We often underestimate the power of walking and take the ability to walk for granted. Walking is a great way to improve your overall health and offers a multitude of well-researched benefits once done regularly. It is one of the easiest ways to get more active.
Walking is a low-impact form of exercise and can help manage cholesterol, blood sugar levels, weight, and blood pressure. Walking also has a positive impact on bone health, can help reduce pain, improve mood, manage stress, lower anxiety, increase circulation and reduce the risk of developing chronic diseases like diabetes and cancer. If your doctor offered you a free tablet that could do all of this, we would be rushing to our local pharmacy to stock up on this magic pill.
The wonder of walking is that it is free, easily accessible, requires little training or fancy equipment, and can be done any time and at your own pace. Walking has also been found to help boost your immune system, fighting off infection and flus. Getting out for a walk when tired can also boost energy levels, increasing oxygen flow through the body and increasing levels of cortisol, epinephrine and norepinephrine, hormones that help elevate energy levels. Walking also stimulates the release of endorphins, which block pain.
Physiotherapist and health writer Stephen O'Rourke
Dopamine is another hormone influenced by exercise and increases sensations of pleasure. It also helps regulate heartbeat, sleep cycles, mood and motivation.
Walking positively stimulates our bodies’ systems. It also has a brain boosting effect, helping with sharpness and learning, reducing the chance of developing dementia and Alzheimer’s disease. Who knew going for a walk had such a complex positive impact on our body and mind?
Building a walking routine
Thirty minutes of walking a day has been shown to improve and maintain your health. It is never too late to start a structured daily walking programme and begin reaping the benefits. If you are not used to walking daily, start small and often and build from there. Invest in comfortable, supportive shoes, ask a friend to join you, create a playlist of your favorite music to accompany you or listen to a funny podcast. Once you feel stronger, start building up your time and pace or try more challenging terrain or inclined paths. This will increase your heart rate and help you build muscular strength and cardiovascular endurance.
You don’t need to spend lots of money on top of the range walking equipment. Laced-up trainers often offer more arch and ankle support, particularly if you are walking on uneven ground. Good waterproof clothing will help protect you from the elements and keep you walking well into the winter months.
GetIrelandWalking.com has lots of great resources for beginners and more experienced walkers. It has details of walking groups, popular trails, walking programmes and the 21-day walking challenge. So, join us over the next three weeks as we embark on our very own 21-day walking challenge. There will be an article each week with tips to keep you walking and progressing.
GetIrelandWalking.com also have an easy-to-use tracking goal printable worksheet on their website to help you track your progress.
So, get up, get out and get walking!
Five tips on
getting more
active
1 Set yourself a goal
Goals are a great way to focus your attention on what you want to achieve and an opportunity to agree a plan with yourself. It is important that your goal is specific. Decide what you are going to do, how often you are going to do it and when this will take place. Research has shown that those who set goals and immediately enact them, have longer-lasting and more frequent engagement in physical activity.
2Community is key
Exercising with others can also help to make it an enjoyable experience. Group exercise has been shown to boost quality of life measures. So, get your friends, family and community involved.
3Track your progress
Exercise tracking has become very high-tech with the evolution of fitness trackers, health smart phone apps and exercise wearables. These activity trackers offer a great way to monitor your engagement and progress. The step counter on your phone may be enough feedback on the success of your daily goals. A wall calendar can be used to tick off the days you walk or achieve your goal.
4Make it easy
It is important to set yourself up for success. Create a process for your exercise plan that limits barriers or blocks. Leave your walking shoes by the front door. If you have to spend 10 minutes looking for your walking boots and hi-vis jacket, the more likely you are to give up before you get going.
5Reward yourself
It is important to reward yourself in simple ways for your accomplishments along the way. Buy yourself a new audio book or song to walk to, combine your walk with a coffee catch-up with a friend, or buy yourself cinema tickets.
NEXT WEEK:
Beating barriers, stepping up your routine and simple strength exercises. In the meantime, follow our social media platforms for more tips and inspiration.
WIN A BREAK TO FOTA!
Be in with a chance to win a luxurious break to Fota Island Resort in Cork by simply sending us a photo taking part in the
challenge, with 200 words or less about your favourite
walk to ww.ifj.ie/getactive. The winner will enjoy a two-night stay for two adults with breakfast each morning and dinner in The Amber Lounge on an evening of your choice at the resort, which is nestled at the heart of a peaceful island and just eight miles from the bustling city of Cork.
Experience the great facilities onsite at Fota Island Resort, including many walking trails, an indoor swimming pool, the WorldClass Fota Island Spa, the exclusive Cove Restaurant, or enjoy tee time on the golf course. Discover all that the surrounding area has to offer with a visit to Fota Wildlife Park, Fota House and Gardens, the world-class English Market, Ballymaloe’s wonderful gardens and shops, the farmers market in Midleton, Ballycotton’s cliff walk and the beautiful blue flag beaches nearby.
If you’re not lucky enough to win on this occasion, you can find out more about the autumn packages available at Fota Island Resort by visiting www.fotaisland.ie T&Cs apply: Prize is 2BB1D for 2 x adults, subject to availability. Non-transferable and not valid for July & August, Christmas, New Year’s Eve, seasonal holidays or bank holiday weekends. Valid 12 months.
Read more
Physio for Farmers: myths about back pain
Stephen O’Rourke: keep fit while farming
We often underestimate the power of walking and take the ability to walk for granted. Walking is a great way to improve your overall health and offers a multitude of well-researched benefits once done regularly. It is one of the easiest ways to get more active.
Walking is a low-impact form of exercise and can help manage cholesterol, blood sugar levels, weight, and blood pressure. Walking also has a positive impact on bone health, can help reduce pain, improve mood, manage stress, lower anxiety, increase circulation and reduce the risk of developing chronic diseases like diabetes and cancer. If your doctor offered you a free tablet that could do all of this, we would be rushing to our local pharmacy to stock up on this magic pill.
The wonder of walking is that it is free, easily accessible, requires little training or fancy equipment, and can be done any time and at your own pace. Walking has also been found to help boost your immune system, fighting off infection and flus. Getting out for a walk when tired can also boost energy levels, increasing oxygen flow through the body and increasing levels of cortisol, epinephrine and norepinephrine, hormones that help elevate energy levels. Walking also stimulates the release of endorphins, which block pain.
Physiotherapist and health writer Stephen O'Rourke
Dopamine is another hormone influenced by exercise and increases sensations of pleasure. It also helps regulate heartbeat, sleep cycles, mood and motivation.
Walking positively stimulates our bodies’ systems. It also has a brain boosting effect, helping with sharpness and learning, reducing the chance of developing dementia and Alzheimer’s disease. Who knew going for a walk had such a complex positive impact on our body and mind?
Building a walking routine
Thirty minutes of walking a day has been shown to improve and maintain your health. It is never too late to start a structured daily walking programme and begin reaping the benefits. If you are not used to walking daily, start small and often and build from there. Invest in comfortable, supportive shoes, ask a friend to join you, create a playlist of your favorite music to accompany you or listen to a funny podcast. Once you feel stronger, start building up your time and pace or try more challenging terrain or inclined paths. This will increase your heart rate and help you build muscular strength and cardiovascular endurance.
You don’t need to spend lots of money on top of the range walking equipment. Laced-up trainers often offer more arch and ankle support, particularly if you are walking on uneven ground. Good waterproof clothing will help protect you from the elements and keep you walking well into the winter months.
GetIrelandWalking.com has lots of great resources for beginners and more experienced walkers. It has details of walking groups, popular trails, walking programmes and the 21-day walking challenge. So, join us over the next three weeks as we embark on our very own 21-day walking challenge. There will be an article each week with tips to keep you walking and progressing.
GetIrelandWalking.com also have an easy-to-use tracking goal printable worksheet on their website to help you track your progress.
So, get up, get out and get walking!
Five tips on
getting more
active
1 Set yourself a goal
Goals are a great way to focus your attention on what you want to achieve and an opportunity to agree a plan with yourself. It is important that your goal is specific. Decide what you are going to do, how often you are going to do it and when this will take place. Research has shown that those who set goals and immediately enact them, have longer-lasting and more frequent engagement in physical activity.
2Community is key
Exercising with others can also help to make it an enjoyable experience. Group exercise has been shown to boost quality of life measures. So, get your friends, family and community involved.
3Track your progress
Exercise tracking has become very high-tech with the evolution of fitness trackers, health smart phone apps and exercise wearables. These activity trackers offer a great way to monitor your engagement and progress. The step counter on your phone may be enough feedback on the success of your daily goals. A wall calendar can be used to tick off the days you walk or achieve your goal.
4Make it easy
It is important to set yourself up for success. Create a process for your exercise plan that limits barriers or blocks. Leave your walking shoes by the front door. If you have to spend 10 minutes looking for your walking boots and hi-vis jacket, the more likely you are to give up before you get going.
5Reward yourself
It is important to reward yourself in simple ways for your accomplishments along the way. Buy yourself a new audio book or song to walk to, combine your walk with a coffee catch-up with a friend, or buy yourself cinema tickets.
NEXT WEEK:
Beating barriers, stepping up your routine and simple strength exercises. In the meantime, follow our social media platforms for more tips and inspiration.
WIN A BREAK TO FOTA!
Be in with a chance to win a luxurious break to Fota Island Resort in Cork by simply sending us a photo taking part in the
challenge, with 200 words or less about your favourite
walk to ww.ifj.ie/getactive. The winner will enjoy a two-night stay for two adults with breakfast each morning and dinner in The Amber Lounge on an evening of your choice at the resort, which is nestled at the heart of a peaceful island and just eight miles from the bustling city of Cork.
Experience the great facilities onsite at Fota Island Resort, including many walking trails, an indoor swimming pool, the WorldClass Fota Island Spa, the exclusive Cove Restaurant, or enjoy tee time on the golf course. Discover all that the surrounding area has to offer with a visit to Fota Wildlife Park, Fota House and Gardens, the world-class English Market, Ballymaloe’s wonderful gardens and shops, the farmers market in Midleton, Ballycotton’s cliff walk and the beautiful blue flag beaches nearby.
If you’re not lucky enough to win on this occasion, you can find out more about the autumn packages available at Fota Island Resort by visiting www.fotaisland.ie T&Cs apply: Prize is 2BB1D for 2 x adults, subject to availability. Non-transferable and not valid for July & August, Christmas, New Year’s Eve, seasonal holidays or bank holiday weekends. Valid 12 months.
Read more
Physio for Farmers: myths about back pain
Stephen O’Rourke: keep fit while farming
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