Do you want to exercise for free? What about walking?

Ideally, you should aim to walk at least 10,000 steps each day. Walking 1 mile in 20 minutes can burn off around 100 calories and takes between 2000 – 2500 steps.

Walking is a great way of getting from A to B, especially for shorter journeys where you don’t need to take the caEmployee Good Health Groupr. If you are popping out to the shops, why not leave the car and walk instead? Maybe you could walk to work a couple of days each week or you could get off the bus a stop early and walk the rest of the way?

The benefits of daily walking include weight management, improved quality of sleep, lower blood pressure, improved heart and lung function all of which can lower the risks of having diabetes, a heart attack or stroke.

Walking is also great for stress relief. Getting outside in the fresh air gives you space and time to think. You might even discover somewhere new!

Step Counting

Step counting is a great way to monitor how much you are walking. You should aim to walk at least 10,000 steps each day. If you would like to monitor your daily step count or want to set yourself some walking goals, please download the Step Count Template. This is an 8 week step count record sheet which can be repeated if you wish.

You can easily track your step count using a pedometer or alternatively using your smart phone. There is a great selection of free smart phone apps which can track your steps as well as map the route, time and distance you have walked.

Here are some simple ways to increase your daily step count:

  • Use the stairs instead of the lift, even if it is 1 flight of stairs you climb, you will increase your steps and burn calories!
  • Instead of sending an email to somebody across the office, why not walk over and talk to them instead?
  • Get out and about at lunch time. Even a quick 10 minute walk will make you feel refreshed!
  • If you’re sitting at home watching TV, get up in the ad breaks and move about!
  • Meet a friend and go for a walk. You’ll get to have a catch up and you will walk a bit further too!
  • Park your car further away from the door of the shop to get some extra steps in!

Other Resources

  • Health Walks
  • NHS Grampian has a series of Health Walk booklets which cover a range of different accessible walks around Aberdeen. The walks vary in distance and there is clear description of each route so you know what to expect on your walk.
  • Walk & Talk Meetings
  • Instead of sitting in a meeting room, why not try a Walk & Talk meeting? You can book a Walk & Talk meeting in the Marischal College Quad by clicking on ‘RM0-A Walk In The Quad’ when you book a meeting room on Outlook.
  • Paths for All
  • Website which promotes walking and creates accessible pathways and walking routes suitable for all, take a look at their website to find out more http://www.pathsforall.org.uk/pfa-home
  • Walk Aberdeen
  • Information from SportAberdeen on the walking initiatives they offer http://www.sportaberdeen.co.uk/activities/be-active/walk-aberdeen/
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