Hundreds of people have shared their daily walking habits. This comes after the BBC announced an NHS-backed plan to reward people for regular exercise.
NHS England's "marathon a month" challenge will launch next year. It asks participants to walk about 30 minutes a day for a month. Those who finish the challenge will get exercise rewards. Specific details are still to come.
While the NHS aims to boost exercise with incentives, readers told the BBC their main reasons were better physical and mental health. They also valued time in nature and making walking a daily habit.
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Start Your News DetoxHere are some ways readers maintain a regular walking routine. These range from walking the dog before breakfast to getting off the bus early.
Break It Up
Ed Shirt, 25, suggests fitting in 30 minutes of walking whenever you can. He says splitting it into smaller chunks can make it easier. "Walk before work, on your lunch break or after dinner," he advises. "You don't have to do all 30 minutes at once either - three 10-minute walks throughout the day add up just the same."
Ed lives by the coast in Prestatyn, Wales. He often sets a timer and walks to a landmark. He finds walking clears his mind and helps his mental health. He believes the key is to make walking a daily routine, not just a workout.
Get Off Early
Georgia Blackwood from Dudley, West Midlands, builds walking into her day. She gets off the bus a few stops early. She also walks instead of taking public transport for shorter trips.
"Getting on and off the bus a couple of stops early or later is how I get my steps in," she explains. This helps her stay active without needing extra time. She walks to her town center, shops, and carries her backpack back, adding weights to her walk.
Find a Walking Buddy
Barry Nicholson, 51, finds walking easier with a companion, especially his beagle, Max. "Thirty minutes of walking per day is fairly simple for a dog owner," he says. He walks Max for 45 minutes daily, rain or shine, and sometimes longer on weekends.
"Having a dog is one of the biggest tips," he notes. "Once you know you've got the responsibility to keep him exercised, keep him entertained, then you have the motivation to go out." Barry usually walks Max in the morning and evening in Bury St Edmunds, Suffolk.
Turn Errands into Walks
Geoffrey Murrell, 82, and his wife Carole, also 82, get at least 4,500 steps daily. They do this through everyday tasks like shopping and moving around town. "We don't have a car," Geoffrey says. "Anywhere we go, we walk - we're on legs!"
They often walk into Bedford for groceries or take a bus to Milton Keynes to walk around the shopping center. Sometimes they chat with neighbors or stroll along the river. Geoffrey, who has bladder cancer and diabetes, walks even further for hospital appointments on some days.
Commute on Foot
Sophie O'Sheen walks two and a half miles to work. This takes her about 45 minutes. "Walking is a great way for me to decompress before and after work," she says. It also lets her talk to family on the phone while exercising.
The 31-year-old from Maidstone, Kent, finds it gives her time to think and reflect. "We're so busy these days in this modern age, you don't get that time just to yourself," she notes. Walking to work provides this personal time.
Walk Away Loneliness
Violet Black from Edinburgh, Scotland, believes walking can fight isolation and loneliness. "Anyone who struggles being on their own, you never feel worse for going out walking," she advises.
The 80-year-old started walking after retiring at 61. She walks five miles daily, except in snow or ice. She often hears she looks years younger, though she doesn't always agree when she looks in the mirror.
No Excuses
Daphnyan Gordon from Craigavon, Northern Ireland, uses a walking pad at home. This helps her stay active when outdoor walks are not possible. "Today I was going to go for a walk and it started to drizzle a bit so I thought I'd go on my walking pad," she says.
"It takes the excuse away to be sedentary so you don't have a reason not to walk," she adds. She suggests putting on a favorite show and walking for its duration, sometimes an hour. "It's not the outdoors but it's still a good way to move."
