How much should you be doing?
Any amount of walking is a great start. Adults should aim for a total of 30 minutes of moderate physical activity at least five days of the week. You will know you’re at a moderate level of activity when your body feels like this:
• You have an increased breathing rate
• You feel warmer than usual and slightly sweaty
• Your heart rate will be beating faster than usual, but not racing.
Aim for 10,000 steps a day
• Most people take only about 3,000 steps a day
• 10,000 steps is a goal many can achieve, whatever the starting point
• Build up gradually, you don’t have to go for 10,000 steps straight away
Where can I walk?
In the park
Let the tranquil surroundings of your local park provide the setting for your walk. Visit the Derby Parks website to find a park near you.
Where you need to go!
Build walking into your everyday activities. Try walking to pick the children up from school, to work, or to the shops. If it is a short journey walk it rather than take the car – you be helping the environment as well as improving your fitness. If it’s too far to walk, get off the bus a stop early or park the car further away and walk the rest of the way.
Visit the Walk It website for help planning your route.
In the city
Discover free walking routes and nature trails:
• By visiting the Derby City Council walks and nature trails website
• By telephone on 01332 255024
• By email at rightsofway@derby.gov.uk
Or pick up a copies of free walking route and nature trail maps from:
• The Council House Reception, Corporation Street, Derby
• Roman House Reception, Derby City Council, Friary Street, Derby
• Derby Tourist Information Centre
• Allestree Library
• Alvaston Library
• Blagreaves Library
• Central Library, The Wardwick
• Chaddesden Library
• Derwent Community Library - Chaddesden
• Local studies Library – Iron Gate
• Mickleover Library
• Peartree Library
• Sinfin Library
• Spondon Library
Stay Safe
If you are walking alone:
Always try to take a mobile phone with you and tell someone where you are planning to walk.
Take care when your walk route takes you near busy roads and watch out for cyclists.
Plan your route or use a map if you’re not familiar with an area.
Use paths that are well lit and well used especially at night.
Be prepared to change your route if you feel unsafe.
Follow a programme
Beginner walking plan
If you want a bit of extra help to get started, use the Kickstart beginners walking plan to gradually build up the number of days and minutes you walk over the weeks.
|
