Take 30 - walking and health and fitness
Ramblers Association - the national association of walkers’ groups, with a wealth of information and links.
Family walking - adventurous routes suitable for buggies
Walking with a disability - information from the Ramblers. See also
Ramblers on wheels and
Routes suitable for wheelchairs
Give smoking the boot with a healthy walk
10 March 2008
Full story and video © Ramblers Association
Join a bluebell walk and save a much-loved flower.
April – June 2008
Full story and video © Ramblers Association
Walking is enjoyable, great for health and fitness, a good family and social activity, you can do it wherever you are, and it doesn’t need any special gear.
Walking for pleasure has the bonus of being good for your body and mind. There are footpaths, quiet roads and open spaces everywhere. Canal towpaths, river banks, walkways along old railway tracks, green roads and historic paths offer interesting new looks at your local area. The changing seasons constantly refresh even familiar paths, and walking with other people is a great way of making new friends and catching up with old ones. And there is usually a welcoming pub or café nearby for rest and refreshment, and shelter if the weather is unkind.
With all this going for it, it’s not surprising that walking is the number one sport in the UK.
Walking is the most natural way of moving and is great all-round exercise. Walking just a few more minutes a day helps you get fitter, slimmer, and helps protect you from heart attacks, strokes, high blood pressure, osteoarthritis, depression, diabetes and some cancers.
Brisk walking raises energy levels, raises spirits, reduces stress, works off calories and is free. Walk to local shops or library instead of driving, and you cut fuel use, help global warning and save money.
Everywhere in Britain are footpaths, lanes and rights of way, often leading to interesting, beautiful or historic places, new views of familiar ground and treasures that cannot be reached by car. You’d be surprised what you can find locally, and walking gets you to the best bits of towns, the coast, rivers, hills and national parks. The AA do an excellent series of pocket guides called “50 Walks in Essex”, “50 Walks in Kent” and so on; each walk description includes background stories, maps, clear directions, pubs and cafes, parking and more.
Many children spend their day sitting - at school, in cars, at the computer, in front of TV - and the risks to their health and wellbeing are huge. Making walking a part of everyday life helps them now and gives them a healthy habit for their whole life. It’s also a stress free chance to talk to them and enjoy their company.
Make it fun. Walking is ‘boring’ but they’ll love going to a place they will like, on an outing or an adventure. Going shopping can include small challenges and treats. Walking to school - perhaps in a Walking Schools Bus - is a sociable, healthy way to start the day, make friends (which you get to know), and helps put them in a positive mood for the day.
Most of this also applies to walking with your parents(-in-law) or partner too!
Take 30 has more information on walking with children. Walks with Buggies has guides for walks suitable for (of course!) buggies - see side bar.
Some disabilities are no problem with suitable companions, and the fun and health benefits of walking can be there with walks within your capability.
If you’ve a wheelchair or mobility scooter you will probably enjoy parks and local walkways. Canal towpaths (on a lock free stretch) and railway tracks converted to walkways have no steep gradients, and generally have no stiles once you are on them. Bridleways in flat country may also be suitable, though often too muddy. An ‘off-road’ mobility scooter will go places that a ‘pavement-only’ model won’t handle.
With all these, it is vital that the walk is checked out earlier for suitability, that able-bodied helpers come, and that plans are made in case of bad weather or breakdowns. The Disabled Ramblers, Walks with Wheelchairs and the Ramblers Association have more information and guides to suitable walks.
Walking in towns and easy countryside in good weather is generally a very safe activity, especially with a companion, and needs no special gear. If you have a medical condition that might make it dangerous, consult your doctor first. Doctors generally recommend walking as a safe, aerobic, non-impact exercise for reducing weight and improving fitness. Choose walks within your capability and the time available.
When walking in the hills, wilder country or bad weather, you need to have good waterproofs, a map and compass and the ability to use them, water, food, the right clothing etc. The Ramblers Association have a good introduction to safety when walking.
Walking cuts the risk of the two top causes of death: heart disease (risk cut by 50%) and stroke, so sensible walking has got to increase your overall safety.