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. 01793 465413 Thursday Haydon Health Walk Haydon Leisure 2 -3 miles/40 – 50 mins Call 9.45am & Centre Easy, fairly brisk. 01793 465413 12.45pm Thursday Q Twin Peaks Haydon Leisure @5 miles Call Lynn Parfrey on 7pm Walking Group Centre Moderate/good fitness 07530 948350 to find levels needed. out about other walks Friday Pinehurst Health Walk Pinetrees 2 – 3 miles/40 – 50 mins Call 10am Community Centre Easy, fairly brisk. 01793 465413 Friday Liden Health Walk Derryck Evans 2 – 3 miles/40 – 50 mins Call 10.30am House Easy, fairly brisk. 01793 465413 Friday Q Ladies Walk Fit Croft Leisure 3 – 4 miles Call 11.45am – Led by a Fitness Instructor. Centre Moderate/good level of 01793 465413 12.45pm fitness needed.
Please note: most groups are free, unless marked Q
QUICK CLICK: Find new walking groups at www.leisureinswindon.co.uk 7 Step Up Your Pace with Swindon Shin Splints
Swindon Shin Splints is a free, friendly running group that welcomes new and experienced runners. So, if you fancy a gentle Si mple St eps introduction to running or you’re an experienced runner who wants to join a friendly group of like-minded enthusiasts, come and to be Safe join us! Enjoy all the benefits of walking and keep safe We meet at the Sun Inn at Coate Just follow a few basic tips... Water, Saturday mornings at ‘Be bright, be seen’. Take some money in case you need 8.45am for 9.00am start and Wear bright or light to use public transport. Wednesday evenings 6.15pm for clothing, with a 6.30pm start. reflective strips on It sounds like basic advice, but keep a jacket or bag so looking and listening as you cross At each session we offer three you can be seen the road so you don’t get distracted routes which are based on when light levels fall. …and look out for cyclists! distance not ability or pace (usually 3, 5 & 7 miles). You’ll It’s best to choose routes that are Carry a charged also have the opportunity to well-used and well-lit if you’re out mobile and, if socialise over a cup of tea after and about after dark. possible, let someone the run. know where you’re going if you’re going Lisa is a regular runner on a long walk. with the group: "Shin Splints gave me back my Use crossings where you can , and confidence. I was 2 stone It’s a good idea to know where if you’re walking with young children, overweight, suffering with you’re headed or to take a map if hold their hand or get them to hold depression, and couldn't even you don’t. Go to on to pushchair handles. run around the block when I www.swindontravelchoices.org.uk joined the group. I've now run 6 half marathons and 2 full If you’re wearing marathons! The support and headphones, just friendship I've gained from the make sure you can still hear group has been invaluable." traffic and be aware of what’s To find out more, go to: going on around you. You often For more on safe walking routes, www.swindonshinsplints.co.uk hear traffic before you can see it! go to www.sustrans.org.uk
8 For more on local bus routes and times, go to www.traveline.info or call 0871 0871 200 22 Step out and spot These routes the wildlife for are made yourself... Why not walk for walki ng! to a local green space? Liden Lagoon Coate Water Country Park Shaftesbury Lakes Lawns Park
Our handy ‘pull-out & keep ’ route maps are short walks and feature off-road trails and hidden gems that you can’t see from the road >>
Read on to find some easy circular walks in East Swindon
QUICK CLICK: To find other walking routes, go to: www.getwalking.org/swindon 9 Circular Walk 1 Cavendish Square to Shaftesbury Lakes
æ 25 mins 2Km/1.3 miles A pleasant walk to Shaftesbury Lakes and the River Cole. Sturdy footwear advised as path around the lakes may be damp in wet weather. Start and finish at Cavendish Square. Facilities available at Cavendish Square.
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
10 TOP TIP: If you’re walking with young children, hold their hand... Circular Walk 2 Liden and Lagoon
æ 40 mins 3Km/1.9 miles A circular walk to tranquil Liden Lagoon. Start and finish at Liden shops or Royal Mail. Facilities available at Liden shops.
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
...or get them to hold on to the buggy, and always use a crossing if possible! 11 Circular Walk 3 Green Trails of Eldene and Dorcan
æ 50 mins 4.1Km/2.6 miles A circular walk, taking in quiet green spaces around Eldene and Dorcan. Start from Eldene Centre. Facilities available at Dorcan Leisure Centre
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
12 DID YOU KNOW? Children need 60 mins of physical activity a day... Circular Walk 4 Green Corridors around Nythe and Covingham
æ 45 mins 3.7Km/2.3 miles A circular walk on good paths through pleasant green spaces. Start and finish at Covingham Square. Facilities available at Covingham Library.
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
...so walking to school is a great chance for children to exercise and play. 13 Circular Walk 5 Walcot Circuit
æ 45 mins 3.7Km/2.3 miles A circular walk on good paths around Walcot, following the canal and green corridor. Start and finish at Buckhurst Fields Community Centre. Facilities available at the Community Centre.
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
14 TOP TIP: It’s better to walk for half an hour a day, Circular Walk 6 Lawn and Lawns Park
æ 35 mins 2.7Km/1.7 miles A short and picturesque walk from Lawn shops to Lawns Park, with views of the lakes. Sturdy footwear is advised because the path around the lakeside may be damp in wet weather. Facilities available at Lawn shops.
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
than for two and a half hours at the weekend. 15 Circular Walk 7 The ‘Dorcan Round’
æ 140 mins 11.2km/7 miles
A circular route around south east Swindon, following almost all cycle tracks. Start or finish at any point. Facilities available at various stops, including Coate Water Country Park. 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
16 TIP: Wearing a pedometer is a great way to monitor your steps and motivate you. Find each of these creatures, plants and fungi when you go walking in East Swindon! Will you take the Wildlife Challe nge? A variety of wildlife lives in and around the green Grey Heron spaces of East Swindon. Can you spot any of these? (Ardea cinerea) On foot of course! Kingfisher (Alcedo atthis) Dragonfly (Anisoptera) Look out for these amazing aerodynamic insects around wetland areas, like Liden Lagoon and Coate Water. Its two sets of wings help it fly Spot the heron by water with neck backwards or suddenly change outstretched or hunched down. This direction, and it can hover for up tall bird has long legs, a long beak to a minute. and grey, black and white feathering. A small, bright blue and orange bird, If you look up, you may mistake it for it can be seen perching at the side Lombardy Poplar a bird of prey as it circles overhead. of slow-moving rivers or canals, or (Populus nigra ‘Italica’) as a ‘blue smudge’ as it flies quickly This tall, across water. column-shaped Reed Warbler tree (it grows (Acrocephalus scirpaceus) (Fulica atra) e Coot n up to 50ft This little brown and buff coloured r a C
high) has bird is a summer visitor to the UK e c branches that and likes to perch amongst water- i r u
grow parallel side reedbeds. a M to the trunk t
If you can’t see it, you may be able to h g
and close to i r
hear it singing amongst the reeds. y
the ground. It p o c
comes from the ©
Lombardy area of Italy – hence the s h
name, but you’ll find it in East Swindon. p a r g o t
This little black waterfowl has a o h
Scarlet Elf Cup p distinctive white beak and ‘shield’ (Sarcocypha coccinea) p above its beak. Its webbed feet u C
f patter across the water before it l A striking little fungi - red and goblet- E
t e takes off. Not to be confused with its shaped, you can find it in damp l r a
smaller cousin the Moorhen that woodland or amongst fallen wood c S has a red and yellow beak. from January to April. , r e l b r a
Horse Chestnut Tree W
(Aesculus hippocastanum) d e e R
The Horse chestnut has broad , r e
leaves and striking white h s i f
flowers in early June. Look g n i
out for its spiny, green K
, n
husks filled with seeds or o r
‘conkers’ in September. e H
QUICK CLICK: Plan your journey from A to B on foot, go to www.walkit.com /swindon 17 A Great DayThe Tr ee COollection isu home tot a Coate Water County Park is a popular selection of trees from all over the world, while the Local Nature beauty spot in south-east Swindon. Reserve offers two bird hides for The 56-acre park offers something Although swimming and associated spotting wildlife (permits are needed for everyone. It boasts one of the water sports stopped in 1958 for this and angling – please ask the largest bodies of still water in following a national polio scare, Coate Ranger Team). Wiltshire and is home to a wide Water remains a popular destination variety of birds, insects and plants. for walking, cycling or relaxing. The cottage in the main car park, once The site is a man-made reservoir, the home of the site’s water bailiff, constructed by the 'Wilts & Berks Facilties include a café, toilets, houses the Ranger and Information Canal Company’ in the 1820s to top children’s splash park, play area, Centre where you can discover more up the canal that used to run miniature railway, mini-golf, angling about the history and wildlife of Coate. through Swindon. With the arrival of and BBQ hire. The Ranger Team the Great Western Railway in the offers events throughout the year, 1840s, the canal fell into decline included guided walks, pond-dipping Walking and the reservoir was no longer and photography classes, as well as There are several walks in and needed. In 1914, the reservoir was volunteering opportunities. around the park, many of which are bought by Swindon Corporation as a level and surfaced, making them leisure site. The striking ‘Art Deco’ Extensive areas of the park are suitable for wheelchair users. The diving board, which was built in designated as a Site of Special most popular route is around the lake 1936 and towers almost ten Scientific Interest (SSSI) because of (please see map opposite). There are metres above the water, is a visible the plants and animals that live also longer routes to Broome Manor, reminder of the reservoir’s history. there, and to preserve habitats. Hodson and Barbury Castle.
18 TOP TIP: If we all swapped one car journey a week for walking... A circular walk through Coate Water Country Park
æ 45 mins 2.8km/1.75 miles A circular walk around the reservoir at Coate Water, taking in views of the local nature reserve. Facilities are available close to the visitor centre. Sturdy footwear recommended.
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 There is also off-road pedestrian Thamesdown Transport service 12 Coate Water access from Broome Manor, via the runs from Haydon Wick to Coate, via tree collection. Fleming Way, every 30 minutes Travel information Monday to Saturday daytime (no We are keen to reduce our carbon Sunday service). You should alight at footprint and the impact of our park By Bus the Sun Inn on Marlborough Road, a on surrounding roads and five minute walk away. communities. Help us be a There are regular buses to responsible visitor attraction by Coate Water. considering walking or cycling to the Thamesdown Transport services park if you are travelling locally from 13 & 14 run from Haydon Wick to For more information on East Swindon. Eldene via Moredon, Rodbourne and Coate Water Country Park: Fleming Way to Coate Water. You should alight at the bus stop on PHONE the Swindon Ranger On foot or by bike Ripon Way (Queens Drive), a five Team on 01793 490150 There are pedestrian/ minute walk away. cyclist-only entrances from EMAIL swindonrangers Marlborough Road and via Buses run every 20 minutes Monday @swindon.gov.uk National Cycle Network Route 45 to Saturday daytime (hourly, daytime VISIT from Chiseldon or Day House Lane. on Sundays and Public Holidays). www.swindon.gov.uk
...car traffic would reduce by at least 10% 19 Apart from saving money on petrol, walking can mean… Avoiding the traffic queues Never having to worry about hikes in parking charges or those elusive parking spaces Stretching your legs and eyes after hours at that VDU Getting to know your local area Clearing your head so you arrive home feeling much more relaxed Spotting sales and offers in local shops Picking up a few groceries / your dry cleaning / those photos on your way home Having a chance to chat to colleagues or neighbours An easy way to burn calories and tone up Saving money on gym fees
Kathy lives in Walcot and works for a company based on Pipers Way: Have feet, "I’d been struggling with my weight for a while and finding it tough to find will travel time to go to the gym, so I started walking to and from work. It’s a great ...and save mon ey too! way to wake yourself up in If you only live a couple of miles from work, you can the morning and an even kick-start your day just by walking to work. better way to unwind and file work away at the end Once you’ve planned your route and know where you’re going, you can of the day. I've lost two start enjoying the benefits of striding stone and still love to work, like knowing how long your walking - it's a fantastic journey will take you every morning! way to get active, stay active and is just so easy Look at www.walkit.com /swindon to fit into your day." to plan your journey to work ...or go to www.swindontravelchoices.co.uk to find out more.
20 TOP TIP: Regular walking is good for your brain... Get active... Eat well... Feel be tter! The Health Improvement team at Swindon Borough Council offers a variety of programmes to help people of all ages and abilities make lifestyle changes and healthy choices. So, whether you’d like advice on healthy eating for your child or you’ve just retired and fancy getting a bit more active, the team can help you to get started and support you. Some of the Health Improvement programmes include:
HEALTHY STEPS DIETBUSTERS MASTERS CLASSES A free eight-week healthy lifestyle A free weight management programme, A wide range of physical activity programme for parents of children with referral from your GP. sessions for the more mature aged 0 – 5 years. customer (aged 50+), including Zumba “Dietbusters has made Gold, balance and safety, line dancing, such a difference to me Tai Chi, swimming and circuits. ALIVE ’N’ KICKING and I feel more confident. I’m swimming again and have started doing Aquafit. I’m reaching my goals and the weight is coming off”.
Call (01793) 864934 for information. Call (01793) 864934 for information.
STEPS TO HEALTH WALKING FOR HEALTH
A free 12-week exercise programme Choose from a variety of walking tailored for you, with referral from groups for all abilities. Many groups your GP. are free. Call (01793) 465413. “The combination of “I feel so much fitter since education and exercise joining the walking group was the perfect starting that I’ve taken up Zumba point for me. The whole Gold too.” A fun, free 10-week programme for approach was so positive, Go to www.leisureinswindon.co.uk children and young people aged and in just 12 weeks I feel to find out more, or speak to your GP 5 – 16 years. so much better than I did to find out if you can be referred to a If you think your child is above a at the start of the health improvement programme. healthy weight and you would like programme.” more information about Alive ‘n’ Kicking, phone (01793) 465412. Call (01793) 465407 for information.
Fancy burning 30% more calories when you walk? Find out more on page 23
...and may help to improve your memory as you get older. 21 Walking to school can be quicker than driving, and it’s a great way to spend quality time with your children. Walking to makes sense! If you have to drive to school, why not ‘Park and Stride’? Find a safe place to park a short distance from the school and walk the last few minutes of your journey. This will give you all the benefits of walking and avoid the congestion at the school gate, so it will be safer for everyone. For more information on walking to school, 5 min walk zones or walking buses, email [email protected] k or visit www.livingstreets.org.uk
Research shows that children who walk to school Sarah from Covingham: Chris from Nythe: arrive more alert “It takes less time for us to “I love chatting to the kids and ready to learn walk than to drive and try to as we walk to school, we at the start park the car, and my spot changes in nature, and of the day children say it’s fun!” they arrive feeling happy and refreshed.” Top marks for walking 4 It saves 4 It’s 4 It’s 4 It’s 4 It’s you sociable educational better good for money 84% of Following for the you too! Parents could children who footpaths to planet Striding to save an walk to school school helps Walking cuts school with the average of meet up with children get to C02 emissions, kids is good £642 each their friends know their way as well as exercise for year by walking on the way. around their exhaust fumes you too! rather than local area and around the driving to to be more school gate. school. independent.
22 DID YOU KNOW? Walking to school helps children to learn vital road safety skills. You don’t need expensive gear or special walking boots for everyday walking. The great thing about walking for Walking exercise is that you can just wear your usual clothes and comfortable shoes with Poles (unless you normally wear really high heels!). If you enjoy walking, but would like to try something new, why not try NORDIC WALKIN G? Nordic walkers use two What to w ea r lightweight poles to harness movement in their arms and Breathable clothes , which upper body. They put are either loose-fitting or have a bit pressure on the poles as of ‘stretch’ tend to be more they move along, creating comfortable, and it’s a good idea momentum and speed. to wear layers, especially as your And because Nordic Walking body temperature rises when you uses more energy than get walking. Most fabrics are fine, normal walking, it’s a great although jeans are more likely to way to increase your fitness. stay damp and cold if they get wet. Tight-fitting denim can also cut in Ann Jones recently joined a Nordic to you over longer distances. Walking group that walks in West Swindon: “I love Nordic walking, it’s great fun and something different. I feel so A waterproof jacket with a much fitter since I started, and I’ve hood is usually a must, and if you’re out and about after dark, found new walking trails around wearing light or bright colours, Shaw Ridge and Lydiard Park.” with reflective strips on a jacket or bag means you’ll be visible. Q: How did it start? Nordic walking started in Finland in the 1930’s, when competitive skiers started training off-season on grass. Today it’s Popping a small bottle of water become the fastest growing fitness activity into your bag will help to keep you in the world. hydrated in warmer weather, and it’s worth remembering sunscreen , Q: Can anyone do it? sunglasses or a hat too. Nordic Walking is easy and most people can do it with a bit of practise.
If you’re planning to head Q: What do I need? ‘off-road’ and on to rural You need lightweight poles, usually made of trails, you could consider aluminium or carbon fibre. The poles come wearing walking in one-piece with wrist-straps, so you need shoes or boots to give to find the right length for you. Most you more support. instructors will usually offer a free taster session so you can have a go before buying your own.
An extra pair of socks Q: How do I get started? will help to cushion your feet, Go to www.nordicwalking.co.uk or but you may want to avoid contact a local instructor below to find a breaking in a new pair of Nordic Walking group: walking shoes if you’re going for a longer walk! Sarah Waters: 07909 956563 Sue Daniels: 07977 203504 email: [email protected]
QUICK CLICK: Have a look at www.walkengland.org.uk to find a route near you. 23 Enjoy free guided rides in Swindon. For all abilities, from easy to challenging.
IM E N SW BIK RU