To think that just walking for exercise isn’t enough to keep fit?

[Notjustanymum]

Just that, really! I’m somewhere North of 45 years old, and started walking last year before the pandemic hit. I walk twice a day (with dog) for about an hour each time.
While I’ve noticed that I pick my feet up better when walking now, I still struggle with uphill and stairs and have lots of trouble with foot and shoulder pain. I didn’t go to the gym before (or not for over 10 years, anyway).
What do you do to keep fit/keep aches and pains away? Should I be doing something else?

I added in some pilates to the dog walking, and definitely felt the benefit. I had a discectomy a year ago (so lots of back pain) and have found since strengthening the core with pilates I have no pain anywhere, not even little niggles. It's like wearing an internal corset

Lottie Shaw on YOutube has some nice tutorials.

I agree a good pair of shoes is a must.

When I was a lot younger I used to look at the footwear choices of older people and assumed they just preferred those particular styles/ had money to buy the more expensive shoes. I was perfectly happy in my Asda/Primark etc. Now I'm in my mid 40s I find I can't wear those shoes anymore, they don't provide me with anywhere near enough support and I start aching pretty quickly.

Loads of amazing and helpful suggestions- thanks!
By “fit” I mean that when I started, I thought I would feel less achey as I progressed, but although I’ve noticed an improvement in my steps and also in my knees, my shoulders and neck still hurt - possibly more now!
I’ll definitely look into supplements, and start tackling some hills, too.
I lost 21lbs over three weeks last September and have kept it off (thank you, Fast-800 diet!), but exercise alone has never lost me any weight, so I feel another three-week-diet is also on the cards to lose a bit more, as I’m definitely overweight...

Is anyone else having much luck using the outdoor gyms in their local parks? Relatively near me there's one where I can do a 25-30 minute session. If I walk there and back, that's about 3 miles of walking including hills both ways. Costs nothing except time (and maybe dropping in for a takeaway coffee on the way home) and gives a bit of structure to my exercise.

Of course, when it rains solidly all day I can't get much out of it. Today's plan for a morning session was washed out!

I'm 46 so north of 45 too. I see someone on page 2 already mentioned the NHS health and fitness page. www.nhs.uk/live-well/exercise/

You need either 150 min of moderate or 75 min of vigorous exercise. Moderate is defined as walking up stairs. Not a stroll in the park. In addition, you need 2 x strength training exercise. I don't think you are exercising enough. At 46 you shouldn't be struggling uphill or stairs. We are still very young!

I am quite fit according to my Apple Watch cardio health. For example, I find PE with Joe Wicks easy when I tried them with the kids during first lockdown.

To keep fit, I have since subscribed to Les Mills on Demand at the start of lockdown. I do 2x 55 min cardio a week and one weights session and one yoga/pilates/tai chi. I have done Les Mills HIIT classes when I'm short on time but I don't enjoy them as much.

Ah sorry, it says brisk walking is moderate and walking uphill is vigorous. You can definitely get fit walking. Just need to walk faster!

If anyone is finding it difficult walking with bunions...

I invested in a pair of Hanwag Hallux boots which are specifically for people with bunions and they’ve changed my world. Got them fitted with orthotic insoles from the podiatrist and I’ll only get a twinge now if I’ve been on really rough terrain.

@MrsJBaptiste

I think people who go out for a walk and take an hour to go half a mile won’t really get any benefit from this form of exercise. I for one would much rather be in the gym but hey ho, that’s a distant memory now and walking is what we all do...

I aim for 5km in under 40 mins with a few hills thrown in and then I can tell I’ve done something. This plus 3-4 HIITs a week and additional arm exercises and I don’t feel too lazy (but my God, I’m having to watch what I eat now I’m stuck WFH… )

I miss the days when I could walk that fast! My hip mobility is not what it used to be. I did a hilly 5k in 75 minutes, on Monday, though there were a few slowdowns to tiptoe through gaps in ice that hadn't yet melted, plop pokemon in gyms stop for people to pass get Ds2 and his unfortunate loud coughing tic out of the way where there wasn't much room and so on.

I'm hypermobile with a fair bit of joint damage and I really feel it if I don't get a walk for a few days. I missed a few days, last week, because of snow and ice, and when I did get out for a bit of a stride, on Sunday, my entire lumbar region felt really tight.

@andyindurham

Is anyone else having much luck using the outdoor gyms in their local parks? Relatively near me there's one where I can do a 25-30 minute session. If I walk there and back, that's about 3 miles of walking including hills both ways. Costs nothing except time (and maybe dropping in for a takeaway coffee on the way home) and gives a bit of structure to my exercise.

Of course, when it rains solidly all day I can't get much out of it. Today's plan for a morning session was washed out!

If your username is accurate, you left it too late🤣 Was quite pleasant before 11, if you discount the mud, squelchy leaves and half dissolved dogshit!

Marking place to read at length, as it looks like there are some great suggestions on here.

Outdoor gyms are all taped off here. They aren't all taped off everywhere in GB?

@Cheesyblasters

Is step any good for keeping muscle mass if hand weights are used?

you must walk at pace as pp said - you can feel the difference if you sort of stride - I used to pace myself between lamp posts and I lost a lot of weight once when I had a half hour walk to work.

Also how important is using your arms when you walk ?

Depends on the person.

I’m young and healthy. Walking is enough to maintain my fitness levels whilst gyms are shut - I can maintain my toned legs/muscle; I can sprint when necessary, my walking pace is fast etc. I’m never really out of breath and I don’t experience general aches and pains nor issues with stairs.

However I absolutely did was when I had low vitamin D so can sympathise with how you feel.

What trainers do you use?

Are you carrying stuff whilst walking? Can’t see how walking causes neck/shoulder pain otherwise, unless there’s underlying health conditions at play

@GeidiPrimes

I added in some pilates to the dog walking, and definitely felt the benefit. I had a discectomy a year ago (so lots of back pain) and have found since strengthening the core with pilates I have no pain anywhere, not even little niggles. It's like wearing an internal corset

Lottie Shaw on YOutube has some nice tutorials.

@geidiprimes Lottie Shaw has some nice gingerbread recipes, do you mean Lottie Murphie? 😂

Try Angie Fitness TV on YouTube. It's for the over 40's and she has done a 30 day programme. It's CV to start, then yesterday was weighrs(small), just the upper body. Whole workout was 30 minutes. Lots of levels. I've been adding in extras since Pilates was cancelled and its the wrong weather for heavy gardening. Already feel a difference

I voted yabu because if youre walking fast enough to elevate your heart rate then its definitely classed as exercise. Although saying that a gentle stroll is still better than sitting on the sofa.

Haha yes JennysWell, if only core exercise was as easy as eating copious amounts of baked ginger goods.

Actually, off the back of this thread I'm going to do yoga again, either videos or online Zoom classes.

I did it for approx 8 years (detox/vinyasa flow classes) and was pretty damned flexible if I say so myself.... it also doesn't take long to get the hang of the moves for anyone worrying about this.

My mother is a very fit 88yo. Has never done a sport in her life. But has also never had a car, lives in a hilly area, and also still cleans down her house in the old-fashioned way: shifting furniture and climbing onto chairs. She reckons it's the chair climbing that really makes the difference. Could probably be replicated in a less domestic context.

I disagree OP, walking is definitely enough to keep fit. But you have to walk briskly and build up a bit of a sweat. Not this strolling along at 2mph nonsense that most people "exercising" seem to do.

The other day I walked 4 miles in an hour. That's the sort of speed you need to be aiming for.

A few years ago I was working in London and commuting both days so I walked about 1 hour 20 minimum every day. It made a big impact on my running speed. Walking is one of the best exercises you can do - but as above - not a gentle stroll.

As for the aches and pains, not sure walking is causing that. But you could look at doing some strength and conditioning exercises. If you can afford it, a few sessions with a PT (either online or wait until you can meet face to face) might be a good investment to learn some good techniques. And a sports massage every few months might help too.

I think it depends how fit you were before.

Someone who has never walked much would get a lot fitter if they started walking regularly, especially if they pushed themselves a bit (walking further, on hilly ground, making an effort to walk faster etc.)

Someone who was regularly running 10K or more would probably feel that they were beginning to lose their fitness if they were only allowed to walk, unless they had time to do mammoth hill walks nearly every day.

You only get fitter if you push yourself, but the definition of that will vary from person to person.