Healthy Walks

Walking is a safe way to improve your health and fitness. You don’t need any special gear, only a pair of comfortable shoes and a shower proof coat
(just in case).

Feel better!

Regular walking helps you to feel better and helps you sleep. A good walk also helps you to feel less stressed. Get away from it all – have a walk. Regular walking will also strengthen you heart, reduce blood pressure, lower your cholesterol and (if you watch what you eat as well) help you to manage your weight.

Stealthy walking!

It’s simple to trick yourself into going for a walk. Try these ideas:

- Walk the kids to school.
- Get off the bus a stop earlier.
- Use the stairs and not the lift.
- Borrow a dog and take it for a walk.
- If you're driving somewhere less than a mile away, walk instead.
- Hide the TV remote control.
- Visit your local country park.

Think about it!

If you think that walking may be able to help you get fit, just remember
"30 minutes a day keeps the doctor away!"

For the maximum health benefits you should aim to do a 30 minute brisk walk a day. If that's too much, break it down into 3 ten-minute walks a day. This is what you are aiming for. This may seem daunting so we've devised this walking workout to help you reach this goal.

Walking workout

- Week 1 - Do two 10 minute walks a day 3 times a week.
- Week 2 - Do two 12 minute walks a day 4 times a week.
- Week 3 - Repeat week 2’s workout.
- Week 4 - Do two 15 minute walks a day 4 times a week.
- Week 5 - As week 4 but include a hill or try to walk a little faster.
- Week 6 - Continue with week 5’s routine but try longer harder routes and keep challenging yourself until week 10.
- Week 10 - Try a 30 minute walk each day.
- Week 11 - You've made it, well done!

Now it’s up to you. Keep challenging yourself. Remember if you have difficulty during any week’s workout stop. Go back a week and repeat that week's workout until you are confident that you can continue.

Please note: If you have been ill recently, are taking medication or are overweight please talk to your doctor before starting walking for health.

* A brisk walk means walking at a pace that makes you warm and your breathing slightly more heavy than normal. Don't overdo it though. You should still be able to talk when walking!

There are two healthy walking schemes being run in the county borough. Get Going! a free walking pack detailing short half hour walks in the communities of the Upper Rhymney Valley (Abertysswg, Deri, Fochriw, New Tredegar, Pontlottyn and Rhymney) and one in each of our country parks. We also lead short walk healthy walks in these areas. Contact the Community Ranger at Parc Cwm Darran on 01443 875557.

Get going! is soon to be expanded to Caerphilly and Bargoed areas so look out for short healthy walks in these areas soon.

Stroll on..! is a pack of 2 to 5 mile walks - great if you’re looking for a longer walk. Each walk is calorie counted so if you need to lose a pound or two you can use these routes to help you lose some weight.

E-mail the Countryside and Landscape Service to request a free Get Going or Stroll on! walks pack.

For more information: please contact the Countryside Exercise Specialist on: 07788 547350.