Did You Know?

  • In taking just one step, you use over 200 muscles.
  • Walking 1 mile/1.6km in 20 minutes can burn up at least 100kcal/420kJ of energy, as much as swimming for 10 minutes, playing football for 12 minutes or doing aerobics for 16 minutes.
  • Walking 2 miles/3.2km a day, 4 times a week, can help reduce weight by 0.5kg/1 pound every month.
  • Walking a mile burns around the same amount of calories as running a mile, although of course it takes longer.
  • Walking, like running, cycling, swimming and aerobics, is an aerobic exercise which helps your heart and lungs learn to use oxygen more efficiently. Regular brisk walkers will find they’re less often short of breath and are more energetic.

Just think...

  • In Scotland, 28% of all  journeys by car or by van are less than 2km (1.25 miles).  Many of these journeys could easily be done on foot.
  • And 53% of all driver journeys are less than 5km (3 miles), which would be an easy cycle ride!
  • Currently just 13% of the Scottish population walks to work and 2% cycles to work.
  • If we all swapped one car journey a week for walking instead, car traffic levels would reduce by at least 10%.
  • If every car driver in the UK left their car at home once a month and walked for 20 minutes instead, we could save up to 320,000 tonnes of carbon dioxide each year, the same amount produced by 50,000 homes.
  • Car users regularly suffer up to three times as much pollution as pedestrians because they are sitting in traffic in the line of exhaust fumes from the car in front.

Walking is the most natural, green, inclusive and sustainable form of transport

  • Walking is free.
  • Walking doesn’t involve bulky and expensive vehicles or dangerous fuel.
  • Walking doesn’t produce excess carbon dioxide or fumes or cause noise pollution.
  • Walking is a more efficient use of space: 20 times as many people can move in the same space by walking as in a car.
  • Walking and public transport are perfect partners.

Big feet, Amelia Calvert

Walking also has indirect environmental benefits

The more we walk, the more we take an interest in our surroundings. The more people use parks, green spaces, attractive urban public spaces and the countryside, the more likely it is that money will be spent to preserve, maintain and improve them.

Walking helps create better and more prosperous places to live

  • People on foot are likely to spend more at local shops and businesses.
  • More people out walking on the streets helps deter crime and makes places feel safer.


The aim of the plan is to get you walking briskly for at least half an hour on at least five days of the week.