Health Walks

Walks ‘Knowing the steps you walk today will increase the prospects of a healthier tomorrow’
Bob More – Walkingsteps, Texas

Walking is as good as any other form of exercise, it’s free and also provides an opportunity, especially for people on their own, to get out in the fresh air, make new friends and have fun.

Make walking a habit

Try to introduce walking into your daily routine...
• If you live less than a mile from your place of work, the local shops or the Post box, why not leave the car at home.
• Get off the bus a stop earlier.
• Park your car further away from the Supermarket.
• Take the stairs instead of the lift.
• Take a walk at lunch time.
• Walk the children to school or borrow a friend’s dog and take it for a walk.

Walks What do I need to start?

• You will need a good pair of comfortable shoes that provide support and don’t cause blisters.
• Loose fitting clothing which will allow you to move more freely. If it is cold wear thin layers rather than heavy, chunky clothing.
• Always have a bottle of water with you and if it is a hot day, make sure you wear a hat and have sun cream with you.

Getting started – Warm Up

• If you can only walk for a few minutes to begin with, then that’s OK. Don’t overdo it on your first day.
• Try taking two x ten minute walks on three days per week.
• Then increase the walks to 15 minutes over four days per week.
• Aim to walk 30 minutes per day and at least five times a week.
• Start every walk slowly and then after about 5 minutes start to walk faster
• You should start to feel a bit warmer
• You should be breathing faster
• Your heart should be beating quicker
• Aim to walk at a brisk pace and challenge yourself with steep inclines or low hills. You should be able to walk a mile in 15 – 17 minutes.
• Aim to go walking for 30 minutes per day on five days a week.

Walks How should I feel?

• Be responsible. If you feel dizzy or develop pain or nausea, slow down or stop. Only do what you feel OK to do.
• You should not be out of breath and you should be able to talk and walk quite comfortably.
• If the problem persists see your doctor before walking again.
• Your aim is to steadily improve and increase your stamina, not to walk further or faster.

Cool Down

• Always end your walk with a cool down period. Gradually slow down your pace and let your breathing and heart rate return to normal.

Keep motivated

• Do a walk with a friend or join a walking group
• Circle each day that you walk on a calendar
• Keep a diary – write down wear you have walked and if you have a pedometer log the steps you do each day
• Leave your walking shoes by the front door to remind you
• Establish a routine – go for a stroll with family or friends after dinner
• Take a look at how far you have come – can you climb the stairs without getting out of breath?

The Town & Bridge ActivWalks Club

The Town & Bridge Project works in partnership with Stepping Out in Suffolk to organise ActivWalks in the Town Centre and Stoke area of Ipswich.

These walks are designed for people who may be recovering from illness, have a health problem such as arthritis or heart disease, for people who want to lose weight or for those who may not exercise much at the moment, but want to gently improve their health and fitness.

The walks are led by volunteers who are trained and qualified to lead a group of people. Each walks lasts about 1 hour, are generally on the level and cover a distance of one to two miles. The pace of the walk is gentle, but brisk enough to give your heart a good workout. The walks are also an opportunity for people to socialise and usually end at a café to enable people to get to know one another and have coffee and a chat.

Brisk walking is an ideal way to reduce the risk of coronary heart disease, high blood pressure and also reduce the risk of stroke, diabetes, osteoporosis and obesity and gives you more energy to play with your children or grandchildren, keep you independent & mobile or do those things that you enjoy in life.’

We would particularly like to see more people living in the Town Centre and Stoke areas of Ipswich come and join us. If you need a lift to get to the start point or you need some moral support then please contact us.

Please look at the events diary to see when and where the next Town & Bridge ActivWalk is being held or contact:

• Julie and Lindsay on 01473 261112

Volunteering Opportunities

The Town & Bridge Project and Stepping Out in Suffolk are also seeking volunteers 18+, who enjoy walking, to share their enthusiasm and motivate others to walk more and help plan and lead walks in Ipswich and neighbouring areas. If you would like to train as a Walk Leader there are free courses available through Stepping Out in Suffolk.

For more information about walks in Ipswich and Suffolk and the Walk Leader Course contact:

Stepping Out in Suffolk
01394 444501
walks@suffolkcoastal.gov.uk