If you would like to find out more about walking, ParkLives, any other sport and leisure activity in or Nottingham’s parks, Walk Nottingham please visit: www.parklives.com www.nottinghamcity.gov.uk/parkactivities May 2016

Contact us at: [email protected] [email protected] or [email protected]

/ParkLivesNottingham @parklivesnotts parklivesnotts /Nottinghamparks @nottinghamparks nottmparks

Best Foot Forward guided health walks A programme of guided health walks in Nottingham, called Best Foot Forward, has been funded by Walk Nottingham and is managed by Age UK Nottingham & . There will be two Nottingham City Council is celebrating National Walking Month this May by making all its walk leaders present at each walk, one leading from the front and the other following at the back of the ParkLives activities walking-related to help you be more physically active. All the activities in group. The walks offer you the opportunity to improve your health, make new friends, have fun and get this guide are FREE to attend, led by qualified instructors and can be found online at to know your local environment. www.parklives.com. Walks are FREE and everyone is welcome. Children under 14 need to be accompanied by an adult. Walking is free, simple and one of the easiest ways to get more active, lose weight Walks take place whatever the weather. You will need to complete brief health and registration forms before your first walk but you do not need to prebook a place - just turn up at the meeting point and and become healthier. This ‘Walk Nottingham’ guide will also show you that walking the walk leader will introduce themselves to you. can be a great way to try a new activity, meet new people and enjoy your local park. All the walks with a ParkLives logo next to them can be Regular walking has been shown to reduce the risk of chronic illnesses, such as heart found at www.parklives.com. disease, type 2 diabetes, asthma, stroke and some cancers.

It is an underrated form of exercise, but walking is ideal for people of all ages and fitness levels who want to be more active.

Getting started In other words, it needs to be faster than a stroll. Moderate-intensity aerobic activity means you’re All you really need to start walking is a comfortable Mondays Tuesdays walking fast enough to raise your heart rate pair of shoes. Any shoes or trainers that provide and break a sweat. One way to tell is that you’ll adequate support and don’t cause blisters will do. Bestwood walk Nuthall Railway walk be able to talk, but not sing the words to your A walk offering a variety of routes around the Part of the old Great Northern line, this is a Loose-fitting clothing allows you to move freely. favourite song. Try to aim for 10,000 steps a day. Bestwood area. All the walks are in the Green new footpath which passes fields of barley, Choose thin layers rather than heavy, chunky On average most of us walk between 3,000 and Flag areas of Bestwood including some in rapeseed and corn. Stop halfway for a clothing which might cause you to sweat a lot. 4,000 steps a day anyway, so reaching 10,000 Southglade Park. coffee at the Three Ponds pub at Nuthall. isn’t as challenging as it might sound. If you’re walking to work, you can just wear your Meeting place: Southglade Access Centre, Meeting place: Snapewood Community usual work clothes with a comfy pair of shoes. If, to begin with, you can only walk fast for a Southglade Road, Bestwood Estate, NG5 5GU Centre, Rd, Nuthall, NG6 7GH For long walks, you may want to take some couple of minutes, that’s fine. Don’t overdo it on at 1.15pm at 10.30am water, healthy snacks, a spare top, sunscreen your first day! You can break up your activity into Grade: Easy to moderate Grade: Moderate and a sunhat in a small backpack. If you start 10-minute chunks, as long as you’re doing your Walk length: 1 and 3 miles Walk length: 3 miles taking regular, longer walks, you may want to activity at a moderate intensity. Duration: 40 to 60 minutes Duration: 2 hours with a stop invest in a waterproof jacket and some walking Terrain: Relatively flat Terrain: Includes a walk through fields or boots for more challenging routes. Begin every walk slowly and gradually increase woods if it is dry your pace. After a few minutes, if you’re ready, Woodthorpe Grange try walking a little faster. Towards the end of your Park walk Wednesdays walk, gradually slow down your pace to cool The Grange is a 19th century Grade II-listed down. Finish off with a few gentle stretches, manor which sits amidst a mix of landscapes and St Ann’s and walk which will improve your flexibility. From walking to formal gardens. There is also an innovative train A walk along the boundaries, passing through the shops or for part of your journey to work, to sculpture and ‘sunken garden’ with water feature. Victoria Park Conservation Area, King Edward walking the dog and organised group walks, try to Meeting place: Sherwood Community Centre, Park and Stonebridge City Farm. make every step count. Mansfield Road, Sherwood, NG5 3FN at Meeting place: Victoria Leisure Centre, 10.30am Bath Street, Sneinton, NG1 1DB at 10.30am For more information on the ParkLives project in Grade: Easy to moderate Grade: Easy to moderate Nottingham please visit Walk length: 1.5 to 2 miles Walk length: 1 and 2 miles www.parklives.com Duration: 60 minutes Duration: 40 minutes or email [email protected]. Terrain: Varied inclines and some steep steps Start slowly and try to build up your Terrain: Mostly flat walking time gradually. To get the /parklivesnottingham health benefits from walking, it needs to @parklivesnotts be moderate-intensity aerobic activity. /parklivesnotts 02 | Walk Nottingham ------May 2016 May 2016 ------Walk Nottingham | 03 Walking Sports Did you love playing football, netball or basketball? There is no reason why you can’t enjoy similar games with the new walking versions of the sports. For all sessions you can book at www.parklives.com or just turn up on the day.

Wednesdays CONTINUEd... Walking netball Walking football Walking netball is a slower version of the game; Dribbling, passing and scoring remain it is netball, but at a walking pace. The game important elements of the walking version Strelley woodland and has been designed so that anyone can play it of football. Although you’ll still get a good countryside walk (this walk runs on the regardless of age or fitness level. From those workout by having to move from one end of first Wednesday of each month) Fridays who have dropped out of the sport they love the pitch to the other, you won’t exert yourself Taking in the stones of Monks Way, Strelley Hall due to serious injury to those who believed they to the same extent as in standard football, nor and All Saints Church, a path through Oldmoor had hung up their netball trainers many years will you run such a great risk of spraining a Wood takes us into open fields, before continuing Park ago, it really is for everyone. limb or bumping into other players. up Catstone Hill to the underground reservoir. walk A number of pleasant walking routes in When: Every Wednesday starting 4 May Every Tuesday starting 3 May Meeting place: Broad Oak Pub, Main Street, When: Wollaton Park, with its 16th Century Hall, lake Where: Clifton Playing Fields – meet in the car park Where: Harvey Hadden Sports Village Strelley Village, NG8 6PD at 10am and deer park. Grade: Moderate to hard Time: 10am to 11am Time: 11am to 12pm Walk length: 4 miles Meeting place: Wollaton Park first car park, Duration: 90 minutes Wollaton Road entrance, Wollaton, Terrain: Open fields and hilly at times NG8 2AE at 10am Grade: Easy to moderate Walk length: 1.5 and 3 miles Thursdays Duration: 60 minutes Terrain: Gentle incline at times Forest and Arboretum walk Old Basford walk A varied walk around the Forest Recreation A flat walk with benches at intervals and lots of Ground and Arboretum, following established interesting wildlife along the way. pathways, with extensive views of the city from lovely wooded areas. Meeting place: Garage on Mill Street, Old Basford at 10.30am. We park our cars at The Walking basketball Walk, run and yoga Meeting place: Inside Mary Potter Mill, Bagnall Road, Old Basford, NG6 0JY and Health Centre (North Entrance), return there for refreshments afterwards. Walking basketball sessions are for anyone, A beginners’ introduction to running Gregory Boulevard, , Grade: Easy whether they have played basketball before or and yoga, following the ‘Couch to NG7 5JD at 10.30am Walk length: 2 miles not. All sessions are tailored to suit the people 5K’ running programme and basic Grade: Easy to moderate Duration: 40 to 60 minutes taking part, whether that be the court size or yoga techniques. Each session will Walk length: 1.5 and 3 miles Terrain: Flat the speed of the game. It is ideal for people be split into thirty minutes of walking Duration: 40 to 90 minutes who are unable to run or jog due to injury or and running, followed by thirty minutes Terrain: Wooded areas Victoria Embankment fitness but are able to get around the court at of yoga either outdoors or walk a walking pace. Don’t be fooled though - just indoors, depending on the This is a steady walk along the beautiful tree- because it’s at a walking pace, it doesn’t mean weather. Yoga mats will be lined Victoria Embankment and gardens, with you won’t work up a sweat, so we factor provided or bring your own. refreshments available. in plenty of breaks, which is always a good When: Every Tuesday Meeting place: Gate entrance of Trent Bridge, excuse to have a chat. Whether you’re new to starting 10 May London Road, The Meadows, NG2 2JY basketball and want to get active or used to at 10.30am Where: Forest Recreation play years ago and miss playing, then these Ground – meet outside Grade: Easy sessions are for you. Walk length: 2 and 3 miles the pavilion Duration: 60 to 90 minutes When: Every Wednesday starting 4 May Time: 6.30pm to 7.30pm Terrain: Flat Where: Clifton Playing Fields – meet in the car park Time: 10am to 11am

04 | Walk Nottingham ------May 2016 May 2016 ------Walk Nottingham | 05 Nordic Walking

Nordic walking is one of the fastest growing recreational fitness Parks and nature walks sports in the world. It started in the early 1930s as an off- season training method for competitive cross-country skiers. The park ranger team and partners at Nottingham City Council also deliver regular walking Nordic walking is a full-body exercise that’s easy on the joints sessions that you can find atwww.parklives.com . and suitable for all ages and fitness levels. Weekly gentle walk Wild food walks Free guided walks around the Forest Come and join the park rangers for some In Nottingham, we are starting three ParkLives four-week Recreation Ground. Enjoy the fresh air, meet urban foraging, looking at all the things you ‘Learn to Nordic Walk’ courses led by Midlands Nordic new friends and get fit - all ages welcome. can find growing naturally in the wild that are Walking. All Nordic walking poles are provided. Spaces are good to eat. limited at the sessions so please book in advance at When: Every Wednesday www.parklives.com. Where: Forest Recreation Ground – When: Saturday 14 May meet outside the pavilion Where: Forest Park – When Where Time Time: 10.30am meet near the play area Tuesdays starting Forest Recreation Ground – meet at car park off Gregory Time: 1pm 2 to 3pm 3 May Boulevard, next to the new pavilion

Sundays starting - meet in first car park off Wollaton Road, near the 10.15 to When: Sunday 15 May 8 May children’s play area and lower toilets 11.15am Where: Colwick Country Park - meet at Warden’s Lodge on River Road off Mondays starting Victoria Embankment park – meet at the parking in front of the 5.30 to Mile End Road, NG4 2EW 9 May memorial 6.30pm Time: 1pm Beat the Street Nottingham has been chosen to take part in Beat the Street, a six-week game, starting on Wednesday 27 April, to get whole communities moving as part of a free 12-month programme.

The challenge is to get residents to walk or cycle as Family nature walk and bug hunt many miles as possible in a collective ‘race to space’, Search for bugs, beasties and butterflies, with a park as small changes to everyday habits can make a big ranger, during a nature walk and bug hunt around the park. difference to your health. All you need to do is pick up a When: Tuesday 31 May Beat the Street card from a selection of libraries, leisure Where: Woodthorpe Grange Park centres or community centres and register it online at Nottingham.beatthestreet.me. - meet at the play area / café, NG5 4HA You then score points by walking, cycling or running from one point to another and Time: 1pm tapping your card on a sensor.

The idea is that people from an area, school or place of work form a team and all If you would like to go walking around our fantastic parks in Nottingham you can view their points are added together to win prizes but you can also take part on your and download walking routes at www.nottinghamcity.gov.uk/awalkinthepark. own. Walking just half an hour a day, on a journey to work, school or the shops is a great way to improve your health, quality of life and well-being. If you are interested in training to become a walk leader, please email [email protected]. /beatthestreetNottingham @bts_nottingham #beatthestreet

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