0800 840 1628 • Monday - Friday 9am - 6:30pm

Contact Us

Image of a person's arm lifting a dumbbell

Spice up your walk

Don't let anyone tell you walking isn't 'proper' exercise. There are lots of different techniques for building intensity and getting an even more of a workout from your walk out...plus some mindfulness too!


Walking doesn’t always feel like exercise - you might not even work up a sweat or feel sore the next morning - yet it is still a fantastic form of physical activity. 

A study found that walkers who cover the same mileage as runners enjoy similar health benefits because walking works the same muscles as running. And just like running, it’s important to build up slowly to give your body a chance to adapt. 

No matter what your current fitness level, if you are able to walk, even just short distances, you can make a plan and start to get fitter - that’s the brilliant thing about it! And you don’t need any equipment beyond comfortable shoes.   

Adopting a regular walking routine is key in building a healthier lifestyle. Set a daily or weekly walking goal, such as walking every morning, and focus on either gradually increasing the distance, the speed or the length of time you walk for.  

Aiming for 30 minutes of walking a day, five days a week, as a good goal to work towards. If 30 minutes is too much, begin with 10 or 15 minutes and add 5 minutes on every day until you reach 30 your goal.  

 You can also spice up your daily walk with different strength-building, mindfulness, and breathing techniques to boost the benefits of walking even more... 

 Arm rotations 

To improve your shoulder strength and range of motion, do some light arm circles as you walk. With straight arms, slowly circle your arms in both directions (ten forward, ten back). Be sure to keep your tummy tucked in, chest open, and shoulders down. Breathe in you reach up and breathe out as you lower your arms. 

Heel and Toe Walking 

Heel-toe walking is a great technique to help improve your balance and stability. Walk for ten steps on your heels only with your toes raised off the ground, then return to normal walking for ten steps. Finish by switching to walking on your toes for ten steps. Repeat three times. 

 Speed Intervals 

Increasing the speed of your walk is a great way to get your heart pumping. Once you are a little warmed up, try walking faster for a count of 30 seconds. Return to your normal walking pace and repeat as desired. 


When walking, use your five senses to focus on the environment around you –this is called 54321 grounding and is a technique can help reduce stress and keep you calm.

First, notice five things that you can see.

Next, think of four things that you can touch.

Third, listen for three things that you can hear.

Next, two things you can smell.

And finally, find or picture one thing you can taste.  

For example, when walking outside, look at the different trees, plants, flowers, people, or cars; think of touching the gravel, grass, branches; listen to the birds or the wind or the cars; smell the dew or freshly cut lawn; imagine eating something from your favourite café.  

Need some advice or coaching to help kickstart your fitness journey?

Our team of Advisors and Coaches are here to help! We'll discuss your options and help you get active and achieve your goals. Just click to register.




How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

Your Favourites?

or register, to favourite activities that you want to try.


Is this the first time that you've used our services, or have you already registered with us? To allow us to best serve you, please confirm whether you're new to LiveWell Dorset, or if you've spoken to us before and may have an existing account.

Welcome back, it's good to hear from you again!

To speak to one of our dedicated team and get the help you require please request a call back. All call backs from this service are free of charge to both landlines and mobile.

Request a Call Back

Do you provide your consent to share your information with the LiveWell Dorset team – part of Public Health Dorset ?

When you register with LiveWell Dorset, we ask you some questions about you and your health (how much you smoke, how active you are, how much you drink and how much you weigh). We store that information and use it to shape our service offer to you – such as the advice we give or the extra services we connect you to. The only people who will see this information will be those involved in the delivery of the service and management of the data. If you would like to use extra services (such as slimming clubs and pharmacies) we have to share this information with them. For us to be able to put you in touch with these services, we must have your consent to share that information with the service (we’ll ask for that later, when if you sign up for extra services).

Before we can sign you up any further, we need to know:

  • You're happy for your personal information to be shared with LiveWell Dorset.
  • You understand what information may be shared and why, and that at times, our contact to you may be supported by technology partners, who have the same data protection standards and safeguards as we do
  • You acknowledge that you can withdraw your consent at any time by informing LiveWell Dorset.
  • You understand that if you do not give consent or withdraw consent then it could be difficult for us to connect you some of the services we offer.

If you require any more information to help you make your choice then please contact the LiveWell Dorset team on 0800 840 1628. All telephone conversations at LiveWell Dorset are recorded for quality and training purposes, and stored whilst you are registered as active within the service.

Yes I consent

Sorry we can't continue at the moment

Unfortunately we need your permission to store your personal information to help us to assess the best support we could provide or signpost you to. If at any stage you change your mind and are happy to provide your personal information please come back and visit us again.