Walking is a great stress reliever which boosts your health and fitness too. Fitness expert Lucy Wyndham-Read shows you how to work out on the move … plus we’ve got some great British walks for you to try.

Walking is one of the best (and most underrated) forms of all-round exercise.  It’s also completely free and it’s something everyone can do at their own pace.

It’s not only good for flexibility, joint mobility, co-ordination and for lifting your mood and  boosting energy but, if you increase your pace, walking can also improve your heart and lung health, help reduce body fat, boost your metabolism and give your legs, bottom, abdominals and arms a work-out too. What’s not to like about that?

Get a move on

Fitness expert Lucy Wyndham-Read advises that, to walk at ‘race’ pace, you first need to find what your maximum walking pace is.

“To do this, start walking and increase your pace every 30 seconds until you are just about to break into a jog – this is your maximum walking pace,” explains Lucy.

“To find your race pace, ease off by 5 to 10 per cent – this is the perfect race pace for you.”

Turn your walk into a work-out

“Why not get some added value out of your regular countryside walks by turning them into a super sculpting work-out by simply adding these following moves to shape and sculpt your body,” suggests Lucy.

• Bottom Lift and Leg Toner - Simply walk by taking a longer stride, just as if you are stepping over a big puddle. Aim to do this for 20 steps. The benefit of this is the increased range of movement through your hips will lift and sculpt your bottom and your thighs.
• Ankle Definer - Every time you reach a point on your walk where you see a beautiful view, stop and stand with your feet hip width distance apart so that your body is straight. Now slowly lift both heels off the floor so you rise up onto your tiptoes, hold for a second then slowly lower. Aim to do 20 of these. This will help sculpt through your ankles and lower legs and improve your balance.
• The Tummy Toner - This simple exercise is great for toning deep into your abdominals and drawing in your waist. While walking or standing, pull your belly button in tight towards your spine and hold for 10 seconds. Use a prompt to remind yourself to keep doing this – say every time you see a certain tree, or animal, or even simply every 5th minute.
• Formation walking - If you are doing a group walk, then add a fun fitness challenge by walking in a line, one behind the other. The person at the back has to overtake everyone by walking faster to reach the front and keep walking faster to keep in front while the next person at the back tries to reach the front.  Keep this going and it not only makes a walk fun but, most of all, encourages everyone to walk that little bit faster so you get a great work-out.

Where to go walking

Incorporating brisk walking into your life every day is important – whether it’s walking to work, the shops or taking the dog out – but, if you’re after a longer, more-scenic hike, we’ve got some suggestions for you.

Ten Great British Walks

• Devon: The Tarka Trail: A 30 mile (48km) walking and cycling route between Braunton and Meeth in North Devon, passing through largely unspoilt countryside as it was described by Henry Williamson in his classic novel ‘Tarka the Otter’. 
• Cornwall: Port Isaac to Porteath: A 7km walk around rocky headlands taking in secluded coves, a folly, an abandoned village and an old mine.
• South Wales: Rhossili Bay: This is a 5 mile walk along one of the finest sandy beaches in the UK – watch out for seabirds and seals.
• Isle of Wight: Tennyson Trail:  A 14 mile walk across the island taking in ancient burial sites, the Tennyson Memorial and the Needles.
• Sussex: Seven Sisters from Birling Gap to Exceat, Sussex; This route will take you along 4 miles (6.4km) of the South Downs Way, taking in breathtaking cliff-top scenery in the Seven Sister’s Country Park.
• Norfolk: Blakeney Point Coastal walk; Look out for the lifeboat house, grey seals and sea lavender on this beautiful coastal walk.
• Warwickshire: The Lapworth Circuit: This 4.5 mile route takes in Shakespeare’s Forest of Arden and some beautiful stretches of the Stratford on Avon and Grand Union Canal.
• Lake District:  There are so many walks in this lovely area but try hiking between Great Langdale to Wasdale (9 miles, 14.4km) and go up the famous Scafell Pike.
• North Yorkshire: Ingleton Waterfalls Trail: This is a 4.5 mile walk through ancient oakland and magnificent Yorkshire Dales scenery.
• Fife: The Elie Chain Walk: This three-day 32 mile (51km) walk takes in the village of Lower Largo (birthplace of Alexander Selkirk, inspiration for Robinson Crusoe). It ends in St Andrews, the university town famous for golf.

For details on other walking routes in the UK, visit www.ramblers.org.uk

What’s your favourite walk?

Post details from your walks below for other be healthy readers to share.