Benefits Of Walking


Why walk?

  • Regular physical activity includes reducing the risk of:
    • Type 2 diabetes by up to a 50%
    • Early death by 30%
    • Falls among older adults by up to 30%
    • Depression by up to 30%
    • Dementia by up to 30%
    • Coronary heart disease and stroke by up to 35%
  • Walking can help to manage existing long term health conditions
  • No special equipment is needed
  • It’s safe even for people who are currently inactive and / or have a long-term health condition

Why walk in a group?

Local research at the University of East Anglia (UEA) found that walking in a group:

  • Is a safe way of getting some physical activity
  • Is better than using a pedometer
  • Can help people walk further and faster (which helps you get fitter)
  • Gives social support

How much physical activity should we be doing?

  • Adults should try to be active daily and should do:
  • At least 150 minutes of moderate aerobic or 75 minutes of vigorous aerobic activity every week
  • Or a combination of both moderate and vigorous activity


  • strength exercises on 2 or more days a week that work all the major muscles

Correct intensity for health benefits

  • For walking to benefit your health it should be carried out at a moderate or vigorous intensity
  • Moderate intensity physical activities will cause people to get warmer and breathe harder and their hearts to beat faster, but they should still be able to carry on a conversation
  • Vigorous intensity physical activities will cause people to get warmer and breathe much harder and their hearts to beat rapidly, making it more difficult to carry on a conversation

The intensity recommended should be relative to the person’s current level of fitness. A slow walk to the shops may be a moderate intensity for one person, but low intensity for another.