The Ministry of Health says regular walking can help reduce the risk of a wide range of health conditions, including obesity, type 2 diabetes, heart disease, stroke and even certain cancers. Walking also helps improve your bone strength, heart rate and circulation. It reduces the risk of osteoporosis and helps you reduce and maintain a healthy weight.

University of Otago emeritus professor of sport and exercise medicine David Gerrard says the benefits of regular walking are “irrefutable”.

“People who walk regularly will find this will help their ‘general constitution’,” Prof Gerrad says. “It keeps up circulation and it’s not just the heart and lungs that are benefiting, but also the digestive system and it can help you sleep better as well.

“Walking is also something almost everybody can do. People can conduct the exercise at their own pace and in the company of others, which has a social benefit that’s also good for health. You don’t have to pull on lycra and go to a gym and prance around with a lot of other like-minded individuals looking at themselves in the mirror. It’s a very easy, adaptable and acceptable form of exercise for everybody and anybody.”

Prof Gerrard says any walking is better than no walking and having a goal like walking 1200km in 12 months and keeping yourself accountable can help you stay motivated.

He says more vigorous walking can result in greater benefits, but people shouldn’t over-exert themselves. The sweet-spot is being able to feel the burn, but still be able to hold a conversation.

The Ministry of Health’s nine tips for regular walking:

1. Make it a habit by choosing a time that suits you – then you are more likely to stick to it.

2. Start slowly and increase the length and intensity of your walks as you feel more comfortable.

3. Be flexible. If you miss a walk, don’t worry – just walk again when you can.

4. Be safe. Be sun smart, wear appropriate clothing and walk in safe, well-lit areas.

5. Avoid boredom by changing your routine. Try walking tracks, parks and hills.

6. Breathe deeply and rhythmically. Try breathing in for four paces and out for four.

7. Tracking your progress may help you stay motivated.

8. Walking with friends, family or a dog may help you stay focused on walking.

9. Be patient. It may take up to six weeks to feel the benefits of regular walking.