Why Walk?
Walking reduces blood pressure, lowers the levels of "bad LDL" cholesterol in your blood, tones up your muscles and strengthens your bones. An excellent form of exercise for people who wish to lose weight or simply improve their fitness level through low impact and low intensity exercise.
How to walk briskly
- Allow your arms to swing freely and rhythmically - your arm speed controls your leg speed.
- Quicker, smaller steps will cover more ground than long strides, which tire your muscles.
- Avoid increasing your stride to go faster.
- Strike the floor with the heel of your shoe, roll onto the ball of your foot and aim to push off with your toes. Avoid bending over, looking down on the floor - keep your head up, checking for obstacles in your path.
- Control your breathing - take full breaths and exhale completely.
- When walking uphill, take smaller strides, leaning into the hill. If the hill is really steep, zig zag up it to make it easier on your legs.
How long should I walk for?
Walk for 20 - 30 minutes duration most days of the week at a "talking" pace.
Make sure that you are ready physically by seeing your doctor, especially if you have been sedentary for a while, and have any condition which could be affected by exercise, such as high blood pressure.
Your Clothes
Wear comfortable and practical clothes, and layers if possible.
Walking Shoes
Go for comfort - walking shoes or trainers with a laced fit and rubber soles offer good support for general walking on firm ground. If walking over uneven hilly ground a hiking boot with more support is recommended.
Staying Motivated
- Walk regularly so it becomes a natural habit
- Fit walking in to your daily routine
- Increase your efforts at your own pace (the faster you walk, the more calories you'll burn in a given time, however if you walk too fast you can soon become tired).
- Invest in a pedometer to monitor your daily steps
Walking Programmes
Park Ranger-led Walks
Swindon Borough Council's Park Rangers organise a programme of short and long guided walks for families, with talks about local wildlife, history and geology. For more information and to join the mailing list, email stantonrangers@swindon.gov.uk
Walking Groups, Events and Routes
There are lots of websites you can visit to find established walking routes, groups and events. Click on the links below.