 |  Ken Fox
Ken is Professor of Exercise and Health Sciences at the University of Bristol. He advises the government on physical activity and obesity and is scientific editor of the Chief Medical Officer's report on Physical Activity and Health to be released in April 2004. |  |
- Walking.
Walking is the most natural form of physical activity. Because it can take place repeatedly throughout the whole day, it can make an important contribution to your weight management.
- Improving your health.
Walking not only makes you fitter but can also help protect you against heart disease, diabetes and other problems such as osteoporosis.
- Positive attitude.
Instead of regarding activity as the enemy and something to be avoided, look for opportunities to walk and take the stairs. Praise yourself for doing something positive for your weight and health.
- Take the opportunity.
Walk whenever you have the time and energy. Buy a pedometer from a sports shop or chemist and aim to increase the number of steps you take by 2-3000 a day. The ultimate aim is to build up to 10,000 steps.
- Your time.
Build a regular slot into your day that becomes your walking time. Aim to build up to 30 minutes of brisk walking, but if time is a problem, you can achieve this in 10 minute bouts and get almost the same amount of benefit.
- Building up.
After a few weeks and when you feel ready, include a hill or two in your regular walk for additional cardiovascular benefit.
- Walk with a friend on a regular basis.
It makes it fun to have a chat and acts as a contract between the two of you to make sure it takes place when you feel like collapsing in the chair instead.
- Being positive.
Enjoy positive mental feelings from regular brisk walking. It can invigorate you and will provide an immediate reward and help bring you back next time.
- Keep records.
Keep a record of your achievement whether it be time spent walking each, number of steps achieved on a pedometer, or distance achieved. Congratulate yourself on your achievements and tell others. They will be pleased for you.
- The benefits.
Keep a record of the benefits you feel from increasing your walking such as feeling more energy, better complexion, more toned body, or simply have a better mood.
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