Walking - Exercise
On average, everyone in Britain travels 6,843 miles a year, yet only 186 of these miles were done on foot - that is less than 3%. In addition to this, a quarter of all car trips are less than 2 miles long.
Walking is an excellent form of exercise. Experts state that you should be active for at least 30 minutes a day (60 minutes for children), 5 or more days a week, although this can easily be split into 10 or 15 minute bursts. Walking is also the cheapest way of getting around and is friendly to the environment.
Walking is a great way to use energy. Someone who weighs around 62kg (9st 11lbs) will use about 100 calories to walk a mile in 20 minutes. A regular (33g) packet of crisps usually has around 180 calories.
Did you know?
Walking one mile in 20 minutes uses as much energy as...
- Running a mile in 10 minutes
- Swimming breast stroke for 10 minutes
- Playing football for 12 minutes
- Doing aerobics for 16 minutes
- Weight training for 17 minutes
...and you can fit in a quick walk a lot easier than a trip to the gym! Try walking to the local shops, to work or to your child's school instead of heading for the car.
Step this way
It seems silly to tell you how to walk, but like most things we all develop bad habits. So to get the most out of walking brush up on your walking with these easy techniques:
- Keep your posture straight and tall with your eyes level and arms loose. Pull in your tummy and relax your shoulders.
- Keep your pace comfortable. Allow your arms to gently swing in time to your motion and help push you along. Breathe deeply and in rhythm to your step.
- Step first with your heel and roll through your foot onto your toes. Push off with your toes and step through leading with your heel. Wear comfortable shoes that are flexible and not too tight.
- Keep your steps small and comfortable. Over-striding is inefficient and potentially more damaging.
Toe the line
- Always be aware of your surroundings. While walking is an ideal time to listen to music or chat on the phone, always listen out for cyclists and cars and look carefully before crossing the road.
- Be visible, if you are walking in the dark or on the road try to wear light, bright or reflective clothing or wear a slap band. If you need to walk on the road, always walk towards the oncoming traffic.
- Carry some water with you as exercise can dehydrate you and not only on warm days.
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Contact information
For further information about this page please contact:
Roads, Traffic & Transportation
Kilncraigs, Greenside Street, Alloa, FK10 1EB
Tel: 01259 450000
Email: roads@clacks.gov.uk
Or use the on-line contact form
