Brad Shaw
Walking. It’s the one form of exercise most of us can do without lycra, guilt, or a motivational quote taped to the fridge—and yet it’s also the first thing to vanish when life gets busy or the sofa starts whispering sweet nothings. The irony is that the walking benefits are enormous: a University College London study found that “pounding the pavements for 30 minutes a day can dramatically improve health.” In the awkward limbo of the ‘new normal’—especially when gyms feel like a distant rumour—walking isn’t the backup plan. It’s the plan.
To help people get more out of their steps, Nelsons® arnicare® Arnica Cooling Gel teamed up with YouTube fitness expert Lucy Wyndham-Read to share practical ways to turn a walk into a proper, repeatable routine—without making it feel like punishment.
Know your pace (because speed changes everything)
Pace is the dial you can turn without changing your route, your schedule, or your personality. The trick is choosing something you can maintain consistently—then nudging it up when you’re ready.
Stroll: Think window shopping tempo. An hour at this pace is an easy way to build movement into your day without feeling like you’re “working out”.
Brisk walk: Faster than a stroll, but not so fast you can’t chat. If you’re starting to warm up and sweat, you’re doing it right—just make sure you’ve got decent shoes and clothes you can move in.
Power walk: The spicy option. Fast enough that conversation becomes a simple “yes” or “no” situation. It’s the closest cousin to running, so bring water and wear proper shoes.
It all adds up (and yes, steps can be useful)
Wearable tech isn’t essential—but it can be a great reality check. If you track your daily steps, you’ll quickly see how small choices stack up. The classic target is still a popular one: 10,000 steps a day is the equivalent to 5 miles, which makes for a strong daily routine goal if it fits your lifestyle.
Learn while you walk (make exercise steal time back)
If music turns your walk into a blur, try swapping it out occasionally. Download a podcast, an audiobook, or even a language lesson. You’ll get your steps in while your brain feels like it’s done something productive too—which is oddly motivating on days when your legs are negotiating.
Head for the hills (the easiest intensity upgrade)
Want more training effect without moving faster? Add elevation. Start with a couple of hills, then build gradually. You’ll feel it in your calves, quads and thighs—and the bigger range of motion through your lower body is a sneaky way to make walking feel like strength work, too.
Remember it’s respite (not a performance review)
Walking is the most natural exercise you can do, and it suits every fitness level. It’s low impact, kinder on the joints, and doesn’t demand perfect conditions. Even 10 minutes a day five times a week can shift your health, fitness and wellbeing in a way that feels manageable rather than dramatic.
A simple post-walk recovery tip for your legs
If your walking routine is ramping up, your legs will notice—especially after hills or faster paces. Nelsons® arnicare® Arnica Cooling Gel is positioned as a post-workout option, described as “ideal for massaging into legs post-workout,” and “non-greasy and non-sticky combining the natural benefits of arnica with the refreshing sensation of grapefruit oil and menthol to cool and soothe the skin.”
Nelsons® arnicare® Arnica Cooling Gel is priced at £5.50 for 30g and is available from Amazon, Boots, pharmacies and health food stores nationwide.
