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Privacy Notice Back when gyms were shut during the Covid-19 lockdowns, daily walks kept many of us moving. In 2020 people in England each walked an average of 220 miles and we’re still going strong, just as last summer’s viral hot girl walking trend proved when thousands of TikTok users took to social media to document themselves on four-mile long adventures. “Walking requires no equipment or real experience, so it’s suitable for all fitness levels,” says Samuel Quinn, personal training lead at Nuffield Health. It can boost immune function, strengthen bones and muscles and improve cardiovascular fitness. Just one to two miles a day lowers blood pressure in postmenopausal women, while studies have shown women aged 65 and over who walk 2.5 miles a day are less likely to experience cognitive decline associated with ageing. Nordic walking and power walking have been popular for years, but there are some new stride styles on the block to try…
Walking can boost immune function and improve cardiovascular fitness
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Treadmill strut Made popular on TikTok by US fitness guru Allie Bennett, this technique is all about endurance and pace. Stick on a 30-minute playlist and begin walking at a comfortable pace. Every time a new song plays, increase your speed by 0.1 mph. Singer Lizzo gives the workout a thumbs up. “I did it. I feel great,” she said, after strutting to a playlist of her own hits. Chi walking
Chi walking can help correct posture
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This uses the mindfulness principles of Tai Chi which, says Samuel, “help you focus on how your body moves so you can make adjustments accordingly. It’s beneficial if you experience discomfort when walking as it can help correct posture while loosening joints and removing some of the pressure on the arms and legs.” 12-3-30 challenge
The 12-3-30 challenge has gone viral on TikTok
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Attracting nearly 300 million views on TikTok to date, the challenge involves walking on a treadmill at an incline of 12% at 3mph (4.8kph on most UK treadmills) for 30 minutes. “It’s a low-impact alternative to running and by incorporating incline, speed and time, it’s great for lower body endurance,” says Samuel, who advises starting at a lower gradient and speed. “Do it two or three times a week to provide sufficient rest and, as with the other walking styles, try other forms of exercises so you work as many muscles as possible.” Weight walking
Walking with weights can cause injury, so seek professional advice before beginning
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Whether it’s holding a couple of light dumbbells, using wrist weights or wearing a weighted jacket, walking with weights is increasingly popular, says Samuel. “It can improve full body power, grip strength, core and shoulder stability, and increase muscle mass.” But a word of warning: “If you add too much additional load to the body you could cause injury or unnecessary impact, so seek professional advice before trying.” Race walking
Race walking is similar to running but comes with less impact
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Looking for a post-run high without the high impact? As an Olympic sport, race walking has just two rules – one foot must be in contact with the ground at all times and your leg must be straight until it passes under your hip. “The body is mimicking the movement of running without the impact,” says Samuel. “It can be a really fun form of exercise and challenging for all abilities and ages.” However, it does carry a higher risk of injury. “Shin splints and runner’s knee are common and the unnatural nature of the walking style can place stress on the ankles, knees and hips,” adds Samuel. Seek advice from a coach first.
Common injuries
Plantar fasciitis A common cause of stabbing heel pain caused by the band of tissue (the plantar fascia) on the sole of your foot becoming inflamed. Recovery can take several months. Be aware of the type of surface you’re walking on and the duration, plus what shoes you’re wearing and how much weight you’re carrying. Shin splints Usually attributed to too much stress placed on one leg, shin splints – which manifest as pain along the front of the lower leg – are less commonly caused solely by walking. However, people who’ve upped the duration or intensity of their walks after a period of inactivity are at risk. Walking on hard surfaces or adopting a bad walking technique are also causes. Patellofemoral Pain Syndrome (PFPS) This is a fairly common complaint that causes pain at the front of the knee (in the patellofemoral joint) and can be felt during activities like going up stairs or sitting for long periods of time. Causes include unsupportive shoes or taking up a new activity. Achilles tendinitis Caused by an overuse of the Achilles tendon, it’s associated with pain or stiffness in the back of the leg. The risk rises as the tendon weakens with age.
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