I genuinely believe that everyone wants to feel better, have more energy and improve their health and wellness. Life is challenging, stressful and we live in a society that is making it harder and harder to live healthily.

The mistake so many people make is that they look for the quick-fix way to make those changes, spending their hard-earned money on supplements and products or low-calorie diets that not only cost a lot but don’t work in the long term.

What if I told you, one the best ways to do all of the above, is free, simple and readily available for use. Interested?

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Well that is the reality of using walking as your health elixir. There is nothing walking doesn’t do in terms of health and wellness. Firstly, it is free. You can do it anywhere and anytime. It will save you money in the short and long term. But it does need one very important thing, a choice.

I call these opportunities to move. During the day, you and I are presented with opportunities to move. A choice to be sedentary or to move the body. When I travel to Dublin for example, I get the train to Hueston Station and generally I will be working a couple of miles away. I am faced with a choice when I get off the train. I can get a taxi, a luas, a bus or I can choose to walk. Having sat on the train for two and a half hours, walking is always my choice. Think about your day – how ofter during the day are you presented with a similar choice and what choice do you make?

By taking the movement option, you are going to:

• Stay stronger

• Maintain your muscle mass

• Improve your energy

• Reduce your stress

• Be more mindful

• Sleep better

• Lower your cortisol

• Be happier

• Be fitter

Walking regularly offers a wide range of health benefits. Karl on a beach walk

And the best part is that this is not exercise, it is just general daily movement at a low intensity. You are not sweating or out of breath. You are just moving more.

Now let’s take it up a notch and talk about walking as exercise. For it to be exercise you need to be working harder, moving faster and feeling like you are working out. I call it huffing and puffing intensity. You know that feeling you get after a workout, you feel like you have exercised, well your walk should make you feel this way if it is your exercise.

Make it harder

Here are some really simple ways to make sure that it is a little harder:

1. Walk with someone who walks faster than you.

2. Make sure you are walking up and down hills on your walk .

3. Use your arms to help lengthen your stride.

4. Time your route and distance and aim to make it better.

Another important element to remember is to get your gait checked to ensure you are in the right footwear for walking.

It is something most sports shops offer now and it is painless. The shop will simply look to see how your foot hits the ground and ensure you are in a runner that supports that. It will help to reduce your risk of injury and make your walk so much more comfortable too. Put very simply, walking is the wellness tool we all need more of. Choosing the movement option when presented is so easy and delivers so many benefits, It all comes back to you and the choice you make.Choose wellness every time.

NEXT WEEK: I will bring you tips and advice to help you choose the right clothing for your exercise routine.

SCAN THE QR CODE: Karl Henry's top tips for getting the most out of walking