header-image-2

Walk your way to health

Among the many ways to stay active, walking stands out as one of the most accessible forms of exercise.
Among the many ways to stay active, walking stands out as one of the most accessible forms of exercise.

Authors: Dr. Pooja Sajish V, Dr. Sohaila Cheema, Dr. Karima Chaabna

Among the many ways to stay active, walking stands out as one of the most accessible forms of exercise. Walking offers everyone, regardless of age or fitness level, an opportunity to optimize their wellness journey. Whether you take a brisk stroll in a park or a leisurely walk along a scenic trail, this low-impact activity offers numerous health benefits for the human body and mind. Walking is not just about physical health—it is a path to a better, more active life!

Health benefits of walking

Seemingly simplistic, walking offers numerous health benefits that go beyond keeping you on the move. When done regularly, it can strengthen your heart, boost your energy levels, improve your mood, help maintain a healthy weight, and transform your overall well-being. Best of all, it requires no special equipment or training, making it the perfect starting point for anyone looking to become more active.

Tips to get started with walking

Getting started with walking is not complicated. Start with short walks that fit into your daily routine and gradually build up your pace and duration. Here are some simple tips to help you make walking a part of your life:

  • Set realistic goals: Begin with short, manageable walks of 10 to 15 minutes a day and gradually increase the duration and intensity.
  • Choose the right gear: Invest in comfortable shoes with good support to avoid discomfort or injury.
  • Find a walking buddy: Walking with a friend or family member keeps you motivated and makes the activity enjoyable.
  • Track your progress: If possible, use a pedometer, fitness app, or smartwatch to monitor your steps and set new challenges.
  • Stay consistent: Aim to walk regularly, even if it is just for a few minutes. Consistency is key to forming a habit.

Moving more during the work day

Here are simple ways to increase your step count during the work day:

  • Park your car a little farther away.
  • Use the stairs instead of the elevator.
  • Take a walk with your colleague/s during your lunch break.
  • Instead of sending an email, walk to your colleague’s office to talk.
  • If available, use the fitness center at your workplace.

Proper walking technique

Walking is simple, but using the correct technique ensures you reap the full benefits.

  • Posture: Keep your back straight, shoulders relaxed, and head up. Avoid leaning forward or
  • Arm Movement: Swing your arms naturally with a slight bend in your elbows.
  • Activate your core: Keep your core muscles tight without tucking your tailbone or arching your back excessively.
  • Stride: Take natural, comfortable steps without overstriding. Focus on rolling your foot from heel to toe with each step.
  • Breathing: Breathe deeply and rhythmically to support oxygen flow and endurance.

 Walking trails in Qatar

Qatar offers a variety of scenic and well-maintained walking trails that cater to walkers of all levels. Some are listed below and a detailed list is available in the Guidelines.

  • Aspire Park
  • Doha Corniche
  • Al Bidda Park
  • Katara Hills
  • Al Thakira mangroves

Take the first step on National Sports Day

Qatar celebrates National Sports Day on the second Tuesday of February every year. Qatar is one of the few nations in the world with a designated National Sports Day with the aim to promote a culture of sport and regular physical activity in our lives. This year, take the first step towards better health by increasing your everyday step count. Use the Qatar National Physical Activity Guidelines FIT approach – Frequency, Intensity and Time to incorporate walking in your lifestyle:

  • Frequency: Aim to walk for at least 5 days a week.
  • Intensity: Move at a pace where you're slightly out of breath but can still hold a conversation.
  • Time: Start with at least 15- 30 minutes and gradually work up to 60 minutes.

Whether for health, relaxation, or exploration, every step you take contributes to your overall health and well-being. Happy Qatar National Sports Day 2025!

Sources:

Mayo Clinic | National Institute on Aging | Healthline | Harvard Medical School | NHS | Aspetar | Government Communication Office

Editing: John Alexander Hayward