The summer holidays are almost upon us (or maybe you're already in the throes of the kids' time off), and any parent knows that despite summer holiday clubs and camps, your routines are thrown into disarray anyway.
With your usual schedules out the window, exercise is often the first thing to drop off, but sports scientist Joanna Hall, who has over 25 years’ experience in the global fitness industry, says that we needn't resign ourselves to a sedentary summer just because we can't make our usual gym classes or Pilates sessions.
"Just five minutes of walking can make a real difference to your mood, energy and overall health, but only if you're making those five minutes count," says Joanna.
"Whether you're working from home, juggling the children, driving from one place to another, or simply finding yourself sitting more than usual, five minutes of purposeful walking could be one of the easiest healthy habits to build into your day," she reassures.
Walking for five minutes per day: the science
The advice follows new research from Columbia University, published in the British Journal of Sports Medicine, which found that taking a five-minute walking break every hour helped improve mood, reduce fatigue and boost energy levels.
It sounds easy enough, but Joanna, founder of the WalkActive Method, points out that most people unknowingly make a few mistakes that stop them from getting the full benefit of their five minutes of walking.
"It's not simply about standing up and wandering around for five minutes," cautions Joanna. "How you walk matters too. A few simple adjustments can make those five minutes feel more comfortable, more energising and much easier to repeat every day."
Joanna's five-minute walking plan for when you're pressed for time
If you've got just five minutes to get your walk in, follow Joanna's super simple, minute-by-minute plan.
"The goal isn't to squeeze in a workout," says Joanna of the idea of a five minute movement break. "It's simply to interrupt long periods of sitting with purposeful movement that feels good enough to repeat."
Minute 1: Reset your posture. Stand tall, lift your gaze and relax your shoulders.
Minute 2: Find a comfortable rhythm without rushing, if you can easily hold a conversation, you're at the right pace for you
Minute 3: Gradually increase your pace until you're walking purposefully and breathing slightly more deeply.
Minute 4: Maintain that rhythm while keeping your movements relaxed and efficient.
Minute 5: Ease your pace before finishing so you return feeling refreshed rather than exhausted.
Walking wrong? Sports scientist reveals the mistakes to avoid
1. Starting your walk with poor posture
If you've been sitting for most of the morning or afternoon, it's worth taking a moment to reset before you start walking, according to Joanna.
"We often carry the same posture we've been sitting in straight into our walk," she says. "Instead, stand tall, lift gently through your spine, relax your shoulders and create a little space through your upper body before taking your first steps."
2. Looking down the whole time
Whether it's your phone or simply watching the pavement, constantly looking down encourages your body to round forward, which isn't optimal for walking. Joanna says that instead, we should lift our gaze comfortably ahead. "You'll naturally stand taller and move more freely this way."
3. Trying to walk faster by taking bigger steps
If you're power walking, you might try to take gazelle-like strides, and while this sounds like it would make you faster, Joanna says that overstriding actually slows you down
"Instead of reaching forwards with every step, think about walking smoothly and allowing your back leg to finish each stride naturally," she says.
4. Holding tension in your shoulders
Given that it's important for mobility, walking shouldn't feel stiff. Joanna advises that relaxing your shoulders, softening your elbows and letting your arms swing naturally will make all the difference to how your walk feels.
"A relaxed upper body helps create rhythm without adding unnecessary tension," she says.
