Health and medical information - general advice

Walking for health, walk more feel the difference!

Experts recommend that we are moderately active for 30 minutes every day but more often than not our busy lifestyle doesn't allow us to fit in a formal exercise class or a session in the gym and for some of us such activities are not appealing especially if you haven't exercised for some time or are recovering from illness. Walking is one of the simplest activities that we can do.

• It's FREE
• It's on your doorstep (a walk round the local park will do)
• You don't need any special equipment (a pair of comfortable shoes will do)
• It's unlikley to cause injury
• It's easy to fit into our busy lifestyle
• You don't need to be fit to start.

Did you know that regular walking can:

• Make you feel good
• Help you sleep better
• Reduce stress
• Reduce your blood pressure
• Help you manage your weight
• Improve confidence
• Reduce the risk of heart disease, stroke and diabetes
  

Tips to help you walk more and feel the difference!

• Go for a walk at lunchtime
• Walk to (or part of the way) to school or work
• Walk instead of using the car for short journeys
• Park at the furthest end of the car park and enjoy being active while others are circling for the perfect space
• In bad weather, go for a walk in the local shopping centre
• Take the stairs instead of the lift
• Get off the bus a stop earlier
• Throw away the remote control

Develop a regular walking routine

The best way to get the most from walking is to walk everyday. Little and often is a good start.

Important things to remember

• Build up your walking gradually
• Stick to a pace and distance that is comfortable
• Don't worry if you are not quite as fit as you expected, it's where you are going that counts!
• You should feel slightly out of breath, but you should be able to hold a conversation easily while walking
• You should feel slightly warmer
• You should not experience any pain when walking, if you do stop or slow down
• You might feel slightly uncomfortable if you are new to walking. If this persists or you experience pain, STOP you are pushing yourself too hard and may need to slow down to a more comfortable pace
• Start by walking on flat ground and going short distances, increase the distance before you increase the gradient
• Remember any walking is better than none
• Enjoy it, walking should be fun, a time out to see things around you and clear your head from the bustle of daily life

This programme is for beginners and aims to help you reach a level where you can walk for 30mins at a moderate (brisk) pace at least 5 times per week

• Week 1 Two walks of 10mins each on 2 days of the week.
• Week 2 Two walks of 10mins each on 3 days of the week.
• Week 3 Two walks of 10mins each on 4 days of the week (try to increase your pace slightly)
• Week 4 Two walks of 12mins each on 4 days of the week.
• Week 5 Two walks of 15mins each on 4 days of the week.
• Week 6 Two walks of 15mins each on five days of the week.
• Week 7 One walk of 20mins on 5 days of the week.
• Week 8 One walk of 25mins on 5 days of the week.
• Week 9 One walk of 30mins or 2 walks of 15mins on 5 days of the week (try to increase the pace slightly)
• Week 10 One walk of 30mins or 2 walks of 15mins on five or more days of the week - try to include some slight uphill slopes into your walk to challenge you.
• Week 11 and beyond Aim for a brisk pace and challenge yourself with steeper slopes and inclines.

For more information contact Rili Craig on 01506 775207 or email rili.craig@westlothian.gov.uk

Put Your West Foot Forward is a project which aims to encourage people to become more active, by walking more and it's aim is to encourage people to become more active, by walking more. For more information click the button "Guided Walks" under related links on the right had box at the top of this page.

 

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WEST LOTHIAN ON THE MOVE

This project is a partnership between West Lothian Council, NHS Lothian, local voluntary groups and national agencies to encourage inactive people to participate in moderate intensity activities in order to improve their health and well being, building activity within their daily routine and utilising activity as a way of life.

For up to date information regarding West Lothian on the Move please contact:

Jen White (Project Co-ordinator)
Tel. - 01506 771792
Mobile - 07909 892081
Email - jen.white@westlothian.gov.uk

Also, please refer to the West Lothian On The Move document available to download below.