It’s hard to find time for a workout at the gym. Families, work, money and personal commitments all play havoc with our exercise goals.But don’t feel guilty. There is a way to incorporate exercise into your daily routine, and it requires nothing more than a comfortable pair of shoes.

It’s walking.

Walking is the quiet achiever of the exercise world. A good walk is surprisingly effective on your emotional and physical health. Not only can you tone muscle, burn calories and get a cardio workout, but it’s free and easy to incorporate into your daily routine. Plus, it’s great for your mental health too – improving sleep and increasing happiness.

How effective is walking as an exercise?

Experts tell us we need 150 minutes of moderately intense physical activity each week – that’s about 30 minutes of exercise spread out over five days each week.

Walking for 30 minutes at a brisk rate will burn around 90 calories, which might not seem like a lot.  But because it’s a weight bearing exercise – you carry your own body weight when you walk – walking has been proven to increase cardiovascular fitness, strengthen bones, reduce excess body fat and boost muscle power and endurance. Plus, it also helps reduce your risk of heart disease, type 2 diabetes, osteoporosis and some cancers. You can read more about the health benefits of walking here.

It’s easy to make walking part of your daily routine. Walking is a low impact exercise that can be done by everyone, of all ages and abilities, and requires nothing more than a comfortable pair of shoes.

Here are simple ways to incorporate walking into your life:

• Walk to and from the train station on your way to work;
• Walk the kids to school;
• Head out for a walk around the block at lunchtime;
• Walk the dog anytime;
• Take the stairs instead of the lift;
• Get off public transport one stop early and walk to work or home;
• Vacuum the house;
• Walk to the local shops;
• Prams and walking are a perfect match. If you are a parent of young children, incorporate walking into your daily routine.

If scheduling a 30-minute walk into your day is a bit of a stretch at first, try breaking it down into 10-minute routines. Simply walking between the train station and home a couple of times a day will do the trick.

Mental health

While a brisk walk will boost your energy levels by cranking up your circulation and flooding your cells with oxygen, a walk surrounded by nature will do wonders for your mental health. It can reduce depression, raise self-esteem, improve mood, reduce stress and improve concentration. If you want to find out more about how walking can affect your mental health, talk to a psychologist. You can find one here.

So whether you go bushwalking on the weekend, or head to a park in your lunchbreak, you are guaranteed to return feeling refreshed and reinvigorated, body and soul.

Is there a right way to walk?

While just about anyone can take a walk to boost their fitness levels, with a few simple tweaks you can improve your chances of a good workout. The first rule of exercise? Engage your core muscles. This helps to strengthen posture and tone muscle. When walking, the best way to do this is don’t slouch. Stand up straight, and don’t lean too far forward or backwards. By holding your stomach muscles in, you can better support your body’s weight.

Then, simply let your arms swing naturally, and follow your footfall from your heel to the toe.

Should I wear correct footwear?

Walking requires no real equipment, but a good strong pair of shoes will make your walk more comfortable. While normal sneakers or casual flats will be sufficient for most walks, serious bushwalkers might want to consider some specialist footwear. Specialist walking shoes have an Achilles notch – a little dip down in the back of the shoe – that helps relieve stress on the Achilles tendon. Also, make sure your toes have plenty of wiggle room, and the sole is flexible enough to move with your foot.

It pays to try on new footwear at the end of the day, when your feet are naturally swollen – this will help you ensure that the shoes are comfortable, no matter how long your walk is.

Make it part of your routine

If you want to build walking into your routine, try making it interesting. Try using a fitness app or a pedometer to record your progress. Taking note of calories burned and kilometres walked will inspire you to start setting goals for yourself. Also make a note of your mental wellbeing, your sleep patterns, and any changes to your body that you notice.

Change your route regularly. You’ll soon discover new walking routes, new parks and new neighbours when you hit the streets daily.  Mix it up by going uphill to burn more calories, and change your walking speed from speed walking sprints to slow helps to keep it interesting.

The best way to keep it interesting is to walk with friends – it’s a great way to kill two birds with one stone.

As with any new exercise, before getting started, check in with your doctor first, especially if you are over 40, or haven’t exercised for a while. You can find nearest medical clinic, here.