21/03/2013 08:50 21/03/2013 1 Aberdeenshire.indd also do 150 minutes every week every minutes 150 do also do/activities/walking/ • Older adults (65+ years) should should years) (65+ adults Older • www.visitscotland.com/see- minutes every week every minutes Livewellhub • Adults (18-64 years) should do 150 150 do should years) (18-64 Adults in and around Fraserburgh around and in • www.nhs.uk/livewell/Pages/ 60 minutes every day every minutes 60 Walking routes Walking • www.walk-the-talk.org.uk/ • Young people (5-18 years) should do do should years) (5-18 people Young • www.healthscotland.com/ do 180 minutes every day every minutes 180 do at these websites these at • Children aged under 5 years should should years 5 under aged Children Further information can be found found be can information Further Recommended physical activity levels: activity physical Recommended gentle stretches. stretches. gentle search Strathbeg. Strathbeg. search down your pace and try to finish off with a few few a with off finish to try and pace your down RSPB website (www.rspb.org.uk) and (www.rspb.org.uk) website RSPB Towards the end of your walk, start to slow slow to start walk, your of end the Towards times and activities at the visitor centre visit the the visit centre visitor the at activities and times of pink–footed Geese during the winter. For opening opening For winter. the during Geese pink–footed of ready, try walking a little more briskly. briskly. more little a walking try ready, RSPB, attracts around 20% of the world’s population population world’s the of 20% around attracts RSPB, your pace. If after a few minutes you feel feel you minutes few a after If pace. your Britain’s largest dune loch which, according to the the to according which, loch dune largest Britain’s Begin your walks slowly and gradually increase increase gradually and slowly walks your Begin and the Nature Reserve? The reserve is home to to home is reserve The Reserve? Nature the and start! Have you considered walking to Loch of Strathbeg Strathbeg of Loch to walking considered you Have S N D G F F U D brisk walk for a couple of minutes. It’s a great great a It’s minutes. of couple a for walk brisk Y L L I T H F F I G S U H N D S Y D L T lifestyle don’t worry if you can only manage a a manage only can you if worry don’t lifestyle G L R I E T A R K E P T T S If you are just starting out on your active active your on out starting just are you If E W W E S 1600m 1600m T P A R K way to keep count of your steps. steps. your of count keep to way H L I G C H P O S R T S R E E D K E E T L L L Y E P I around 1,000 steps and Pedometers are a great great a are Pedometers and steps 1,000 around L A F C St Combs St E D I E R Set yourself a goal. A ten minute walk will be be will walk minute ten A goal. a yourself Set H I G H S T R E E T T E E R T S T T M E I L S without even realising it! realising even without L E B U R E R N A T V E W T S T E E E S E R E L T R us already walk around 3,000 steps in a day day a in steps 3,000 around walk already us R S T T A E V A S E T H N E U H M E E E C N I R L C L U E T B R T O U R N R E N U S E D T E H V Try to aim for 10,000 steps a day. Most of of Most day. a steps 10,000 for aim to Try R S D R A I C T O T N S M G S R T A U W E S S E B T S L T E L I W M T E E Steps R T hour to spare, there will be a route for you. you. for route a be will there spare, to hour S H Fraserburgh R U H C C T W E S S T E T E S T R S D N T E O A E you to try. Whether you have 15 minutes or an an or minutes 15 have you Whether try. to you E D R H R T E O S A G D I M R B h pat Unmade maps has a number of routes for for routes of number a has maps Steps’ ‘Positive T E E R T G way to start an active lifestyle. This series of of series This lifestyle. active an start to way O R D O S N Positive Steps Positive than you may think. Regular walks are a simple simple a are walks Regular think. may you than rack T into our lives. The good news is that it is easier easier is it that is news good The lives. our into There are many ways to build physical activity activity physical build to ways many are There started-walking.aspx Walking Maps Walking www.nhs.uk/livewell/getting-started-guides/pages/getting- www.nhs.uk/Change4Life/Pages/walk-for-life.aspx Aberdeenshire St Combs St Further Information and useful websites: useful and Information Further Cairnbulg & Sandhaven Make walking a habit by S InverallochyHO RE building it into your daily ST W IL LI B NOTE: Some AM MA 90 C S IN routine. You could walk 3 HU TR ST 1 roads have R EE RE H CH T E ESTREET S T S IG R T H O E no footway. W R OR H H E E S S S N E E T TR T A SH MI EE L O S R Be careful! D T to the shops, walk to RUN E RE E CIE S T 'S S LN ' S T E D N TR R E UTHI E E A H T I 'S LN E M EE L T A T R C A I V H K U IN P E RC S M HIG H STREET M R H T ID S To AIN ST A N S R EE ST H work, get off the bus a REET Y LN CRE TR E T OR Rosehearty B9031 AR S ET E D N R S A L TREE R GR P A T S N H M T E E ID B M W N M S R S O T stop earlier or simply use A T T R A R O A F T D IN E I I O A C ET RODERICK DRIVE N N RO E H ST Cairnbulg AD S AR RE S LE E T FRED S T R ER ST E I R L the stairs instead of the F E CK EE P O T S T R R LN D T E B L'S R K A E AS E EL S R B O ET R S B H Unmade path F M A R 9 O R C A P O O 0 R H CLINT N E I P A 3 P A N S TT LAC D 1 R S lift. I S N N T E LE T D T R T S D R H E A WA E E G T S E E T O A T N R O E C R E T M D H RIV S E AI U R N D M R U C U R O LA N E T D M N P D N I C D CL A A L G N I G N E E S I A S T F T D T M R T L R N E RATHBEN91R07OAD E E I ET T M S P D D S M OA R LOCHY R D U AL B9 A S CLIN IVE RO TON DR 031 AS AD ND ALLOCHY RO M DU T A A CEN L C ES L G R CR O To R SE C Sandhaven E A H Inverallochy G R M F Y IRD PLACE Fraserburgh O O Rec CA R R P 07 M L C 1 O A 9 N Grd I R B D D P D P Rough track L A Rosehearty L O R R N CO D ET A 1300m 1800m 1500m 1700m 500m RE O ST S R H UNIO S RT HO O T R U N EE E F N R NS S O T G R T S T A D L REET R L E Y E E M C T T E W T REE S S T L TR S O E ID CH ET M S TR EE Did you know that a walk from Sandhaven to th FO T Looking for inspiration to walk or cycle more often? de pa R ma T DY U Un EE CE NI TR S ON S TR CHURCH ST Fraserburgh is just over 2 miles and would take In 1951, local James Duthie, who was profoundly ID DI EE D RE N T A T M G E ET W O R A R R LL E A around 45 minutes.