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This is an article about the Walking The Way To Health campaign being promoted
by the British Heart Foundation and the Countryside Agency. There
is no doubt that regular walking is one of the best ways of keeping
fit and according to government statistics, more than 70% of people
in the UK do not take enough exercise to benefit their health. But
research shows that people are much more likely to take exercise if
it can be included in their existing life styles, is enjoyable and
inexpensive. Not everyone will feel up to walking the country paths
that I publish here each week and may prefer something a little easier
and I have included a few suggestions below. Did you know, walking can make you feel good, gives you more energy, helps you sleep better, reduces stress, keeps your heart strong, helps to manage your weight and preserves bone strength? Doctors recommend a minimum of 30 minutes moderate physical activity, 5 days a week. Those recovering from illness or returning to exercise after a sedentary period will find the gentle exercise of short walks close to home to be of particular benefit. Not only is it good for you, it is also a great way of discovering the local environment, getting some fresh air and maybe meeting other people. However, if you are very unfit or unsure of what you should be attempting, it is wise to check with your GP beforehand. Try to develop the walking plan recommended by the British Heart Foundation to put walking into your life, starting off in weekly stages as follows:- Week 1 two walks of ten minutes on three days per week. Week 2 and 3 two walks of 15 minutes on four days per week. Week 4 two walks of 15 minutes on 4 days per week. Week 5 - 9 two walks of 15 minutes per day on four days a week. Try to increase your pace slightly or include a route which has some inclines or low hills. Aim to go walking on 5 days per week. Week 10 onwards aim for a brisk pace to achieve a 30 minute continuous walk and challenge yourself with steeper inclines or hills. If you find any week difficult, repeat the week (rather than adding more time) until you are able to progress comfortably. If you find it inconvenient to fit in a 30 minute continuous walk then try doing three walks of ten minutes during the day. Consider walking a route which has some gentle gradients. It's a good idea to stick to areas you are already familiar with if you're walking on your own. You might want to design a circular route that links your local shop with other local features or choose busier, more populated areas. In poor weather conditions you may want to include an indoor shopping centre on your route (no excuses!). Investigate local parks, riverside pathways and open spaces. A good pair of shoes is the only equipment required - any shoes that are comfortable, provide good support, and don't cause blisters will do. Casual shoes with heavy rubber soles or good running shoes such as trainers with heavy soles are good walking shoes, as are some of the lighter walking boots. Loose fitting clothing allows you to move more freely, wear thin layers rather than heavy, chunky clothing and if it's a hot day, take a bottle of water. The following chart is provided by the British Heart Foundation to provide you with targets in your brisk walking programme: - WALKING SPEED WALKING BRISKLY AND SLIGHTLY OUT OF BREATH IN M.P.H. MEN WOMEN UP TO 39 YRS 40-54 YRS 55-64 YRS 65-74 YRS OVER 75 YRS 5 4.5 Fit Very Fit Very Fit Very Fit WOW! 4.5 4 Fit Fit Very Fit Very Fit Very Fit 4 3.5 Fit Fit Very Fit Very Fit Very Fit 3.5 3 Unfit Just Fit Fit Fit Fit 3 2.5 Unfit Unfit Just Fit Just Fit Fit 2.5 2 Unfit Unfit Unfit Just Fit Just FitThere are many places around the county where walking on good firm surfaces can be undertaken and is just as enjoyable as a walk in the deeper countryside. One of my favourite easy walks is along the riverside path at Woodbridge, starting from the Tide Mill and following the tarmac river bank path down river to Kyson. This path is quite suitable for all types of walker and even for people in wheelchairs. There are other paths adjoining if a longer walk is required. Another easy route is at Needham Market where a surfaced path has been provided around the lake with easy access to the free car parks. How about the surfaced paths in the parks of Ipswich, they provided some ideal places for walking where you can devise a circuit that to use on a daily basis away from the traffic of the town. Also in Ipswich there are a number of riverside paths and quayside routes that will make good walks to test your fitness, the Gipping Valley River Path starts at the station and can be followed right out into the countryside. And of course, don't forget the quiet country lanes away from the main roads and around many of Suffolk's villages. In my village of Bentley there is quiet road circuit that I use most days when not out walking elsewhere in the county. The brisk walking message should be used carefully to avoid discouraging sedentary people from taking part and to avoid harmful side effects from walking too quickly, too soon. Even gentle walking can be very demanding for some. People need to build up their level of activity gradually. Offer realistic goals for sedentary people - say 10 to 15 minute walks, at 2 m.p.h., once a week. Finally, remember that people who don't exercise regularly and are worried about their health should check with their doctor before starting a health walk programme. Fact FileWebsites:-Walking the Way to Health: http://www.whi.org.uk/ British Heart Foundation: http://www.bhf.org.uk/ Sonning Common Health Walks: http://www.healthwalks.freeserve.co.uk/ (the UK's first health walk scheme) Countryside Agency: http://www.countryside.gov.uk/
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