Getting active can be difficult, but we are here to help. With Walking for Health, you can take part in a free short walk to help you get active and stay active at a pace that works for you. It’s a great way to stretch your legs, explore what’s on your doorstep, and make new friends. For over 12 years, we’ve helped thousands of people like you discover the many benefits of regular group walks. From reducing stress, to losing weight, to sharing laughs, Walking for Health has something for everyone. Wellness Walking Why walk? How do I start? Walking is truly accessible - almost The Active Wellness Walking everyone can do it anywhere and at Programme is FREE, fun, friendly, and a Programme any time. It won’t cost you anything, and perfect way to help you to get more you don’t need any fancy equipment to active and to meet new people. hit the pavement. Walkers are advised to wear weather If you still need convincing, here are a few appropriate clothing and footwear and to April to June 2018 positive things that walking can do for bring along a drink. It is also advisable for your health… the winter evening walks to bring a head torch or torch! • Help your heart and lungs work better Please arrive a few minutes early in order • Lower your blood pressure to complete the registration process. New • Keep your weight down walkers are advised to confirm their attendance in advance of their first walk. • Lighten your mood • Keep your joints, muscles and bones strong • Increase ‘good’ cholesterol

For more information on anything contained in this leaflet, contact Laura Bartlett or Anthony Hindmarch on: T: 561 4693/561 4578 E: [email protected] E: [email protected] oce21202 Health walks: The Active Sunderland Wellness Walking Carers on the move (COTM): Walks especially for those that have Volunteering opportunities Programme is an accredited National Walking for Health Scheme. All a caring role for a family member or friend. Carers often forget of our weekly walks are FREE of charge and are delivered by friendly about their own health and wellbeing or get regular opportunities to Would you be interested in becoming a Volunteer Walk Leaders. The walks are a great way to get out in the have a break. These health walks begin and end at Sunderland Volunteer Walk Leader, or Administration fresh air, have fun, meet new people and improve your physical and Carers’ Centre’s ‘Kay’s Kitchen’. Volunteer with the Wellness Walking mental wellbeing. The walks are suitable for all ages and abilities and Programme? last from 30 to 120 mins. Nature walks: Sunderland has many beautiful green spaces which offer a variety of wild life and nature. Our nature walk incorporates Full training can be delivered to those who Nordic walks: Nordic walking uses special Nordic Walking Poles, an advanced fast paced health walk, whilst also viewing birds, wish to Volunteer as part of the engaging the upper body muscles as well as the legs. This results in animals and nature along the way. programme. For further details please email: a more complete full body workout, burning more calories than [email protected] ordinary walking. Research shows that Nordic Walking is ideal for those with neck, shoulder, knee and back problems. Nordic Walking Poles are provided FREE of charge to use at the walks.

Timetable of weekly walks: April to June 2018 (B) = Beginner, (I) = Intermediate, (A) = Advanced, Day Walk Type Time Meeting Point Mon Health 10-11am Country Park, play park car park Mon Health 1.30-2.30pm , outside of Coach House Café Tue Health 9.30-10.30am Washington Village Hall, Car Park Tue Nordic 10-11.30am Rainton Meadows Nature Reserve, Car Park Tue Health 6.30-8pm Morrisons Seaburn, outside of rear entrance (car park) Wed Nordic 9.30-11am Morrisons Seaburn, outside of rear entrance (car park) Wed Health (B) 12-12.45pm , the Walrus Wed Health (B) 12.30-1pm Berghaus (Colima Ave), at flags, outside of reception Thur COTM 10.30-11.30am Sunderland Carers Centre, Kay’s Café Thur Health 1.15-1.35pm Gregg’s Car Park, Doxford International Business Park Thur Health 6-7.30pm Hetton Lyons Country Park, meet at Springboard car park – NEW Thur Nordic 6.30pm-8pm Herrington Country Park, play park car park www.activesunderland.org.uk Fri Health 10-11am Arts Centre Washington, outside of reception www.walkingforhealth.org.uk Sat Nordic 9.45-11.15am Herrington Country Park, play park car park Follow us on: Sat Nordic (B)(I) 11.45-12.45pm Herrington Country Park, play park car park ActiveSland Sat Nature 2-3pm Rainton Meadows, meet at Car Park – NEW Active Sunderland Wellness Sun Nature (A) 9.30am-11.30am Cox Green, The Oddfellows Arms – NEW Walking Programme