The wonders of winter walking

Fans of winter walking know that it brings its own pleasures. Shorter days make it easier to admire the sunrise or sunset. If you’re lucky you might spot snowdrops or other early spring flowers, and frost can add a different beauty on the coldest days. Still, even on an overcast day, there’s plenty to take in. You get to enjoy nature’s gems, especially if you take woodland walks and canal walks.

Winter is also a great time to spot birds, because there’s less leaf cover to camouflage them, plus there are many species that migrate to the UK for the winter, including fieldfares, redwings, waxwings, bramblings, and some types of geese and swans. This time of year is good for archaeology and geology, too – when the bracken and other plants wither, it’s easier to make out signs of old settlements or rock formations.

Most of us could benefit from moving more, and walking is a great year-round activity. You don’t have to be out in the country either – a brisk walk to your nearest supermarket or a walk round a town park is just as good. If you’re in the city, try going for a history walk. You can look out for blue plaques and other signs of notable events as you wander.

Before you start

BHF physical activity specialist Lisa Purcell says: “Walking is one of the best ways to get your recommended 150 minutes a week of physical activity. Regular moderate-intensity walking can help reduce your risk of coronary heart disease, stroke, diabetes, obesity and osteoporosis.”

To stay comfortable, wear layers that you can take off as you warm up. If conditions are wintry, many outdoor shops or websites sell ice grips that fit onto your normal shoes. If you have balance problems, it may be best to wait for another day.

Remember to check with your GP before you start a new exercise regime, especially if you have a health condition. Whatever your fitness level, start off walking slowly for the first few minutes and build up gradually. Reduce your pace again at the end of your walk to allow your body to cool down slowly.

Follow our guide:

If you're a beginner

Make walking part of your daily routine. Try going up and down the stairs, or walking the length of your garden, a few times during the day.
Get your posture right – stand tall with eyes looking straight ahead and chin up. Let your shoulders fall down and back and pull in your stomach. When walking, your heel should hit the ground first, and you should push off with your toe.
Start off at a level that suits you, even if it’s just for a few minutes at a time – something is better than nothing. Aim to build up to at least ten minutes, increasing the number of sessions you do each day.

Sign up to My Step Challenge

Exercise can raise your spirits when you're feeling low or anxious. My Step Challenge is a simple way to lift your mood and stay active.

Just choose your target, count those steps and spread the word.

If you’re moderately fit

To improve fitness, try interval walking: first, walk at a moderate intensity. This will make you feel warmer and breathe harder than normal but you should still be able to have a conversation. Speed up so you’re walking vigorously for a minute, then return to moderate intensity. Repeat.
Carry on increasing the intensity, time and distance of your walks as your fitness improves.
Consider Nordic walking, where you use poles to help propel you along in a way that uses your upper body as well as your legs. Find a class or instructor near you by calling 0848 260 9339 or visit the Nordic Walking website. You can also search “Nordic walking” on YouTube for some videos and tips.

If you’re very fit

Vary your terrain so it’s more challenging.
Always stretch after a long walk to help prevent muscle aches.
Don’t forget a bottle of water, and perhaps a piece of fruit and a sandwich for longer walks.

No matter how long or short your walk is, in addition to the physical benefits, going out for a walk even when you don’t feel like it can do wonders for your mental health and general wellbeing.

Whether you’re a beginner or a regular walker, try not to think about it as exercise or a challenge. Just step outside, breathe in the fresh air, walk for a few minutes, and enjoy your surroundings.