The 4 benefits of walking every day – and how to stick at it

Did you know that dog owners walk 79% further than non-dog owners? Great news for those with a canine companion...not so great for the rest of us who don’t have a beloved pooch to pry us out of our homes when it’s cold and wet outside.

Dog or no dog, walking is a great way to get fit and lead a healthier lifestyle. Nature is free, not to mention the environmental advantages of walking instead of driving or catching the bus.

Sure, walking outside isn’t so appealing in the winter months. But spring is just around the corner and soon, those lighter, warmer evenings will be tempting you to step outside and make the most of the great outdoors.

There are lots of reasons to try and incorporate more walking into your day-to-day life. Here are four key benefits of walking every day for starters:

1.Reach your 150 minutes

Walking can count towards the NHS’ recommended 150 minutes of exercise minimum per week, for people aged 19-64. A leisurely stroll through the park won’t cut it, though. Only fast walking counts, which is around 4mph – you can burn around 150 calories every half hour walking at this speed.

2.Get a much-needed energy boost

Walking outdoors increases the oxygen flow in our bodies, making us feel immediately uplifted and revitalised. You might feel more tired when you first start clocking up the miles, but before long you’ll find that you have more energy than when you were inactive.

3.Lower the risk of developing certain conditions

The Mayo Clinic writes that regular, brisk walks can help to prevent or manage a range of conditions, from heart disease and high blood pressure to type 2 diabetes and hypertension. It helps to promote general well-being by strengthening the bones and muscles too.

4.Improve your mental well-being

Walking doesn’t just have physical benefits – it’s also good for our mental well-being. As Walking for Health explains, being active and walking daily boosts self-esteem and self-perception, mood and sleep quality, and at the same time reduces stress, anxiety and fatigue. Physically active people are up to 30% less likely to become depressed.

The physical and mental benefits of walking every day are often underestimated, but even walking for 20 minutes a day can have a huge impact on our wellbeing.

That said, we’re our own worst enemies when it comes to making last-minute excuses, so here are some tips to help you stick at your walking goals:

Make it part of your daily routine

 If you think of walking as something you have to make extra time for, you’re much more likely to give up right at the start (using the ‘I’ve got no time’ excuse). Instead, think of ways to cleverly incorporate walking into your usual day – walk to and from the office, take a stroll on your lunch break, and leave the car at home when you need to pick up a few bits from the shops.

If you’re not too keen on strolling solo, you could also join a walking or rambling group, which is a great way to get fit while making new friends.

All the gear…

 Footwear that doesn’t fit right is enough to put you off heading outdoors. Most outdoor shops sell shoes designed specifically for walking, offering your feet and ankles support exactly where they need it. Good walking shoes will have thick soles for comfort and will keep your feet cool during summertime hikes.

Add variety to your walks

 Variety is the spice of life, so mixing up your routes will keep your walks interesting. Need a kick of inspiration? The Discovering Britain website has heaps of ideas and has handily grouped routes into lengths, from longer walks to quick stop-offs.

If you work during the week, use the weekends for longer ambles, taking in some of the stunning  scenery the UK has to offer. Explore somewhere new and learn all about its history along the way, and plan around a hearty pub lunch to give you some motivation!

Mix things up with your music too. Listen to playlists and let them be the soundtrack to your stroll, or catch up on podcasts – we recommend the National Trust’s walking podcast series.

Get techy

 Fitness trackers are a great way to monitor your health and will track things like your steps, heart rate and general levels of activity. You’ll be able to see your health improving with each week, which will inspire you to keep going!

A good app to start off with is the NHS’ Active 10, which will get you into the habit of walking briskly for ten minutes each day. Then, when you’re a seasoned stroller, use sites like walkit.com, which helps you find the best route and tells you journey time, calorie burn, step count and carbon saving.

Whether you’re listening to a podcast or using a route planner, you need to be sure your tech won’t let you down when you’re out and about. GP Batteries stocks a range of portable, lightweight PowerBanks that will keep your devices topped up on-the-move.

Enjoy ultra-portability with our B-Series PowerBank in Shadow White, which will give one full charge to your smartphone anytime, anywhere! Simply slip it in your pocket, head outside and breathe in that fresh air...



Do you have any tips on how to incorporate walking into your daily routine? How do you motivate yourself to get outdoors and enjoy nature? Share your ideas with us now on
Do you have any tips on how to incorporate walking into your daily routine? How do you motivate yourself to get outdoors and enjoy nature? Share your ideas with us now on Facebook or Twitter!