Are you a walking novice?
This section gives you some simple tips and advice on making your walks enjoyable and rewarding.
- The benefits of walking
- Food and Drink on a walk
- Essential Walking Kit
- The environmental impact of walking
FOOD AND DRINK
If you go out on a long walk, it is important that you make sure that you take adequate provisions with you. Eating the right sorts of foods will keep your energy up whilst you are exercising, whereas drinking enough fluid will help to keep you hydrated whilst you are walking.
If you are planning on walking all day, it is a good idea to take a midday meal with you, but you should also take smaller snacks with you that you can eat whilst you are on the go. Your midday meal should be relatively light, as a heavy meal is likely to increase your risk of suffering from painful cramps once you start walking again.
Carbohydrates
Foods that contain carbohydrates are vital for giving energy. Eating carbohydrate rich foods will allow you to maintain a good pace throughout the day and can help to prevent you from getting exhausted.
If you plan on doing a long walk, you may want to start your day with a slow-release food like porridge, which will help to give you enough energy to keep you going until lunchtime. Sandwiches and wraps with a carbohydrate-rich filling are ideal for lunch, as long as you take them in a small lunchbox to prevent them from getting squashed in your rucksack. Alternatively, pasta salad is a good choice for a lunch that will offer a high calorie, slow-release of energy. In terms of snack foods, flapjacks are a great choice because they are delicious and they are carbohydrate-rich.
Fresh Fruit
Fresh fruit is a brilliant choice when you are out walking. Most fruit has a high water content, which means that fruit can help to keep you hydrated during your walk. They are also rich in essential vitamins and minerals. Over the course of a long walk, a wide range of vitamins and minerals are used up by the body as part of essential reactions and processes. These need to be replenished to ensure that the body continues to function properly. They also play an important part in the rest and recovery process, such as the process of helping to heal the muscles and replenish dead cells.
Different fruits have different nutritional values, so you can mix and match when you are choosing what to take on a walk.
Apples and pears are an excellent choice for walkers because they are easy to pack and require no additional onsite preparation. Soft fruit, such as berries and grapes, are a delicious choice but they should always be packed in a hard-sided container to ensure that they do not get crushed or leak out over the contents of your rucksack. Bananas are high in potassium which reduces the chances of developing painful muscle cramps after prolonged periods of exercise. Even though fruit peels, apple cores and any other skins are biodegradable, you must make sure that you take them with you when you finish your walk.
Trail Mix
Trail mix is a great choice for a snack whilst you are out walking. Although pre-prepared trail mix is available to purchase, it can be far more fun to make your own before you leave. Ideally, the trail mix that you create will be a combination of high energy food which provides long-lasting energy rather than a short-term sugar rush. Nuts, seeds and dried fruits are all great choices. For example, sunflower seeds are high in calories to provide you with energy, but they are also packed full of vital nutrients. If you enjoy chocolate, you could add a few chocolate drops or M & Ms to the mix to give yourself an extra little treat.
Emergency Rations
You should always carry a few emergency rations with you, in case you begin to run low on energy. Kendal Mint Cake is a great choice for any rucksack, because it has a long best before date and it is a very high energy product. You only need to eat a small amount to give a high energy output. It is widely praised amongst expedition leaders, including Edmund Hillary, as an ideal emergency ration.
Hydration
Staying hydrated can reduce tiredness, headaches and cramps. Dehydration will reduce the ability of your organs to function effectively and can even be fatal if not treated. Combat dehydration by drinking regularly throughout the walk. Do not wait until you feel thirsty before taking a drink, as thirst is an early symptom of dehydration.
Still water is the best option for rehydration when you are out on a walk. Fizzy drinks are not recommended as they offer poor rehydration and the gas can cause bloating and cramps. Fruit juices can lead to sugar spikes and are not as rehydrating as water. Isotonic drinks and sports drinks can help to replenish vitamins and minerals, but may not hydrate as well as still water.
IS WALKING THE PERFECT EXERCISE?
Some health experts have claimed that walking is actually the perfect form of exercise. These claims are based on a combination of factors; including the ease of access for participants and the actual effects that walking has on the human body.
An accessible pastime
One of the primary draws of walking for pleasure is that it is an incredibly accessible pastime. Other than supportive shoes, almost no specialist equipment is needed for people to start enjoying short distance walks. Those who are hoping to walk longer distances or do walking on higher ground may require special walking sandals, trainers or boots that are designed to offer additional ankle support.
No training is required to enjoy walking, because walking is as simple as putting one foot in front of the other. In addition to this, potential walkers will not normally be expected to pay a fee to actually go walking. There are hundreds of thousands of areas in Britain where it is possible to walk without restriction, including; parks, footpaths, beaches and pavements near to your home.
Walking is also open to people of all ages, sexes and races, meaning that the whole family can go walking together if they want to.
Non-competitive
Unlike some of the other physical activities that people can choose from, walking is a non-competitive pastime. This means that people can enjoy it without the need to be the best and without trying to be better than other people who you are spending time with.
Competitive sports can be off-putting to some people, because they are worried about coming last or being ridiculed by people who are more practiced than they are. The non-competitive nature of this pastime helps to make walking even more accessible for those who are trying the pastime for the very first time.
Social
Walking can be a social activity if you want it to be. It is possible to join a walking or rambling group to meet new people, or you can go walking with existing friends or social contacts. Most people should be able to hold a conversation whilst walking, even if some steeper inclines do leave them feeling out of breath. There should also be plenty of things to talk about with your companions, because there are so many beautiful places to go walking in the United Kingdom.
“Gateway” exercise
Walking is a pastime which can be enjoyed by people with different ability levels. People who are new to walking for health reasons can start off slowly and gradually build up and up until they are able to complete longer, more vigorous walks and steeper inclines. Being able to gradually build up in this way is great for health. For this reason, doctors often suggest walking as a gateway exercise for patients who need to improve their fitness levels.
Once participants have started to build up their health levels through walking, they may then be able to move on to other exercises or sports that would not have been suitable for them in the first instance.
Health benefits
A recent study has shown that walking reduces the risk of high blood pressure, coronary heart disease and diabetes as much as the risk is reduced in runners. The same study also found that a walker actually reduced their cholesterol level more than a runner would, if both parties covered the same distance.
Because walking raises the heart rate, it helps to strengthen the heart and improve circulation. Good circulation is vital for a healthy body, because the blood carries oxygen all around the body and transports some toxins away from areas where they have been created as waste products.
Walking is also considered to be a lower impact sport. Pursuits like running can put additional strain onto the bones and joints in the lower legs, because of the heavy impact when the foot meets the ground. These strains can accumulate over time and may actually lead to bone and joint problems in later life. The impact from walking is much lighter and more controlled, and therefore puts fewer stains onto the bones, joints, tendons and muscles in the legs and lower body.
Mental health benefits
Walking is also believed to offer mental health benefits, especially amongst older people. One study concluded that older people who walked more frequently had significantly better cognitive functions than those who did not walk regularly. The rate of cognitive decline also appeared to have been slowed in people who did walk.
Walking can also act as a natural anti-depressant. A study that was published in 2012 found that walking for around 30 minutes a day on five different days each week would had a significant positive impact on people who were suffering from mild to medium depression.
ESSENTIAL KIT FOR WALKING IN BRITAIN
Countless numbers of people in Britain enjoy walking as a hobby or pastime. Walking gives participants the chance to see some of the most amazing natural landscapes in the country whilst also improving their own health and wellbeing. In order to enjoy walking safely, it is essential that you always have the correct equipment. Here is a brief rundown of the essential items that you will need if you want to enjoy walking in Britain .
Walking clothes
The clothes that you wear can make a huge difference to the experience that you have whilst walking. Wear the right clothes and they will help to protect you as you walk, but wear the wrong clothes and they can actually hinder your progress.
You should choose a breathable baselayer to wear on the top half of your body. Technical materials are better than standard cotton products, because they will help to wick the sweat away from your body whilst you walk. This will help to control your body temperature and will help you to avoid irritation.
Hardwearing but quick-drying trousers are recommended for your bottom half. Avoid walking in denim jeans because they take too long to dry out and they are likely to irritate your skin once you have walked in them for a long period.
You should cover the baselayer with an insulating midlayer, which will help to keep you warm if the temperature starts to fall. Even if the weather looks sunny and the temperatures seem high, you should always travel with a midlayer, because the weather can change suddenly and temperatures are normally lower at higher altitudes. The wind can also help to lower the air temperature so a windproof layer will help to keep your body at an appropriate temperature.
Take a waterproof outer layer with you, including a jacket and waterproof trousers. These will help to keep you dry if you are caught out in a downpour. Protecting your inner layers from the rain will help to keep you warm enough and will reduce the potential irritation which can occur when walking in wet clothing.
If you are walking in Spring, Autumn or Winter you should also travel with a hat and gloves in case the temperature drops suddenly. These will help to protect your extremities from the cold. Choose gloves rather than mittens, as they will allow you to maintain your dexterity.
Footwear
Choosing the right footwear is incredibly important, as the wrong footwear can cause serious damage to your feet. As well as causing blisters and blackened toenails, badly fitting walking boots can actually cause permanent problems including trapped nerves. What is more, you are more likely to fall, slip or trip if you are wearing ill-fitting footwear.
Many leading walking shops in Britain offer free fitting services to help walkers to find the most appropriate boots for their needs. These services will normally consider the foot size and width, the arch of the foot and the intended purpose of the boots. Shops normally include a mixed terrain ramp so that walkers can test out how the boots might feel in different circumstances. Walkers normally find that shops recommend a shoe size that is at least half a size larger than the buyer’s normal fashion shoe size.
Comfortable walking socks are also essential. The socks should be made of a quick-drying breathable fabric which will help to draw sweat away from the feet. It is best to avoid normal cotton socks because they tend to hold any sweat close to the feet and they are likely to encourage problems such as Athletes’ Foot. When possible, buy seamless socks because the seam can become irritating over time and may encourage blister growth.
Other essentials
You should carry your kit in a properly fitted daysack or rucksack. Adjustable sacks are best, so that you can adjust the straps for maximum comfort, especially if you are carrying a heavy load. Always pack your sack so that the heavier items are at the bottom. This will help you to avoid the heavier items crushing the items which are more delicate.
You should always take a mobile phone with you, even if you are expecting to be out of signal range. This will help you to summon assistance as quickly as possible if needed. However, you should not rely on your phone (or any other device) for a GPS reading.
Walkers are also advised to travel with a light first aid kit in case there are any minor injuries, including cuts, bruises, grazes and sprains. The content of the kit can help you to prevent minor injuries from becoming more serious.
You should also carry a torch with you whenever you set off in a rural location, even if you expect to be back before dark. A torch will offer extra light if you are caught out unexpectedly in darkening conditions.
IMPACT OF WALKING
Going walking in Britain can be an incredibly pleasurable pastime; however walkers can have a negative effect on the environments which they visit. Conscientious walkers will do what they can to minimise the impact of their visit.
Litter
Conscientious walkers make the effort to take all of their rubbish home with them. Plastic and glass are not biodegradable (or take an exceedingly long time to biodegrade) meaning that rubbish which has been left out will not just disappear. As well as being unsightly, this rubbish can prove harmful to the local wildlife. It can injure them, impede them or be eaten by them. Any of these factors can be fatal to the local wildlife.
Rubbish which is left by inconsiderate walkers can also affect the quality of the land on which it is left. This can affect plant growth which will further affect the biodiversity of the area. Even if a product is biodegradable (e.g. orange peel), you should still take it with you when you leave because you have introduced the item to an area where it may not normally be found.
It is a good idea to take a spare plastic bag or similar container out with you when you go on a walk, so that you can collect all of your rubbish together. This will help you to make sure that you are able to take it all home with you or transport it all safely to the nearest rubbish bin.
If you stop for lunch or a snack break whilst you are out on a walk, you should quickly survey the scene before you leave, to make sure that nothing has fallen out or been dropped by accident. Not only will this help you to safeguard your possessions, but it will also help you to make sure that you have not left any rubbish behind you.
Foraging
Foraging for food is one of the latest cooking trends and many walkers are keen to try foraging whilst they are out and about. However; foraging can have a profound effect on the biodiversity of the region. Taking food for human consumption may mean that there is not enough food available for the animals who feed on them. You should also avoid picking flowers from the wild, because it reduces the ability of the flower to germinate and repopulate. This can lead to certain plant species becoming rarer and rarer.
When you are out walking, you should not take anything natural away from the environment that you are travelling through.
Erosion
Erosion can occur when large numbers of people pass through the same area. The ground is worn away or the grasses which cover the ground are killed, which in turn makes the ground less secure. When walkers speed up erosion through increased footfall, they can irreversibly change the way that the landscape looks.
In order to reduce the impact of erosion which is caused by footfall, you should make sure that you keep to footpaths whenever possible. Try to avoid walking on the grass next to the edge of the path, because this will serve to make the path wider and wider.
Noise pollution
When you are out walking or camping, you must try to keep noise levels to a minimum. Most people come to the outdoors to enjoy the tranquillity of the areas that they are visiting, and therefore they do not want to be disturbed by shouting or loud music. In addition to annoying your fellow outdoor enthusiasts, noisy groups are likely to scare animals. Every walker should do their upmost to reduce the impact that they have on wildlife.
Affecting wildlife
Humans have a huge impact on how animals behave in their natural environment. Although it is always nice to see animals in their natural habitats, walkers must never try to interact with the animals that they see. Interacting with animals can cause them to change their natural behaviour which may put them at risk.
Never feed animals that you see when you are out walking, because human food will not have the right nutritional balance for individual animals. Attempting to approach animals can cause them to feel stressed and it might prevent them from returning to the same area again in future.
Do not approach baby animals, even if you are worried that they may be lost or hurt. If a human touches or approaches a baby animal, it may cause the parent to reject the animal. This could put the animal at risk if it is not old enough to fend for itself and can result in an extremely negative impact on the ecology of the area.
Smoking
Do not come to the great outdoors to smoke. Even when you are in a wide open space, other walkers and local wildlife will still be able to smell and inhale your cigarette fumes.
Reproduced from: www.whi.co.uk