NCTV Episode 29

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • Why walking is important
  • The recommended level of physical activity a week
  • The health benefits of walking
  • An inviting scene to entice you outside for an Autumnal walk
  • Ways to motivate yourself and make walking a habit


If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 29 which is all about the health benefits of walking.

First of all, why choose walking as a topic?

Well in the UK and as I’m sure it is elsewhere in the world, physical inactivity is a public health problem. Here it is responsible for 1 in 6 deaths which is equal to smoking and it’s been found that 1 in 3 men and 1 in 2 women are not active enough for good health.

People who don’t achieve the recommended level of physical activity are at risk of developing serious illnesses such as diabetes, heart disease and cancer.

So what is the recommended level of physical activity? Well the UK Chief Medical Officer recommends at least 150 minutes of moderate intensity activity, or 75 minutes vigorous activity, or a combination of both, a week

If you struggle to know where, when and how to get your exercise in, starting with a brisk walk on a trail near you, close to home is one of the easiest forms of exercise to improve your health.

The great thing about walking is that everyone can benefit from it, not only by reducing the risk of developing serious conditions but also in helping to manage those conditions if you do already have them, including cancer.

Certain conditions that walking can help to reduce the risk of are Alzheimer’s, Colon Cancer, and Type 2 Diabetes, all by 40%, depression by 30% and coronary heart disease & breast cancer both by 20%.

When it comes to management of conditions, regular physical activity such as brisk walking improves the control of blood sugar levels in people with type 2 diabetes, it can help people in the rehabilitation of stroke and COPD patients. It can help prevent bone loss associated with aging. It can help counter the effects of rheumatoid arthritis and can be as effective as an anti-depressant for those who suffer with mild or moderate depression.

Those are some of the main conditions it can help with but the list doesn’t end there, walking is also beneficial for longevity, weight loss, muscle strength, improving sleep, supporting your joints, improving your breathing and energy levels and slowing down mental decline.

Moving on and just to say that it has been reported that 1 in 4 people would be more active if advised to do so by a healthcare professional – So here it is, my advice to you as a healthcare professional, increase your exercise for better health outcomes, and what easier way to do that than starting with enjoying a brisk Autumn walk in the woods, parks and downs near you?

It’s free, it’s easy to do, and it’s easy on the joints so be sure to get yourself some comfortable and supportive shoes or trainers, pack yourself some water and healthy snacks (and maybe in this weather a waterproof jacket) and get yourself out there.

Don’t just make it a one off though, make it a habit and think of ways to include it in your daily routine such as walking more to the shops or work, or doing it regularly with a friend or family member. You could even join a local walking or rambling group.

If it helps, try listening to some up-tempo music or a podcast you enjoy.

If you need some extra motivation there are numerous fitness tracker style watches and also various walking apps you can get to set goals, see nearby routes, number of steps taken, calories burnt and some with rewards to unlock to keep you going too.

So there you have it for this week’s bitesize tip to help your health flourish, bye bye for now.