How walking can kickstart your fitness journey

As a relatively low-intensity exercise, walking will always be an excellent first step on any fitness journey – a great way to face the sometimes daunting prospect of getting moving through a gentle yet effective form of exercise that boosts both physical and mental wellbeing.

To celebrate the glory of walking, our friends at parkrun launched parkwalk – a big shout-out to the 13,000 people who meet their fitness goals by completing their parkrun at a leisurely walking pace. With no time limit on how quickly each 5k event should be completed, parkrun is encouraging even more people to kickstart their fitness journey by joining them for parkwalk.

To that end, we’ve compiled this guide to outline how you could benefit from walking, along with some handy tips for getting started and staying motivated.

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A great exercise for body and mind

A gentle, free and easily accessible form of exercise, walking is a fantastic gateway to a new fitness regime because it has tremendous benefits for both physical and mental health.

On the physical side, taking regular walks helps to improve cardiovascular fitness, strengthens your muscles and bones and can play a significant role in maintaining a healthy weight. It can also guard against developing conditions like heart disease or type 2 diabetes, while helping to ensure that you get better quality sleep.

At the same time, regular walking supports mental health by improving your mood, and even alleviating symptoms of anxiety and depression. Apart from the mental boost of getting outside (and, if possible, into nature), the physical exertion of walking releases endorphins which naturally improve your mood and help to reduce your levels of cortisol – the hormone which can make you feel stressed.

For people who take part in parkwalk, there is also a social aspect to the exercise, as you become part of a supportive community of people on a similar fitness journey – and these social interactions can also be highly beneficial to mental health.

How parkwalk can support your fitness aims

parkwalk isn’t just a weekly event – it’s a community. The aim of parkrun – and, by extension, parkwalk – has always been to foster a welcoming environment where people can come together to support and motivate each other, sharing their fitness journey with a group of likeminded people. Many people feel that being part of such a community makes them more committed to their exercise routine, as well as turning a walk or a run into a fun social activity.

At the same time, parkwalk offers the flexibility of walking at any speed you wish, whether that be walking solo, with friends, or even with your pets or a baby buggy! The idea is for you to exercise the way that makes you feel happiest and most comfortable, in an environment that is geared towards supporting your fitness aims.

To that end, there are a number of organisational benefits that come with taking part in parkwalk or parkrun, such as each event including a tail walker to ensure that no one finishes last and to provide encouragement. You also have access to your completed run time should you so wish, providing a little added sense of achievement, or a record you can keep track of if your goal is to increase your pace each week.

Tips for staying motivated

Set realistic goals. It’s always a good idea to set achievable targets, so that you don’t get discouraged before you’ve even started. If you haven’t been active for a while, you might want to start with a 10-minute daily walk, and gradually increase your walking time as your fitness improves.
Track your progress. Keeping a note of your walks and how long you’re walking for can provide a sense of accomplishment. Even if you’re walking the same amount each time, the very fact that you’ve completed another walk is progress!
Walk with friends. Walking with someone else makes exercise more fun and keeps you committed – and this is what many people find so good about parkwalk.
Mix it up. Try to vary your routes from day to day to keep things interesting, or if time and circumstances allow you might like to take a trip to an area of natural beauty for your walk.

Tips for looking after your feet

Choose the right shoes. Make sure you’re walking in shoes that fit well, support your feet and are comfortable. Ill-fitting shoes can rub against your feet causing blisters, while shoes made of non-breathable material can lead to sweaty feet that can cause blisters.
Wear moisture-wicking socks. These types of socks will draw moisture away from sweaty feet, reducing the likelihood of friction and rubbing that could result in blisters.
Practice good foot hygiene. Keeping your feet clean and dry can help prevent infections, while clipping your toenails regularly will avoid discomfort that could be caused if they get too long.
Check your feet. Try and have a proper look at your feet on a regular basis, keeping an eye out for developing blisters or anything else that might require treatment. If you feel a hotspot or develop a blister, remember Compeed® blister plasters offer deep cushioning and instant pain relief.

Tips for general wellbeing

Eat well. Try to have a balanced diet made up of a variety of nutrients, so that your body is functioning at its best and you have all the fuel you need for your fitness journey.
Stay hydrated. Walking can be thirsty work, and you need to ensure that you’re drinking enough water at all times to avoid dehydration and maintain peak performance.
Get enough sleep. Try to ensure you get between 7-9 hours of uninterrupted sleep per night, so that you’re well-rested and recovering properly after your walks.

Take the first step

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