Walking

Walking

Walking is a natural and straightforward form of movement, and an excellent all-round form of exercise. Yet, as a nation, we are walking less and less. Walking can help you to:

  • improve your general health

  • get fit and stay fit

  • control your weight

  • live longer!

Walking can be moulded into your everyday life easier than any other activity.  You don't need any special gear and you can do it wherever you are. It raises your energy levels, works off calories and doesn't cost a penny.

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Walking groups which run organised walks in Woking

Healthy Lunchtime Walks

Organised 30 - 45 minute walks, starting off from Woking Town Centre every Thursday lunchtime .  Walks begin by the fountain in Gloucester Square, outside the Civic Offices, promptly at 12.30pm and go on various routes nearby. 

For the current walk programme, please contact sports@woking.gov.uk or telephone 01483 743821.

Heritage Walks

Guided walks, tours, talks, books and exhibition displays looking at the history and hertiage of Woking and North-West Surrey. For more information on the Heritage Walks please email or call 01483 722591.

GO50 Walks

Gentle guided walks in the Surrey countryside.  The aim of these walks are to introduce people in the fifty plus age range the benefits of regular exercise and healthier lives.  With the help of volunteers, walks are organised across Surrey so that people can enjoy walking and socialising together.  Walks programmes may be obtained from libraries, via the website www.acsurrey.org.uk, by email go50@acsurrey.org.uk or telephone 01483 534706.

50+ Club Walks

Organised by members of the 50+ club based at Woking Leisure Centre and Pool In The Park, this social event is a great day out with other keen walkers. The walks take place in and around Woking on the third Wednesday of every month.

Rambler's Association

Organised rambling and country walking.  The Rambler's Association is the biggest walking charity which works to promote walking and improve conditions for everyone who walks in England, Scotland and Wales.  More information on walking events, routes, footpaths, walking forums, walking partners etc.. are available here or www.ramblers.org.uk or email wokingramblers@ukonline.co.uk.

Walking the Way to Health Initiative

An initiative to enable more people to benefit from exercise without the need to attend gyms or spend any money joining a gym or buying equipment.  More information on this initiative is available here or visit www.whi.org.uk or telephone 01242 533258.

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Why walk to be healthy?

Many people need or desire to be healthy because of their work, the sport they play or the body shape they would like. But having a healthy lifestyle is more than weight or appearance. By making simple choices to walk more in your daily routine and setting achievable objectives, you make a substantial improvement to your general health.

Just take a look at what a little increased exercise could do for you:

  • Reduce risk of heart disease

  • Control body weight

  • Improve mobility

  • Reduce risk of a stroke

  • Develop strength

  • Lift mood and relieve depression

  • Socialise with new people

  • Reduce stress

  • Help manage symptoms of diabetes and Parkinson's disease

  • Helps to prevent osteoporosis

  • Relieve constipation an incontinence

  • Improve memory

  • Improve sleep

  • Boost energy and concentration

  • Make new friends

  • Prolong healthy life

Brisk walking and taking longer strides can be greatly rewarding, but if you haven't been doing a lot of physical activity for a while and are quite unfit, take a relaxed stroll and gently build up as you feel stronger. Never strain yourself at the beginning, start slowly. You'll know when your heart beat  is faster (but not racing), you are breathing harder (but you should be able to have a conversation), and as the blood travels around your body a little faster you will have a warm glow.

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How many steps do you take in a day?

1000 - 2000 could try harder

2000 - 3000 average

3000 - 4000 not bad

5000 - 8000 getting warmer

8000 - 9000 getting hotter

10,000 + FANTASTIC!

A good way to keep track on your progress is a walk-o-meter. These devices are about the same size as a match box, once they are attached to your waistband, they can count the number of steps that you take each day, which helps you keep a check on your progress and help set new goals.

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I haven't got enough free time!

Have you thought about these top tips?

  1. Take the stairs instead of the lift

  2. Take a walk over a lunch break alone or with a friend

  3. Think twice before you get in the car to drive less than a mile

  4. Get off the bus one stop early

  5. Change the channels on the TV WITHOUT using the remote control

  6. Walk the children to school if you can

  7. Join a friend if they are walking the dog........or borrow the dog!

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Walking and pregnancy

Walking is a excellent way to keep fit whilst pregnant but do listen to your body and health care experts. Adapt your strolls to how you are feeling, especially when tired or out of breath. It is important to wear supportive footwear as you will be carrying extra weight. Keeping active and mobile can help you with the birth and a quicker recovery.

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Here are some tips for making walks fun for kids

Suggesting a walk can sometimes be a bad idea as many children find walking boring- instead, make plans to go to a place they find interesting like an outing or an adventure! This could be to visit a friend, a local event, a park, to fly a kite, to a pond - there are so many possibilities.

Take things that the kids like to eat and drink on the way.

Don't make the walk too long or strenuous - they will build their fitness up slowly and gradually.

Children can have an amazing amount of energy one minute then can be totally exhausted the next, so be prepared to cut the walk short if necessary and reward them if they put in any special efforts.

Make sure the kids are comfortable in what they are wearing especially the shoes. Carry extra layers for them and be prepared for them to get hot and cold in quick succession.

Give them a small rucksack so that they can experience packing and carrying - this will add a sense of adventure.

Kids enjoy climbing and clambering over things such as boulders, tree trunks, or small steep hills or dunes.

Think of things that they can search for like animals, birds, trees, or even treasure, they could even collect leaves, shells, and small stones.

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What should I wear?

A good pair of trainers are all that is needed- any shoes that are comfortable and provide good support are suitable. Here are some suggestions for suitable walking footwear.

  • Casual shoes with heavy rubber soles. Good running shoes are also good walking shoes.

  • Whatever shoe you select, it should have arch supports and should elevate the heel slightly. Make sure the there is more than enough room for your toes.

  • Choose shoes with uppers made of materials that `breathe' such as nylon mesh or leather.

  • Clothing - loose fitting clothing allows you to move more freely. Wear thin layers rather than heavy, chunky clothing.

  • If it's a hot day take a bottle of water.

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Why walk?

  • It's the sure safe way to health and fitness.

  • It's a chance to meet people and make new friends.

  • Almost everyone can do it.

  • You don't need any equipment - apart from comfortable walking shoes.

  • There's very little risk of injury.

  • It doesn't hurt!

  • You can start slowly and build your way up.

  • It's free and easy.

You don't need to walk for hours, 30 minutes a day of moderate activity, such as brisk walking, is all it takes to feel the difference in your fitness levels.

If you can only walk for a couple of minutes and you need to rest that's fine! How should I feel?

`Listen to your body' when you walk - if you feel dizzy or have any pains or nausea just slow down to a very gentle pace or stop completely. If the problem keeps occurring speak to your doctor before walking again. Remember don't compete with other people when walking as you may strain yourself. Your aim is to gradually improve, rather than walking farther or faster than someone else.

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Did you know that...?

  • 6 out 10 men and 7 out of 10 women in England are not active enough to benefit their health
  • regular walking reduces the risk of heart disease by up to 50%
  • lack of exercise causes more illness than smoking in EU countries
  • more walking could save £7billion off the national health bill
  • even 10 minute brisk walks can increase fitness levels.

If you would like any more information on walking or any other type of physical activity in the Borough then please contact sports@woking.gov.uk or telephone 01483 743821.

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