Walking: The Underrated Powerhouse for Fitness and Well-being
- Helen Shingfield
- Dec 9, 2025
- 3 min read
When we think about getting fitter or starting a new routine, it’s easy to jump straight to the “big” things — joining a gym, lifting weights, signing up for a 10K. But one of the most powerful things you can do for your health, your mood, and your long-term fitness is also the simplest: Walking.
Just walking.
It’s the exercise most people overlook and yet it’s the one that almost everyone can benefit from immediately.
It’s the Easiest Way to Build a Habit
Most people don’t struggle with what to do — they struggle with showing up consistently.
Walking removes almost every barrier as it requires:
No equipment
No membership
No need for specific clothes
Zero skill required
Due to its extremely low barrier to entry, walking becomes the perfect “anchor habit” that makes adding other training later feel much easier. If you want to start moving again but feel overwhelmed, walking is a great place to begin.
It Reduces Stress (More Than You’d Expect)
Walking clears your head. Regular walking has been shown to reduce stress hormones, improve mood, get your brain working, and help regulate sleep.
And it doesn’t need to be a big dramatic hike — a 10–20 minute wander, ideally outside, genuinely shifts your nervous system out of “fight or flight” and into “rest and digest.” This is especially powerful for people juggling work, parenting, busy schedules, or long periods of sitting.
It Supports Strength Training
People often see walking as something separate from “real” training — but it’s actually a brilliant partner to strength work.
Walking helps with:
Recovery between tough sessions
Circulation, reducing stiffness
Core & pelvic floor function (especially useful for postnatal clients)
Joint health as you increase your training load
And if you’re training for something specific, like a return to running or a 10K, walking builds stamina without extra impact.
It’s Quietly Brilliant for Cardiovascular Health
You don’t need to be breathless or drenched in sweat for your heart to benefit.
Blood pressure
Cholesterol
Blood sugar regulation
Overall cardiovascular fitness
For many people — especially 35+, peri-menopausal, postnatal, or returning after time off — walking is a safer and more effective starting point than jumping straight into high-intensity workouts.
It Helps Build Routine Without Overwhelm
Walking gives you structure without pressure.
You can walk:
to work
with a coffee
during a lunch break
while listening to a podcast
pushing a pram
or just to get some space
Small, consistent movement adds up astonishingly quickly. Ten extra minutes a day is over 60 hours of movement a year.
It’s Free, Local, and Actually Enjoyable
We often forget that movement can simply feel nice. I fell in love with walking, it’s my fitness origin story. In Norwich especially, we’re lucky — river paths, Mousehold Heath, the Cathedral grounds, Eaton Park, Whitlingham, and all the little cut-throughs make it easy to find a route that suits your day. Walking gives you a reason to explore your own city, breathe, and watch the seasons change.
It’s the Gateway to Everything Else
People who begin by walking regularly tend to:
feel more confident in their bodies
sleep better
make better food choices
find it easier to start strength training
stick to their routines for longer
Walking isn’t “just walking.” It’s the foundation for a healthier, stronger life — and it’s available to you every single day.
If You’re Restarting Fitness - Start Here
You don’t need a full plan, you don’t need the perfect shoes, you just need to step out the door. Start with 10–15 minutes a day and build from there. Let walking be the simple habit that carries you forward.
And if you want support building strength or confidence on top of that foundation, I can help you take that next step — whether you’re brand new, returning after a long break, or juggling motherhood, work, and everything in between.
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