Walking for at least 30 minutes each day is the optimal 'sweet spot' for boosting health, according to fitness experts, as the NHS introduces a rewards programme to encourage this habit.
NHS 'Marathon A Month' Challenge
The NHS is encouraging people to walk for 30 minutes a day, introducing a rewards programme that entitles walkers who reach a certain distance to special discounts. Over a month, this level of exercise amounts to walking a marathon, hence the name 'Marathon A Month' challenge. Walkers can log their walks via the NHS website or track them using a phone or smartwatch, with steps converted into incentives and discounts.
Expert Recommendations
Scott Harrison, personal trainer and founder of The Six Pack Revolution, describes 30 minutes as a 'realistic sweet spot' that is achievable for most people, even when working full-time. 'It's long enough for most people to raise their heart rate, improve circulation, and stimulate muscle growth and metabolism while taking part in some meaningful physical activity,' he says. He adds that 30 minutes removes the barrier that an hour might present, and suggests adding intervals of one minute at a quick pace followed by a slower pace.
Chartered personal trainer and nutritionist Joseph Webb also backs this benchmark, noting that the UK chief medical officers' guidelines recommend adults aim for at least 150 minutes of moderate-intensity physical exercise each week, of which walking can form a part. He encourages older adults to combine regular walking with strength and balance exercises at least twice a week to maintain independence and reduce the risk of falls.
Benefits of Walking
Walking improves flexibility, boosts the immune system, reduces type 2 diabetes risk, strengthens muscles, improves sleep, and boosts mood. It requires no special equipment or gym membership. Joseph Webb notes that while a long weekend walk contributes to weekly activity, walking 20 to 30 minutes most days is better for supporting both physical and mental wellbeing.
Practical Tips
Even 10 to 15 minutes a day is worthwhile, with a gradual increase towards 30 minutes being a realistic goal. A 'trigger points' concept from Vitality's Habit Index gamifies step counts by picking bases in the office, like the coffee machine, to prompt short walks. On average, adults walk around 100 steps per minute, so five minutes of extra walking equates to 500 steps, and doing this four times adds 2,000 steps.
