Coate Water Walking Shortcuts to Shops, Offices 20 Have Feet, Will Travel and Leisure Centres

3 Why walk? As more cars clog up local The health benefits roads and petrol prices It’s free, enjoyable, rise, you can save time and 4-5 Walking Links money by making short easy to do and good Between East Swindon and journeys on foot. Swindon Town Centre for your health and And because walking is your wallet! 6-7 You’ll never walk alone ideal natural exercise, if Find a walking group you tweak your habits and 8 Simple steps to be safe fit walking into your daily routine, you’ll soon reap What could 9-16 These routes are the health benefits too. made for walking! There are plenty of be better Find an East Swindon walking route footpaths to lovely green 17 Wildlife Challenge spaces, like Liden Lagoon than walking? or Coate Water, as well as 18-19 Coate Water walking shortcuts to shops, offices 20 Have feet, will travel and leisure centres. (and save money too!) Have a look at some of the 21 Get active, feel better! easy-to-read walking route maps inside, and discover 22 Walking to school how you can walk into Swindon town centre in 23 What to wear about 30–45 mins. 2 TOP TIP: For best health benefits, start each walk slowly, build up to a brisk pace... 5 BIG Why be nef its Walking is an easy way toW achieve thae recl okmme?nded two and a half hours of moderate exercise a week. You can do it in your own time, at a pace to suit you, and you don’t need special equipment or gym membership. Just put on a pair of comfortable shoes, and you’re good to go! It can help you lose weight. Walking burns calories which 1 helps you manage your weight. This will vary from person to person, depending on a person’s weight and the pace and distance they walk. As a general guide: a 180-pound (12.8 stone) person will burn 100 calories per mile and a 120- pound (8.5 stone) person will burn 65 calories per mile, walking at a fairly leisurely “I’ve got feet, so I might as well use them.” 3 mph (covering a mile in 20 mins). Brisk walking will use more calories. Donna from Liden joined her local Health Walk to start exercising: How many steps? It’s good exercise. “I was a bit of a couch Wearing a 2 You can help reduce your pedometer is a risk of developing serious potato before I joined the conditions, like heart group, but I’ve good way to see how far disease, strokes, Type 2 discovered some lovely diabetes and some cancers. footpaths, I feel fitter and you’re walking every day. I’ve lost half a stone.” It will lift your mood . 10,000 steps a day is recommended 3 Walking will reduce anxiety Grahame, Volunteer Walk Leader for by the NHS, and you can walk 1,000 and help you to sleep. the Covingham Health Walk: steps in 10 minutes. “Walking is great exercise You’ll get stronger. and by gradually building to 4 Walking can improve your a fairly brisk pace, you’ll get When and where? flexibility, the strength of the best health benefits. your muscles, joints and You should ideally walk fast Walk everywhere! bones, and reduce the risk enough to raise your heart Make it a habit and try and walk of osteoporosis for women. rate, but still be able to whenever you can …to the shops, chat. We find people walk taking the stairs instead of the Walking is enjoyable! further and faster as they lift, doing the school run… you’ll 5 Don’t take our word for it, walk regularly.” soon clock up your daily steps! go outside and give it a try! Find out how to join a local walking group. Turn to page 6 ...then cool down and walk more slowly at the end. 3 Walking links between East Swindon and Why not try walking into town – and catch a bus back? Or walk both ways if you have the energy! Both these routes pass through green spaces. ‘Route A’ is mainly off-road and takes you west from Greenbridge, following the line of the old canal and green corridors to Princes Street. ‘Route B ‘ heads out of Cavendish Square and passes through both the Lawns and Queens parks, emerging at Regent Circus. average cycle time: 1.5 min 3 min 4.5 min 8 min average walk time: 5 min 10 min 15 min 20 min distance: 0 400 metres 600 metres 1,200 metres 1,500 metres 0 0.5 mile 1 mile Scale 1:9,333 Base map © Open StreetMap contributors, CC-BY-SA 4 TOP TIP: Walking to work can raise your daytime energy levels... Walking Swindon Town Centre Words... “I’ve made some good friends and discovered some lovely green areas in Swindon” “Our lunchtime walking group is great. It makes me get up from my desk to stretch my legs, and I feel so much better after some fresh air” “I can’t walk far, but I love walking with a group, and we get together over a cup of tea afterwards” “I feel so much fitter since joining the Heath Walk that I’ve taken up Zumba as well!” “I walk to work because I can!” “Footpaths get me away from exhaust fumes” Route A: Greenbridge to Town Centre “I can afford to treat æ Average walk time along this route : 35 – 45 mins myself because I’m not Route B: Cavendish Square to Town Centre filling the car up every æ Average walk time along this route : 45 – 55 mins other week” ...and help to give you a good night’s sleep too! 5 You’ll Never “I never fail to be amazed at the distance we cover” SWINDON HEALTH WALKS GENTLE WALKING GROUP SWINDON TWIN PEAKS These free group A group for people who can only walk Weekday evening power walks from walks are short a very short distance, led by trained various locations, open to men and (2- 3 miles/40 – 50 volunteers. This group is also women of all ages and abilities. minutes), followed by suitable for wheelchair users. socialising and refreshments. UP ‘N’ WALKING NE WILTSHIRE RAMBLERS They’re led by trained volunteers, A beginners group for people with and you’ll be encouraged to walk A variety of weekend specific health conditions, supervised fairly briskly and steadily for health. and evening walks by an instructor. The walks shouldn’t make you too from 3 to 15 miles. The first three walks breathless (you should still be able to WALK FIT hold a conversation), but you’ll be are free, and then encouraged to: This fitness instructor-led group is you’re encouraged to suitable for people who want to join the Ramblers. • Breathe a little faster improve their fitness. Moderate Visit www.ramblers-wilts.org.uk • Feel somewhat warmer fitness levels needed. • Increase your heart rate HIGHWORTH AND SWINDON LADIES WALK FIT WALKING GROUP Look at the WEEKLY WALKS DIARY to find a Health Walk near you. A ladies only Weekly walks, group, which is Wednesdays Train to be a Volunteer Walk Leader led by a fitness and Sundays for Swindon Health Walks or find out instructor. (distances how you can set up your own walking Moderate fitness vary between group, call 01793 465413. levels needed. 5 – 12 miles). 6 DID YOU KNOW? Swindon Health Walks are short, sociable and completely free! Joining a walking group is an ideal way to explore your local area, and can help motivate you to Wwalk further more oaften. You’ll mek et new people, youA won’t get lol st, oand you mn ay be suerprised at the distances you can cover when you’re walking and chatting. Whether you’re just getting started or you’d like to walk for miles, there’s a wide selection of local walking groups to choose from. You could even start up your own walking group, with work colleagues during your lunch hour, or with other mums from school. # Weekly Walks Diary - what, when and where When? What? Where? How far? More information Monday Penhill Health Walk John Moulton Hall 2 – 3 miles/40 – 50 mins. Call 10am – /Penhill Library Easy, fairly brisk. 01793 465413 11am Monday Covingham Health Walk St. Paul’s 2 – 3 miles/40 – 50 mins. Call 01793 465413 2pm – 3pm Church Hall Easy, fairly brisk. Monday Q Walk Fit The Link Centre 4 – 6 miles. Call 10am – Led by a Fitness instructor. Good/moderate fitness 01793 465413 11.30am levels needed. Monday Gentle Walking Group Haydon Leisure Very short distance/ Call 2pm – 3pm Led by volunteers. Centre walk for up to 20 mins max. 01793 465413 Very slow pace. Monday Q Up ‘n’ Walking County Ground Laps of the track at own pace. Call 11am – For beginners or people with athletics track 01793 465413 12 noon a specific health problem. Monday Shaw Health Walk Lower Shaw Farm 2–3 miles/40 - 50 mins. Call 2pm Easy, fairly brisk. 01793 465413 Tuesday Toothill Health Walk Toothill Community 2–3 miles/40 – 50 mins. Call 10am Centre Easy, fairly brisk. 01793 465413 Tuesday Central Health Walk Broadgreen 2–3 miles/40–50 mins. Call 10am Community Centre Easy, fairly brisk. 01793 465413 Wednesday Walcot Health Walk Buckhurst Park 2 – 3 miles/40 – 50 mins Call 10am Community Centre Easy, fairly brisk. 01793 465413 (Walcot Dome) Thursday Wroughton Health Walk Ellendune Centre 2 – 3 miles/40 – 50 mins Call 10am Easy, fairly brisk.

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