could try to intersperse walking with slow jogging.
• You could try new forms of exercise - cycling, swimming etc.

Note: Research has shown that walking briskly 4 times per week (45 mins) can help you lose up to 15 pounds without evening trying!