Woking Borough Council
Civic OfficesGloucester SquareWokingSurreyGU21 6YL
Telephone: 01483 755855
Walking
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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 introduced 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
Why walk?
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:
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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 you are going at the correct pace when your heart beat is faster (but not racing), you are breathing harder (but are able to have a conversation), and as the blood travels around your body a little faster you have a warm glow.
How many steps do you take in a day?
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A good way to keep track on your progress is a pedometer. These devices are about the same size as a match box and, 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 set new goals.
I haven't got enough free time!
Have you thought about these top tips?
Take the stairs instead of the lift.
Take a walk over a lunch break, alone or with a friend.
Think twice before you get in the car to drive less than a mile.
Get off the bus one stop early.
Change the channels on the TV without using the remote control.
Walk the children to school if you can.
Join a friend if they are walking the dog... or borrow the dog!
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.
Making walks fun for kids
Children who get the walking habit early in their primary school years are more likely to continue to walk into adolescence and adulthood. Active travel to school can make an important contribution to increasing children's physical activity levels.
Suggesting a walk can sometimes be unpopular, as many children find walking boring. Instead, make plans to go to a place they find interesting, so that the walk becomes an adventure! This could be to visit a friend, local event or park, to fly a kite... there are so many possibilities.
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Take things that the kids like to eat and drink, and stop on the way for a snack.
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Don't make the walk too long or strenuous - they will build their fitness up slowly and gradually.
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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.
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Make sure the kids are comfortable in what they are wearing, especially their shoes. Carry extra layers for them and be prepared for them to get hot and cold in quick succession.
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Give them a small rucksack so that they can experience packing and carrying - this will add to the sense of adventure.
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Kids enjoy climbing and clambering over things such as boulders, tree trunks, or small steep hills or dunes.
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Think of things that they can search for, like animals, birds and trees; even 'treasure' can be hunted for, like discarded leaves, shells, and feathers.
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 what to look for in 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 support and 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.
Loose fitting clothing allows you to move more freely. Wear thin layers rather than heavy, chunky clothing.
Take a bottle of water with you.
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.
Did you know...?
Six out of 10 men, and seven 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 the Health and Well-being Development Officer or telephone 01483 743424.
Walk routes in Woking
There are plenty of wonderful walk routes that around Woking. Why not get a group of work colleagues together and go for a lunch time stroll? Alternatively, why not join one of the other walking groups in Woking?
Listed below are some routes that start in Woking and are of an ideal length for a lunchtime, taking between 30 and 45 minutes. It is suggested that you wear suitable walking shoes and take a bottle of water with you.
The written instructions for the walks are contained in a PDF document, so they can be printed and taken with you. View walk route instructions.
For further details, please contact the Health and Well-being Development Officer or telephone 01483 743424.
Organised walks in Woking
Heritage Walks
Guided walks, talks and books, looking at the history and heritage of Woking and North-West Surrey. For more information on Heritage Walks, please email heritage-walks@ntlworld.com 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 to 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. Walk programmes may be obtained from libraries, via the website www.acsurrey.org.uk, by email go50@acsurrey.org.uk or telephone 01483 534706. Age Concern Surrey also have a programme for Nordic Walking which can be viewed here
50+ Club Walks
Organised by members of the 50+ club, based at Woking Leisure Centre and Pool In The Park, these social events make 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 that 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, and more is availble on The Ramblers' website. Alternatively, email enquiries to wokingramblers@ukonline.co.uk.
Walking the Way to Health
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 the initiative is on the Walking the Way to Health website. Alternatively, phone 01242 533258.
Cornerhouse Woking mental health resource centre run a Walking the Way to Health Walk Every Wednesday, starting Wednesday 18 March 2009. For details, see the poster below, call 01483 757461 or visit the walk finder at www.whi.org.uk or view the screening form for their walk which you will need to complete before taking part.
Walk4Life - the easiest way to get up and about!
Change4Life is here to help us all - but starting with children and young people - eat well, move more and live longer. And one of the easiest ways to keep active and stay healthy is walking.
Walk4Life has been launched to support Change4Life and is full of useful tips and games that make walking fun for everyone, whether it's an everyday journey or going out to see new places. For ideas to help local families get up and about, visit http://www.nhs.uk/change4life (click on `partners and supporters') or call 0300 123 3434.
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