Amidst what can sometimes feel like a barrage of exercise advice, the NHS says that the benefits of a simple walk often go “overlooked”.

The movement, after all, is linked to better heart, brain, and mental health.

And, some posit, “Nordic walking” may be even better for you than the “regular” kind.

It’s been associated with higher calorie expenditure and less joint pain than going for a normal stroll, while some research suggests it may even ease chronic fatigue.

Here, we spoke to Dr Giuseppe Aragona, GP and medical adviser for Prescription Doctor, about why “Nordic walking” seems to be so good for us – and how it stacks up against the oft-repeated 10,000 steps rule.

Nordic walking involves using two poles to propel yourself as you walk. It was first popularised in the ’90s by skiers, hoping to build their strength off-season.

Because it involves the use of your torso and arms, it engages more of your muscles (up to 90% vs regular walking’s 50-ish %, Harvard Health said).

“In many ways,” Dr Aragona told HuffPost UK, “it offers advantages over simply aiming for 10,000 steps a day”, provided you move enough to meet fitness recommendations.

After all, she explained, the figure “was never based on robust medical evidence; rather, it emerged as a marketing concept in the 1960s.

“What we now know is that meaningful health benefits can be achieved with far fewer steps, and that the quality and intensity of movement matter just as much as the number of steps taken.”

Nordic walking may be a more vigorous activity, the GP continued, because it gets more of your body moving.

“Studies suggest it can increase energy expenditure by around 20% compared with ordinary walking at the same speed, so people often achieve a moderate-intensity workout more quickly,” she stated.

“For most adults, around 150 minutes of moderate-intensity activity per week is the recommended target, and Nordic walking is an excellent way to meet that… Nordic walking can make each step ‘count’ a little more towards cardiovascular fitness.”

Dr Aragona explained that the technique is an excellent choice for those suffering from joint pain, “including those with mild-to-moderate osteoarthritis”.

That’s because “The poles act almost like a support system, distributing some of the body weight through the arms and reducing the load going through the hips, knees, and ankles. This can make walking more comfortable and allow people to walk further or more confidently than they might otherwise manage.”

Additionally, Nordic walking encourages better posture and a longer stride – both of which the GP says can reduce stiffness.

And the added stability and balance the poles offer “can reduce the fear of falling and allow [people] to remain active, important for joint health in the long run”.

The sport, which is often associated with older people, can “be an excellent full-body workout for any age group,” as “It strengthens the core, improves coordination, and provides a cardiovascular boost without the higher impact of running,” Dr Aragona shared.

“Younger adults who find walking ‘too easy’ often enjoy the increased challenge and pace they can achieve with poles,” she ended.

“It can also be ideal for people recovering from injury, those who want a low-impact form of cross-training, or anyone looking for an outdoor activity that improves fitness and strength simultaneously.”

It feels like we went from 9pm sunsets to a black sky at half bloomin’ four in a matter of seconds.

And with increasing darkness comes the onset of seasonal affective disorder (SAD) and vitamin D deficiencies for some. That’s not to mention potentially dysregulated sleep and decreased physical activity, either.

So perhaps it’s no wonder that Brenig Moore, health and safety and technical officer at Astutis, told HuffPost UK: “Lunch breaks matter all year round, but more so over the darker seasons of autumn and winter”.

In fact, Moore said, a 15-minute change to your lunch break could be considered a “basic safety requirement”.

Sunlight during winter is scarce, which can deplete your stores of vitamin D and even disrupt your sleep.

But it will likely be too dark to get enough of that sweet sunlight on the other side of your work day.

So, the Royal Osteoporosis Society’s advice – “to let the sun shine on your face or arms for about 10 minutes between 11am and 3pm” – might be best achieved for many on their lunch break.

“It is a basic safety requirement to get out and take a small walk for at least ten minutes to boost your alertness, mood and energy,” Moore revealed.

He added, “Short days mean your body’s natural wake/sleep cycle is disrupted. Even just fifteen minutes outdoors can help you avoid that mid-afternoon slump that leads to mistakes, stress and burnout.”

Even your joints struggle in the colder, more sedentary months, he continued.

“Cold weather tightens muscles and joints, and what’s going to make that even worse is sitting in the same office chair all day… Moving at midday resets posture and reduces aches that lead to long-term issues.”

It may be especially useful in times of high pressure, the health expert stated: “Winter workloads spike, but powering through kills efficiency… The people who pace themselves work smarter, not longer. A 30-minute break can save hours of tired mistakes.”

“You may find your mood to be a lot lower in winter than it is in summer, and this isn’t uncommon,” Moore said.

“A break in natural light helps keep serotonin levels stable, and stops stress building up and overwhelming you.”

Not enough motivation?

“Constant screen time drains the brain. Stepping away at lunch resets concentration and judgement, which will lower the risk of accidents happening both at work and at home,” the expert ended.

“By going out and resetting your brain, you’re less likely to come back to the office or your laptop and make any mistakes. Some accidents may just be something as simple as not including an attachment in an email, but some accidents may be something that could cause injuries for you or others in the workplace.”

BRB, just putting my trainers on…