Walking

An exercise which costs nothing, you can fit into the busiest of lifestyles and it is so easy!

Benefits

Don't underestimate the benefits of walking as a physical exercise. It is a great all round exercise with very real healthy benefits. Walking can help reduce the risk of heart disease, osteoporosis, some cancers and it can reduce body fat and lower your blood pressure. Environmentally friendly, walking is low impact and low intensity, making it a great exercise for most people of all ages and fitness levels. Finally, walking is sociable and can be a great thing to do with family, friends and a great way to make new friends!

Burn Rate

Depending on your weight and exertion level you'll burn between 75-300 extra calories* in a half-hour session. 30min Walking:

• Moderate 90-190kcal
• Vigorous 120-260kcal

30min Hill Walking, Up & Down:

• Recreational 100-210kcal
• Moderate 135-290kcal

*Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn, based on your weight.

Getting Started

As with any form of physical activity start off slowly with small goals and build up gradually. The aim is to do 30 minute walks, five times a week.

• Before you set off make sure you do some warm-up stretching which will improve your stride and pace.
• Assume a straight posture - shoulders down, back straight.
• Breath deeply
• Set a brisk pace - you should feel warm and slightly breathless. You can alternate your pace.
• Ease back to a slower pace for the end of the walk to cool down.

Incorporate walking as much as possible into your daily routine: to the shops, school, work, at lunch times, home... plan longer specific walks at the weekend. Plan different routes and lengths of walks and involve your family and friends. There are a wealth of maps, books, magazines and guidebooks available on walks in your neighbourhood and further afield.

Kit Bag

Walking around your town or in the countryside requires no specialist equipment. Common sense tells you to wear comfortable, stout shoes and take something waterproof to wear.

If you are walking on hilly ground or over rough terrain, invest in a pair of proper walking boots; they are worth the comfort and support and might motivate you to walk a little further.

Wear loose, comfortable clothes.

It is worthwhile carrying a small rucksack with a drink, something to eat, etc.

Safety

Obviously follow the Highway Code and be respectful of traffic and other road users. If you are walking alone, let somebody know your route and expected time of return. If you are walking in the hills/mountains get some expert advice. The countryside offers a labyrinth of walking paths and bridleways; what a beautiful, relaxed way to see the countryside and benefit your health.

Helpful Sites

www.ramblers.org.uk - Britain's biggest organisation looking after Britain's footpaths and defending its countryside.

www.walking-routes.co.uk - 100's of links to 1000's of walks!

www.bbc.co.uk  BBC Fitness: Walking and Rambling
An interesting site packed with advice, hints and tips on walking and rambling.

www.bwf-ivv.org.uk - The British Walking Federation
This federation organises events for people of all abilities and ages. The site has an online shop and information on permanent trails in your area.