{"id":633331,"date":"2026-09-23T09:14:13","date_gmt":"2026-09-23T09:14:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/633331\/"},"modified":"2026-09-23T09:14:13","modified_gmt":"2026-09-23T09:14:13","slug":"how-kate-lawler-46-uses-brisk-walking-to-feel-fit-in-7-days-it-doesnt-cost-a-penny","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/633331\/","title":{"rendered":"How Kate Lawler, 46, uses brisk walking to feel fit in 7 days: ‘It doesn’t cost a penny’"},"content":{"rendered":"

After a period of indulgence, it can be tempting to turn to punishing workouts and a strict diet. We\u2019ve all been there \u2013 but anyone who\u2019s tried it will know it doesn\u2019t work if you\u2019re after results. Kate Lawler can relate, so she\u2019s found a much simpler and more sustainable solution: brisk walking<\/a>.<\/p>\n

As she recalled a few weeks of eating \u2018so much junk food\u2019 over Christmas, that made her \u2018feel like sh*t both mentally and physically\u2019, she explained that brisk walking every day for a week had been enough to make her feel better. <\/p>\n

\u2018If you\u2019re not feeling good about yourself because of what you ate yesterday or you decided you couldn\u2019t be bothered to exercise this morning, try changing things for just a week,\u2019 she wrote on Instagram<\/a>. ‘Just one week, get up, get your trainers on, go for a brisk walk, it doesn\u2019t cost a penny and it\u2019s good for you. I believe that eating well along with an exercise class a week and plenty of walking is enough.\u2019<\/p>\n

While she recommends walking daily for a week to get you back into a routine and feeling fitter, she doesn\u2019t feel that exercising every day is always necessary. \u2018I don\u2019t believe you have to work out every day to be healthy, but I know that when I walk my dogs or do a class, I ALWAYS feel better afterwards,\u2019 she said.<\/p>\n

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Dave Benett\/\/Getty Images<\/p>\n

What she means when she refers to \u2018brisk walking\u2019 is walking at a pace that raises your heart rate and breathing but doesn\u2019t leave you too out of breath to talk.<\/p>\n

Personal trainer Michael Baah<\/a> says increasing your pace beats walking further. \u2018If I could change just one thing about how people walk for fitness, it wouldn\u2019t be asking them to walk further,\u2019 he tells Women\u2019s Health. \u2018It would be asking them to walk faster, briefly \u2013 30 seconds of purposeful walking can completely change the training effect of a walk without adding any extra time.<\/p>\n

\u2018Think of your walk like charging your phone \u2013 walking at the same pace from start to finish is like using a standard charger. Adding short bursts of faster walking is like switching to fast charge \u2013 you\u2019re getting more benefit from the exact same amount of time.\u2019<\/p>\n

Try maintaining a faster pace for your whole walk, like Lawler, or give 30-second intervals a go. \u201830-second surges force your heart<\/a>, lungs and muscles to work harder together,\u2019 Baah explains. \u2018As your heart rate rises, your body becomes better at delivering oxygen where it\u2019s needed. Over time, your recovery<\/a> improves, everyday tasks feel easier and your overall fitness increases.\u2019 BRB, off to try it.<\/p>\n

Want to train like Liz? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

GET THE PLAN<\/a><\/p>\n

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As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n