This is great advice. I will try to incorporate more walks- I know I should anyway, but it's helpful to see it laid out. How long would you say each walk takes you (i.e. so you get to the 20k at the end of the day)? Do you use a step counter? Are there any decent ones anyone can recommend? Nothing fancy - just something that records the steps, perhaps connects with the phone but that's not really necessary either.
Here's a podcast which may help with your diet sludge, as you're doing your walking.
https://www.bbc.co.uk/programmes/m00...odes/downloads - listened to most of it recently and have tried to stop all ultra processed food as a result. Have found it quite difficult, but it forces you to cook and take note of what is in your shopping bag/cupboards. It's only been a few days but I was quite shocked at the revelations in the podcast and on looking at the various ingredient lists. Basically the recommendation is to only eat things with ingredients you'd expect to find in a normal kitchen.