Transform every walk you do into a workout

What should you eat and drink if you’re walking for exercise?

“Aim to drink two litres over the course of the day if you’re walking regularly,” says Rhoda Cameron. “Water is best but anything counts, as long as it’s not a diuretic. If you drink coffee or tea, try to stick to decaffeinated.” Whether or not you should eat before your walk depends on the time of day and preference. Cameron is a devotee of early mornings, saying “I prefer to do that on an empty stomach”. 

If you do eat before walking, nutritional therapist Anne Larchy suggests: “Have some slow-release carbohydrates – anything wholemeal will work – plus protein. For a snack during your walk, I’d recommend a banana or home-made energy snack with oats, nuts and dried fruit, rather than a commercial bar which tends to be full of sugar. On a long walk, I’d suggest a drink with electrolytes, preferably made from a tablet added to water. These help to replenish the salts and minerals we use and lose during exercise over a prolonged period.”

Fitness kit to enhance your walking

“All you need is a decent pair of shoes,” says Richardson. Make sure they are comfortable, don’t rub and provide adequate support. Socks are also important, according to Bupa’s guidelines on walking, as they help to guard against blisters. They shouldn’t bunch up in your shoes and should take sweat away from your feet. Wear light clothing, incorporating wind- and waterproof layers if needed, plus reflective clothing if you’re out when it’s dark. 

There’s no shortage of tech to motivate you. Opt for an app like Strava, which tracks your physical exercise (using GPS) and can be helpful in goal setting. It also enables you to join challenges and share achievements with friends and followers, if that’s your thing. For new route ideas, you can access a database of trails with an app such as AllTrails. “I use my Fitbit app and aim to get up to 65-70k per week,” says neurodiversity coach Hayley Bee. “I definitely get more steps in than I would without it.”

“Some of the wearable tech [such as Apple, Garmin and Fitbit watches] provides physiological stats, such as heart rate variability,” says Tracy Richardson. “HRV is a tangible way to note variations in your cardiovascular health and overall wellness.” However, relying on tech as a motivator has a downside: “If you feel deflated when you don’t meet your targets, it’s simply one more added and unnecessary stressor,” she says.  

How to take your walking workout to the next level 

Be adventurous, suggests Tracy Richardson, such as rambling on trails as opposed to footpaths. “Walking up and downhill is more tiring, and as the body adapts over time, this becomes easier, improving your resilience and cardiovascular endurance.”