We are so lucky to live in such a beautiful county, with the coast and parks on our doorsteps. There’s no better place to be. During the lockdown, and since, we have explored the county and found some gorgeous new walking routes.
Some of the walks we do are coastal, like Rhoose, Barry and Llantwit Major and some are more rural. We like both options. I particularly like the more rural routes as this means that I can check out the gorgeous properties that I’ve not seen before. “Who lives in a house like this?” comes to mind!
As we are one of the worst countries in the world for obesity and it has been identified that the fitter you are and the less obese you are, the more chance you have of surviving the virus (or any bug for that matter), should you be unfortunate enough to catch it. It makes sense then that walking should be on your to-do list each day.
What’s the best thing about walking? It’s free! You don’t need to join an expensive gym. You don’t need fancy workout gear (a good pair of walking boots is advised though). It doesn’t wreck your knee joints like jogging and it’s something you can do at any age.
Those are a few of the benefits. There are more.
Benefits of Walking
* Helps maintain a healthy weight
* Can prevent or help manage manage various conditions, including heart disease, high blood pressure and type 2 diabetes
* There’s good evidence it strengthens your bones and muscles
* It’ll improve your mood (it certainly does mine)
* It can help improve your balance and coordination.
The faster, further and more frequently you walk, the greater the benefits. Let’s face it, before horses and cars, it’s how we got around for thousands of years.
Get the right gear
As I mentioned earlier, a good pair of walking boots is advised. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it’s dark, wear bright colours or reflective tape for visibility.
Choose your path carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
Warm-ups and cool downs are a must
Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise. Many years ago I arrived late for a workout – went straight into it bypassing my usual warm up. Twang – one trapezius gone and a year of pain. If I had one bit of advice:
Stretch and warm up and cool down. Always.
Cool down is important. At the end of your walk, walk slowly for five to ten minutes to help your muscles cool down.
Stretching is vital. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.
When you walk, you see wonderful things…
How far and how fast should you walk?
Start slowly. Don’t do too much. Build up gradually. You’ll be amazed what you can achieve over time. We regularly climb a very steep hill – when we started, it took us nearly forty five minutes. These days we do it between twenty and twenty-five minutes. And our heart rate has dropped. All clear signs of improving aerobic fitness.
Make It Fun
Make walking enjoyable. If you don’t like walking alone, ask a friend or neighbour to come out with you. If you like a crowd, join a health club or walking group. You might like listening to music while you walk (be careful though, people can creep up on you when you’re off with the music – always think safety). Why not take a bag with you and pick up any litter you see en route? It’ll make you feel better, thinking you’ve done your bit for the environment.
Stay Safe
Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, tell someone which route you’re taking. Walk in safe, well-lit locations if you live in a town or city.
We live in a beautiful part of Wales…
Just do it…
Try to do a little as often as possible. If you have a dog, even better. We have a coollittle Jack Russell and she demands to be walked. If we don’t, she tells us in no uncertain terms.
I’ve trained in many ways over the years and now, as I’m in my sixties, I can honestly say walking is a huge part of my routine. I couldn’t imagine life without it.
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Walking Life
We do have a Walking Life website in the pipeline – watch this space.