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Useful Information

 

 

"Make your own way to better health with 18 enjoyable walks"

A small change is a big step!

   

Try this plan to get walking into your life:
Starting off

Week 1 Two walks of 10 minutes on three days per week .
Week 2 & 3 Two walks of 12 minutes on four days per week.
Week 4 Two walks of 15 minutes on 4 days per week
Week 5 - 9 Two walks of 15 minutes per day on four days a week. Try to increase your pace slightly or include a route which has some inclines or low hills. Aim to go walking on 5 days per week.
Staying with it
Week 10+
Aim for a brisk pace and challenge yourself with steeper inclines or hills.

Experts say that "brisk walking" means doing a mile in 15 - 17 minutes,
anything less is a stroll

It all counts!!!
Make it part of your daily routine!

Tips to get started:
Think before you drive less than a mile - walk to the local shop or post box
Throw away the TV remote controll
Get off the bus a stop earlier
Park the car further away at the supermarket
Take the stairs instead of the lift
Enjoy a walking lunch - walk to the park and eat
your sandwiches
  "Borrow" a friend's dog and take it for a walk
Walk the children to school when you can

Note:
If you find any week difficult, repeat the week (rather than adding more time) untill you are able to progress comfortably

If you find it inconvenient to fit in a 30 minute walk then try doing three walks of ten minutes during the day

Consider walking a route which has some gentle gradients