May is National Walking Month, and at UK Health Insurance, we’re celebrating one of the easiest ways to boost your health, walking. Whether it’s your daily commute, a lunchtime stroll, or a weekend challenge, walking offers real benefits without needing a special kit or a gym membership. The health benefits of walking go far beyond just physical fitness – it supports your mental wellbeing, sleep quality, and overall lifestyle.
To mark the occasion, we caught up with Alex, our Compliance Officer, who shared how walking became a key part of his lifestyle. From mental health to fitness goals, his story proves that small steps can lead to big changes.
Q: What motivated you to start long-distance walking?
Alex: “My knees are bad from cricket so running was out. Walking was easier on the joints but still a challenge, and over time I just started going longer distances. Plus, setting up my fitness Instagram helps a lot, posting what I’ve done keeps me accountable.”
Insight: Walking is one of the most accessible forms of exercise and benefits people of all ages as it’s joint-friendly and low-impact. Accountability. By setting up a dedicated Instagram, he created a small community, celebrated milestones, and kept himself motivated to keep moving. The health benefits of walking are easy to build into your daily routine, especially when combined with a little encouragement and consistency.
Top Health Tip: If you’re struggling to stay motivated, try:
- Starting a private or public fitness account to track walks and wins
- Sharing routes, goals, or thoughts, even just for yourself
- Following others who inspire you to keep going
You don’t need to be an influencer, just someone putting one foot in front of the other.
Q: What advice would you give to someone struggling to start?
Alex: “Just get out the door. Don’t aim for a big number, just walk for 10 minutes. That’s how I started. Sharing it online helps, it’s good motivation.”
Insight: Starting a new habit can feel daunting, and finding the motivation is often the hardest step. The NHS recommends beginning with short, achievable goals and gradually building up your activity level over time. Even a brisk 10-minute walk can clear your mind and help you relax.
Q: How different do you feel now, both physically and mentally, compared to when you started?
Alex: “Massive difference. At the start, I had horrible shin splints, felt stiff constantly, and my head wasn’t in a great place. A proper pair of trainers sorted the shins, and now I feel way more balanced. It’s done more for my head than anything else. Being outside, especially when it’s sunny, helps me reset. It’s like I leave the stress on the pavement.”
Insight: Regular walking has proven mental health benefits. According to the NHS, it can reduce stress, lift your mood, and improve overall wellbeing. Alex’s experience is a good reminder: don’t underestimate the impact of proper footwear and pacing yourself. Shin splints are common when you suddenly increase your activity, walk on hard surfaces, or wear unsupportive shoes.
Beginner Walking Tips: How to Start Walking Safely and Build Healthy Habits
- Invest in good footwear – Supportive, cushioned trainers designed for walking or running can make a huge difference.
- Take it slow – Begin with short, manageable walks and gradually increase your pace and distance.
- Mix up your routes – Softer surfaces like grass or trails can reduce the impact on your legs.
- Stretch and recover – Gentle stretching before and after your walk can ease stiffness and help prevent injury.
Q: How has it influenced your sleep and diet?
Alex: “I sleep much better now. Food-wise, I’ve started eating cleaner, just felt natural. My body wants fuel, not junk.”
Insight: According to the NHS, engaging in regular physical activity can help you fall asleep faster and enjoy better sleep quality. Improved sleep quality and healthier eating patterns often emerge from regular physical activity.
Q: What physical changes have you noticed?
Alex: “Dropped some weight, clothes fit better, legs feel stronger. I don’t get out of breath on hills anymore either.”
Insight: These are common wins for regular walkers, and they’re achievable without costly gym memberships or equipment.
Q: What tools help you stay on track?
Alex: “Strava’s my go-to. It maps everything and keeps me pushing.”
Insight: Free apps like Strava and MapMyWalk are excellent for motivation, tracking, and discovering new routes.
Q: Any new upcoming goals?
Alex: “Yeah, I’m properly eyeing up a marathon next year. Already walked 31km so 42 doesn’t feel mad anymore. Might tie it to charity too, make it mean something.”
Insight: Setting goals, especially ones with purpose, keeps the momentum going. Charity walks, workplace challenges, and step competitions are brilliant ways to get started.
Getting Started: Tips for Walking More Each Day to Bu
If Alex’s story has inspired you but you’re not sure where to begin, the NHS offers simple, realistic advice to help you get going:
- Start small – Begin with 10-minute brisk walks and build up gradually.
- Make it part of your routine – Walk to the shops, take the stairs, or use your lunch break to stretch your legs.
- Track your progress – Take regular progress photos, journal how you’re feeling mentally, or follow Alex’s lead and set up an Instagram account to share scenic routes and milestones. It’s a great way to stay accountable and celebrate how far you’ve come.
- Get the right gear – Comfortable, supportive footwear makes a big difference and helps to prevent injuries.
- Buddy up – Walk with friends, and family, or join a local walking group to stay motivated.
The health benefits of walking are available to everyone, and incorporating walking into your day doesn’t need to be overwhelming. Whether you’re a busy parent, a commuting professional, or part of a workplace wellness programme, these small changes can quickly become healthy habits.
Walking for Wellness: Final Thoughts on the Mental and Physical Health Benefits of Walking
Alex’s story shows how a few daily steps can transform your health and wellbeing, both physically and mentally. Whether you’re an individual looking for balance, a couple seeking shared goals, or a business encouraging employee wellness, walking is an accessible and cost-free way to make a meaningful change to your overall health.
At UK Health Insurance, we believe in supporting active lifestyles, not just with our private medical insurance plans, but with real stories that show what’s possible. For more inspiration on wellbeing at work and beyond, check out our health and lifestyle blog.