Walking can be a free, easy and practical way to travel. Regular walking can improve your current health and help safeguard your health in the future.

Boost your fitness

Brisk walking is an aerobic exercise that raises your heart rate and makes you warm. It helps you to get fitter. That means your body gets better at using oxygen so you can be more active without getting tired.

Stay in shape

For most people, a healthy aim is to achieve a calorie deficit of 500 per day (3,500 a week) for a weight loss of around 0.5kg a week, by reducing food intake and exercising. But even without changing your diet, if you start walking just over 3km (2 miles) a day, you will achieve a calorie deficit of 150 a day and could lose around 0.5kg every three weeks.

Feel happier

Getting enough exercise improves your mood, reduces stress and anxiety and builds self-esteem.

Improve your brain power

Improve your brain power As you get older, the risk of developing confusion, dementia and Alzheimer's disease increases. Regular exercise has been shown to reduce the risk of this.

Experience better back health

Walking can help prevent back pain and alleviate it if it's already a problem for you.

Reduce joint pain

Regular walking gives your knee joints a good work-out and prevents your thigh muscles from becoming weak. This can also help to keep your bones strong. Leading a generally active lifestyle, including walking, can help protect against osteoarthritis - painful inflammation of joints.

Walking and your future health

As well as keeping you fit and in good shape, staying active will help you prevent a whole range of health problems in the future and reduces your risk of: