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Getwalkingcentral 72-Low-Res.Pdf 3 Why walk? As more cars clog up local It’s free, enjoyable, The health benefits roads and petrol prices rise, you can save time and easy to do and good 4-5 Walking Links money by making short from Wroughton, through journeys on foot. for your health and Wichelstowe to the town centre. 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 fit walking into your daily 8 Simple steps to be safe routine, you’ll soon reap the What could 9-16 These routes are health benefits too. made for walking! There are plenty of footpaths be better Find a Central & South walking route to lovely green spaces, like Queen’s Park, the Lawns or than walking? 17 Wildlife Challenge Town Gardens, as well as 18-19 Swindon’s hidden gems walking routes to Wichelstowe and Wroughton. 20 Have feet, will travel Have a look at some of the (and save money too!) easy-to-read walking route 21 Get active, feel better! maps inside, and discover how you can walk into 22 Walking to school Swindon town centre from South Swindon in about 23 What to wear 45 – 60 mins. 2 TOP TIP: For best health benefits start each walk slowly build up to a brisk pace Why 5 BIG Walk? benefits Walking is an easy way to achieve the recommended 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! “I’ve got feet, so I might as well use them.” It can help you lose weight. 1 Walking burns calories which 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 3 mph (covering a mile in 20 mins). Brisk walking will use more calories. It’s good exercise. 2 You can reduce your risk Lynne from Wroughton joined her How many steps? local Health Walk because it was of developing serious friendly and free: Wearing a conditions, like heart disease, strokes, Type 2 “I not only feel fitter and pedometer is a good way to diabetes, some cancers have lost weight since see how far and Alzheimer’s disease. joining the Health Walk, you’re walking but I’ve made good friends every day. It will lift your mood. through the group too.” 3 Walking will reduce anxiety 10,000 steps a day is and help you to sleep. recommended by the NHS, and you Brian, Volunteer Walk Leader for the can walk 1000 steps in 10 mins. You’ll get stronger. Central Health Walk in Broadgreen: 4 Walking can improve your “Walking is good for all-round When and where? flexibility, the strength of physical and mental health. Walk everywhere! your muscles, joints and We find that people gradually bones, and reduce the risk Make it a habit and try and walk of osteoporosis for women. increase their fitness as whenever you can …to the shops, they walk more regularly, taking the stairs instead of the Walking is enjoyable! walking further and faster lift, doing the school run… you’ll 5 Don’t take our word for it, as they chat to others.” 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 Wroughton & Wichelstowe Why not try walking into town – and catch a bus back? Or walk both ways if you have the energy! Choose from three alternative routes. ‘Route A’ follows the paved route along Croft Road from Wroughton, into Old Town and down Victoria Road to the town centre. ‘Route B’ follows a picturesque green route from Wroughton through Wichelstowe, and alongside Town Gardens and Eastcott Hill to the town centre. ‘Route C’ follows the rural route to Wichelstowe from Wroughton, and along Croft Road to Old Town and Victoria Road. All three routes emerge at Regent Circus. average cycle time: 3 min 6 min 9 min average walk time: 10 min 20 min 30 min distance: 0 0.8 km 1.6 km 2.4 km 0 0.5 mile 1 mile 1.5 mile Base map © Open StreetMap contributors, CC-BY-SA 4 TOP TIP: Walking to work can raise your daytime energy levels Walking to 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” “I can afford to treat Route A: Average walk time along this route 50 – 55 mins myself because I’m not Route B: Average walk time along this route 55 – 60 mins filling the car up every Route C: Average walk time along this route 50 – 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” Joining a walking group is an ideal way to explore your local area, and can help motivate you to walk further more often. You’ll meet new people, you won’t get lost, and you may be surprised at the distances you can cover when you’re walking and chatting. Find a local walking group (see opposite) or why not set up your own group with friends or work colleagues? SWINDON HEALTH WALKS Train to be a WALK FIT Swindon Health Walks are free, safe Volunteer Walk These fitness instructor-led groups and friendly group walks lasting 40 – Leader for are suitable for people who want 50 mins, followed by socialising and Swindon Health to improve their fitness. Moderate refreshments. The groups are led by Walks or find fitness levels needed. trained volunteers, who’ll encourage you to walk at a comfortable out how you can pace, but fairly briskly for health. set up your own The walks shouldn’t make you too walking group, call breathless (you should still be able 01793 465413. to hold a conversation) but you’ll be encouraged to: NE WILTSHIRE RAMBLERS • Breathe a little faster • Feel somewhat warmer The local group offers a variety • Increase your heart rate of weekend and The walks, which are part of the evening walks nationally accredited ‘Walking from 3 miles to for Health’ scheme, also include 15 miles. The first Gentle Walking groups, which three walks are walk at a slower pace for up to 20 free, and then you’re encouraged to minutes and offer additional seated join the Ramblers. exercise sessions. Visit www.ramblers-wilts.org.uk 6 DID YOU KNOW? SwindonHealthWalksareshortsociableandcompletelyfree! Walk Alone Weekly Walks Diary - what, when and where When? What? Where? How far? More information Monday Penhill Health Walk St.Peter’s 2 – 3 miles/40 – 50 mins. Call 10am – Church Hall 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 4 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 Haydon Gentle Health Walk 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 Shaw Health Walk Lower Shaw Farm 2–3 miles/40 - 50 mins. Call 2pm Easy, fairly brisk. 01793 465413 Tuesday Walcot Gentle Health Walk Buckhurst Park Very short distance/walk for Call 10am Community Centre up to 20 mins max 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 Tuesday Sanford Health Walk Swindon Advice 2 – 3 miles/40 – 50 mins Call 12.50pm and Support Centre Easy, fairly brisk. 01793 465413 Tuesday Gorsehill Gentle Gorsehill Very short distance/walk for Call 1.30pm Health Walk Community Centre up to 20 mins max 01793 465413 Wednesday Walcot Health Walk St. Andrew’s 2 – 3 miles/40 – 50 mins Call 10am Church Easy, fairly brisk. 01793 465413 Wednesday 4 Twin Peaks Haydon Leisure @5 miles Call Lynn Parfrey on 7pm Walking Group Centre Moderate/good fitness 07840 222543 to find levels needed. out about other walks Thursday Haydon Health Walk Haydon Leisure 2 -3 miles/40 – 50 mins Call 9.45am Centre Easy, fairly brisk. 01793 465413 Thursday Wroughton Health Walk Ellendune Centre 2 – 3 miles/40 – 50 mins Call 10am Easy, fairly brisk.
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