GET Ireland Walking’s Jason King has revealed seven little-known facts about strolling as part of the 40 Day Health Challenge, saying: “There is a science there”.
The makers of TV show Operation Transformation have teamed up with The Irish Sun and The Classic Hits Radio for a new health series to kick off 2025.
Programme Manager at Get Ireland Walking Jason revealed the truth on daily step counts, life longevity and sleeping patterns.
He explained how walking helps to energise your body, mind and soul.
Jason said: “It’s the one exercise that no matter how fit you are, how busy you are or how old you are…it works.”
10,000 STEPS
Jason told how the number of daily steps required really “depends on the individual”.
He said: “It depends on their mobility and ability. The recommended 10,000 steps a day – that’s come down now.
“Some are saying 8,000, some are saying 5,000. That’s not something that’s embedded in science either.”
The pro explained the goal is to take “purposeful steps”.
He said: “I accumulate quite a lot of steps throughout the day.
“So you’re going to get 5,000 to 8,000 steps while out walking, plus when you accumulate that with your general steps throughout the day working, walking to work, walking home from work…
“If you could bolt on those – let’s call it a minimum of 5,000 steps a day – in addition to your general everyday steps, I think that’s a really, really good start.”
SLEEPING
The HSE suggest doing a moderate activity, like a brisk walk, for at least half an hour a day will help you fall asleep faster.
Jason said: “You probably have a bit more energy as well throughout the day, which generally leads to being a little bit more tired later in the evening. The science is there.
“If you’re more physically active. If you’re eating better, if you’re looking after yourself, participating in exercise in some way, shape or form, walking, it’s great too. You will absolutely sleep better.”
LIVE LONGER
Walking 10 minutes a day can add a year to your life, and you can increase that a few months by adding an extra 20 minutes.
A brisk 30-minute walk daily could add an extra 1.4 years for women and 2.5 years for men, according to University of Leicester researchers.
Jason backs the fact that walking is “scientifically proven” to extend your life span.
He said: “Walking is probably something that we can do into our later life and older years.
“It’s the first thing we aim to do as a child, to get up on our two feet, if we can.
“And it’s the last thing we want to do as we get older.
“I know a lot of people out there walking into their 70s, 80s. My own dad included walks five miles every day at 80 years of age.
“That’s a testament to the activity and longevity and the links between the two.”
INSTAGRAM RISKS
Jason warned how some people are taking more risks to get “that Instagram photo on top of the mountain”.
He said: “Hiking, hill walking has taken off over the last number of years, since Covid really.
“So more people are venturing into unknown territories, maybe going onto woodland trails, forest paths, and even open mountains where they are putting their own safety at risk because they’re unfamiliar with the area.”
He added: “Things can go very wrong very quickly in the mountain, due to injury, change of weather and whatnot.”
He urged people to hike with a friend, inform others of your plans and be prepared.
Jason said: “Know where you’re going, have your phone fully charged, bring some water, bring a light snack, you know, a bag on your back. Hat, gloves obviously this time of year.
“So make sure that you are prepared. Mountaineeringireland.ie have a great resource, Happy Hiking, on their website.”
WINTER WALKING
As the Arctic air blast continues to freeze Ireland, Jason suggested waiting until later in the day when the sun comes out to go for walks.
He said: “If there’s a local pitch or there’s a local GAA club or soccer club, they may have a dedicated walking track that’s more suitable than the footpaths outside the house.”
If the icy weather persists, steps around the house can add to your daily count.
Jason said: “Particularly for older adults or somebody with limited mobility that is not confident in going outside in this weather. I mean, it could be the steps of the stairs.
“It could be standing on the bottom of the floor and stepping up onto one step and stepping back down.”
He added: “It is early January, you don’t want to be prolonging it too long in the month.
“Make a decision, get started, whether it’s outside, whether it’s in your local gym on a treadmill, your local club, within your local community.
“You might provide a safer space, particularly around the winter nights. A lot of these areas are lit up, walking paths with floodlights and so on and so forth.”
HOW CAN I WATCH?
YOU can watch this week’s four episodes where the challengers meet our top coaches by scanning the QR code or heading to 40dayhealthchallenge.ie.
Two episodes will be released per week with one on Tuesday and one on Wednesday.
Readers can also follow all the action and get the latest updates, meal plans, exercises and mental health tips from thesun.ie and Ireland’s Classic Hits Radio during the 40 days.
Get involved at 40dayhealthchallenge.ie
TEAM UP
Jason insisted making walking “a habit” is key and having a buddy is a motivator.
He said: “It’s planning for it. It’s making an arrangement with a friend and going to meet a friend.
“That can be a big one because you don’t feel like you are letting somebody else down.
“We can let ourselves down more often than not and be unmotivated to do it.
“But if you make a plan with a friend, with a family member to meet, to go for a 30-minute walk or whatever distance or time suitable to your needs.
“I think that’s a really, really important one, making that decision to do it.
“Knocking on a friend’s door, texting somebody, arranging a place to meet and then just go and do it.”
NEW FRIENDS
Jason told how walking groups are more popular than ever – and not just for the fitness aspect.
He said: “On getirelandwalking.ie, we have hundreds of groups that are registered.
“And we support those groups through a walk leader insurance scheme, some training.
“So if you’re Jane or Joe Blogs from the Leitrim area, you can go onto getirelandwalking.ie, look at the county index, find the group that’s in your area.
“There’ll be a contact number for that person in the area. Give them a call, join the group.
“And not only are you going to get the physical benefits from that, you’re going to get the social benefits too.
“Meeting new friends and just breaking down that if somebody doesn’t have the confidence to go out alone. And people need people.”
IRELAND LIGHTS UP
The GAA is partnering with the 40 Day Health Challenge for ‘Ireland Lights Up’ country in partnership with Get Ireland Walking.
This nationwide digital health and wellbeing campaign will run from January 6 to February 14 online.
Each week, a club participating in Ireland Lights Up will be highlighted on the 40 Day Health Challenge to show how they are supporting the health and wellbeing of their members and community.
- FIND your participating club here.
KIDNEY BEAN CHILLI CON CARNE
Serves 2 (each serving contains approximately 502 kcal)
WHAT YOU NEED:
80g wholegrain rice
1 onion (150g)
1 garlic clove (4g)
1 tbsp olive or rapeseed oil (15g)
1 tsp chili powder (5g)
1 tsp ground cumin (5g)
1 tsp ground coriander (5g)
1 small courgette (150g)
400g tin kidney beans, drained and rinsed (240g)
400g tin chopped tomatoes
2 heaped tbsp quark (40g)
1 tbsp chopped toasted cashew nuts (15g)
METHOD:
Rinse the rice in a sieve under cold running water and add to a saucepan with 250ml of water. Bring to the boil, then reduce the heat to very low and cover with a lid.
Cook for 20-25 minutes or the rice is tender, and all the water has been absorbed.
Meanwhile, heat a large non-stick frying pan over a medium heat. Peel and finely dice the onion and mince the garlic. Add the oil to the pan and sauté the onion and garlic for 2-3 minutes until softened.
Trim and cut the courgette into small chunks. Stir the spices into the onion mixture and then stir in the courgette and cook for another 2-3 minutes until sizzling.
Pour in the kidney beans and tomatoes with a splash of water, then reduce the heat to low and simmer gently for 10 minutes, stirring occasionally.
Spoon the rice into bowls and add the kidney bean chilli. Add a dollop of quark to each one and scatter over the cashew nuts to serve.
The reason behind choosing kidney beans in this dish is because not only are they a source of plant based protein and fibre but they provide iron, a mineral which is essential for carrying oxygen around the body.
* Suitable for batch cooking. Suitable for vegetarians.
Dietitian Sophie Pratt said: “The reason behind choosing kidney beans in this dish is because not only are they a source of plant based protein and fibre but they provide iron, a mineral which is essential for carrying oxygen around the body.”
