It is a simple exercise that can be slipped into your everyday routine – all you have to do is swap a transport journey for using your feet instead. Whether it's during the commute to work, picking the children up from school, meeting friends after work for drinks or nipping to the shops for groceries – there is one task or chore that can include walking – all you have to do is make the change.
But if you would prefer to make walking more of a social activity – you can join a local group or association and this will enable you to make new friends and take on new challenges with likeminded people who are seeking the same results as you – to get fit and healthy.
Here are a few groups that you can get involved with:
1) Rambler groups
The roots go back to the local rambling groups and walking clubs which sprung up in the late 19th century. Today there are nearly 500 Ramblers groups found across Britain from the West Cornwall (Penwith & Kerrier) Ramblers in the south to the Moray Ramblers in the north, the Great Yarmouth Ramblers in the east to the Pembrokeshire Ramblers in the west.
The groups organise walks throughout the year for Ramblers members and get involved with local walking festivals. Groups also campaign locally to promote walking and protect and expand the places they walk and many groups in England and Wales also carry out practical footpath maintenance.
Groups are usually defined by a geographical area such as a town or local district, but it also has a number of groups specialising in shorter, easier walks or family-friendly walks as well as groups designed for walkers in specific age brackets including 20s-30s groups and groups for walkers in their 40s.
Ramblers groups are collected into around 50 "Areas" – often (but not always) based on counties – which help support volunteering work and coordinate walks programmes at local level. Areas can also send representatives to our annual General Council where they can help shape the way the Ramblers in run.
Joining a group
Joining a group is the next step for anyone looking for the social atmosphere of walking with others, interested in getting involved with walking issues in their local area or keen to be part of the democratic process of running the Ramblers – Britain's walking charity.
Going along on a few group walks is a great way to get to know a local Ramblers group and see if it's right for you before joining. To find a group you can search by location using the Groups Finder, view itsfull list of groups or browse for a walk in our Group Walks Finder and see who is running it and how to meet up.
When you decide to join, you'll be given a selection of groups to choose from based on your postcode but you can opt for another group if you prefer. Choosing a group doesn't stop you from walking with other groups nearby or further afield and you can change your group at any time.
Changing your group
There are two ways to change your group. You can register online and once your account has been activated you'll be able to login and change your group, as well as your personal details, address, email address and contact preferences by updating your profile.
If you prefer you can contact the membership team on 0207 339 8595 or by emailing membership@ramblers.org.uk who'll be able to allocate you to your new chosen group.
- See more at: Ramblers
2) British Walking Federation
The British Walking Federation's member clubs organise events designed for people of all ages and abilities. You don't have to be a member of a club to take part, all you need to do is come to an event and register and take the opportunity to have fun, make friends. Participants walk at their own pace enabling them to improve their personal fitness through regular, non-competitive exercise. The BWF is a member of the International Federation of Popular Sports (better known as the IVV) which contributes towards International understanding and friendship by encouraging people of all nationalities, races and religions to participate freely and without hindrance. The group encourage walkers to join the IVV award scheme which provides proof of personal achievement.
The British Walking Federation has two types of members, individuals and clubs; both pay a small annual membership fee which allows them to take advantage of what the Federation has to offer.
Individual Membership
This type of membership ensures that you are personally informed of the latest news from the BWF. You receive a Membership Card, a copy of our annual Events Calendar, regular newsletters and discounts on entry fees for the BWF permanent trails.
Individual members pay a fee of £7 per year, but it also offers family membership (up to 2 adults and 4 children for a reduced fee of £10 per year. Just complete the membership application form and send it, along with your membership fee to the Membership Officer.
Club Membership
Member Clubs agree to abide by the British Walking Federation Constitution and Rules. They are then allowed to organise events and permanent trails in Great Britain which qualify for the IVV Individual Achievement Award Scheme. Approved events and permanent trails appear in the IVV International Events Calendar, the BWF annual Events Calendar and on our website.
Being part of a National Organisation gives your club status. You will be able to contribute to the organisation of the BWF by attending our meetings and voting for Committee Members at our AGM. You will also be able to take advantage of the Third Party Insurance Scheme for your events that is offered to its member clubs.
3) Walking for Health
Walking is great for your health and puts a spring in your step. With Walking for Health, you can take part in a free short walk nearby to help you get active and stay active at a pace that works for you. It's a great way to stretch your legs,explore what's on your doorstep, and make new friends. For over 12 years, the group has helped thousands of people discover the many benefits of regular group walks. From reducing stress, to losing weight, to sharing laughs, Walking for Health has something for everyone.
How to get the most out of walking:
If you're already enjoying regular walks, that's fantastic. You're reducing your risk of developing certain illnesses and you're keeping yourself happy and healthy.
The great thing is, it doesn't have to stop there. Below are some tips to help you get even more out of walking.
Brisk walking
All walking is good for you, but brisk is best - especially for your heart and lungs. Brisk walking makes your heart beat faster, makes your breathing deeper and gives you a warm glow. Lots of people start slowly and build up to a brisk pace as they go. Then they slow down towards the end and finish off with a gentle pace. Try taking the 'Talk Test' - you should still be able to have a conversation while you're walking. If you can't, then slow down.
Posture and technique
What's great about walking is that we know how to do it. No complicated routines or scary-looking machines - one foot in front of the other and we're off!
But good posture can make all the difference, so if you don't always feel comfortable when you're out and about, make sure you stand up straight but relaxed. Look ahead. Swing your arms in time with your stride. And breathe deeply - in time with your steps if you can.
If you're carrying a backpack, make sure the straps are adjusted so they hold the pack snugly on your back - and if there's a hip belt, use it.
