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| Becca Clayton

When it comes to walking more or taking part in physical activity, it’s like marmite; you either love it or you hate it. For some, exercise is an essential part of the day. It is great for boosting energy levels and relieving stress. Whereas for others, its a time to fear and constantly put off – even the thought of walking for longer than a few minutes is filled with dread!

May is National Walking Month (thirty-one days dedicated to getting us to move more and sit less), and it is perhaps more important right now than ever. So whether you are a reluctant exerciser or some one who is desperate to get back to the gym – walking more is something you should be doing right now.



Earlier this week, the UK Government relaxed it’s guidelines on how much outdoor exercise we can do during the Coronavirus outbreak. Previously, we were only allowed to exercise once per day for a maximum of one hour. Now we are free to exercise more, as long as we continue to obey the social distancing rules. (YAY!!)
Our homes are no longer just where we live, sleep and eat. They have also become our workplaces, our children’s schools, our gyms and our social lives. For many of us, that period of exercise a day was a much needed release, however as we are now able to exercise and spend more time outdoors, then walking more could and should become a release for us all.
The important point to note here is that walking is so often underrated. It is not even classed as”exercise” by some, in spite of all it’s heath benefits. At Tonic, we say instead of using the word “exercise” substitute it with the words “physical activity” if that helps?
By definition, physical activity is: movement that is carried out by the skeletal muscles that requires energy.
Exercise, by definition is: planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness.
Walking is essentially (technically) BOTH!!! So you can call it whichever one you like. The key is the health related benefits, therefore it’s a no-brainer to incorporate it in to your EVERY DAY, whether it’s a lunch time stroll or a timed power walk. Pick your level and focus on the benefits….


  • A low impact way to get in shape and lose weight
  • Improves sleep
  • Decreases hypertension, reducing risks for heart attacks and strokes
  • Walking daily has been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL)
  • Reduces stress
  • Can improve your mental health when balanced with other positive habits
  • Increases balance and endurance
  • Slows mental decline
  • Improves the mood
  • Can act as a form of mindful meditation
  • Reduces fatigue
  • Offsets risks of prolonged sitting

As you can see from the list above, whilst there are plenty of physical benefits of walking more, some very obvious – such as weight management, toning muscles and reducing the risk of heart attacks and strokes; there are also plenty of emotional and psychological benefits too. Many studies have linked mood elevation and a general sense of wellbeing to exercise (and/or physical activity). Tonic Founder and Managing Director, Becca says:

“The key to achieving this is to integrate exercise (or activity) into your every day!
Create daily opportunities for movement. We are creatures of habit and having a regular routine is important.
Set goals, visualise even bribe yourself … but make it become a habit.
You will soon feel happier and healthier”


As workplace wellbeing experts, Tonic knows exactly how important physical exercise is for both our mental and physical wellbeing. Take a read of our blog from earlier in the year which explains exactly why Walking More is a Basic Requirement for Good Health.


The Government also announced earlier this week that more people should be encouraged to return to work, if they could not possibly work from home. And whilst some of us maybe be returning to our workplaces in the near future, there will still be millions of us continuing to work from home. Therefore it’s vital that we continue to establish an effective and healthy work routine.

From minimising distractions, taking regular breaks and exercising to drinking plenty of water, visit our blog to find useful tips to help you work from home.

Here at Tonic, we are always looking for ways to encourage both employees and employers to take care of their wellbeing. That’s why we continue to compile useful, effective and informative material for you to use for free. Why not take a look at the following PDFs –

Move More Sit Less Poster

Don’t Just Sit There

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