Be Active

Fitness Zone – Guide to getting started with walking

Georgina, is the founder of A fat lot of good. She lives with her three children. Each week, she writes about the sense—and nonsense—of life.

Staying active pays off, those who are physically active tend to live longer, healthier lives and are taking care of their ‘being active’ wellbeing.

Walking is one of the simplest and inexpensive options to increase your physical activity level and improve your overall health. Being a weight-bearing exercise that helps maintain bone density and is easy on joints. Walking at a brisk pace is considered moderate-intensity physical activity, and doing this most days of the week for 30 minutes or more enables you to meet the criteria for physical activity for health benefits.

Whilst a complete physical activity rounded programme should include aerobic exercise, strength training exercise and flexibility, walking at minimum gives you personal space, vigour and allows you to create a pattern of health that fits into your schedule that is enjoyable and achievable.

Being mindful that commitment to regular physical activity is more important than the intensity or style of workout, where enjoyably stands tall.

To increase your daily step count, look for opportunities to be more active, seek a pedometer where it can serve as motivator to accumulate more steps. Every step counts where even small increases added into your daily routine can make a difference.

For most healthy adults, 10,000 steps per day is a reasonable goal. If your baseline steps fall short of this value, aim to increase your activity level by 1,000 steps per day every two weeks until you reach your goal. To put your step count into perspective there are about 2,000 steps in a mile.

How do I use a pedometer to supplement my walking programme?

Firstly determine your baseline physical activity level. To do this, wear the pedometer for one full week without altering your typical routine. If you are routinely active, continue being so but, if you are not habitually active, do not start during this one week period. Be mindful that if you regularly participate in activity, your steps per day value will not correspond correctly to your activity level.

Steps Per day

<5,000 – SEDENTARY

5,000 -7,499 – LOW ACTIVE

7,500 – 9,999 – SOMEWHAT ACTIVE

10,000 – 12,500 – ACTIVE


Choosing a Pedometer

Step counting is what most pedometers do best, therefore purchasing an accurate step count pedometer or app can be priority to allow you to perform and not miss-step. Yet be mindful it is easy to become hooked into technology, statistics and the removal of raw enjoyment of just ‘doing your bit’ and having a mindful space away from the paradox of pressure. Use wisdom and prudence and keep it simple, if a pedometer is wonky you remain within the state of a healthy habit and change and are likely to be greatly benefiting in personal vitality and achievement with fearlessness. Keep it cheap, cheerful and a tool of a stepping stone.

Walking allows us a deeper rewarding level of connection, giving us time to face our inner self and can grab onto great personal experiences. A space allowing us to challenge our problems and find our own soothing voice.

In the world of our daily lives it performs as an important function to unwind. If we learn to let thoughts and feelings pass through us whilst walking, we often wouldn’t get insulted, learn to nurse our hurt feelings, our worries and be smart and worthy enough to think of gratitudes in the now. In short, it allows us space to spend our time riding the emotional seesaw that’s the backdrop of most people’s days.

Treat walking as a spiritual practice and a habit of identifying with you. Get comfy with tapping into the ‘I am space’ on two feet adventures!


Those things that can really help to boost our mental wellbeing: CONNECT – connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships. BE ACTIVE – you don’t have to go to the gym. Take a walk, go cycling or find the yoga mat. Find an activity that you enjoy and make it a lifetime habit. GIVE TO OTHERS – even the smallest act can count, whether it’s a smile, a thank you or a kind word. BE MINDFULL – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness “mindfulness”. It can positively change the way you feel about life and how you approach challenges.

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Guest Speaker & Fitness Lecturer for


Who am I? I am a 42 year old mother, certified fitness strategist and Health and Wellbeing lecturer.

I build education ventures where I have a team whom thrive to build communities on a quest to live meaningfully and light. Into 2017 we offer a growing catalogue of events, trainings and courses as fitness, health and nutrition experts.

Building conscious individuals is my passion, and I have been doing that in my fitness career for more than 12 years, making the very best and questioning the why and truths to wellness and vitality.

My greatest passions are helping women end conflict and disconnection with their bodies and the spaces they inhabit. With my unique process and a customised approach, I help women discover the forgotten pockets of their own spirit. Creating beautiful group experiences in addition to private one-on-one sessions. I am a passionate wellbeing speaker and a lecturer in the UK fitness qualification industry where I can be found co-leading workshops in gorgeous places around the coast of sussex. Together we laugh, we cry, we entertain, challenge and inspire.