Keeping fit in mid-life can more than double the chances of a healthy retirement, according to a new government campaign. But where do you start? Here’s a quick guide to getting on the move

It’s hard to overstate the benefits of walking. Indeed , it’s hard to find any drawbacks at all, unless you don’t look where you are going (iPhone zombies, put that screen down). A report from the Ramblers Association and Macmillan Cancer Support found that if everyone in England regularly walked for half an hour a day, it could save 37,000 lives a year. It also cuts the risks of type 2 diabetes and heart disease, and has been shown to have protective effects against dementia. We should all do it a lot more.