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GLLM Walking Challenge

Make the challenge yours

Set yourself a target of what you want to achieve which will stretch and challenge you, and do it at your own pace.

THINGS to consider when setting your challenge

PACE

Perhaps see if you can walk the distance in a quicker time at a brisker pace. Try an App to track your progress.

ENVIRONMENT

Change the environment and terrain in which you walk. Perhaps try a more challenging route.

FREQUENCY

Start increasing the frequency of your walks to make it a habit and look at ways you can incorporate your steps in your daily routine.

DISTANCE

Track your walk with Strava and look to see if you can walk further or quicker each time.

Being active has both physical and mental benefits and is easier than you think, especially if you make activity part of your daily routine.

To stay healthy, you should try to be active every day and aim to achieve at least 30 minutes of physical activity through a variety of activities. For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do the better, and taking part in activities such as sports and exercise will make you healthier.

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you're working at a moderate intensity you should still be able to talk but you won't be able to sing the words to a song.

Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down. Common examples include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.

need route inspiration?

Here are a few websites you can try

Mud and Routes;
Walk North Wales;
Circular Walks on the North Wales Coast;
Slow Ways Project;
The National Trust has a range of suggestions: Winter Walks in Wales; Short Walks and Long Walks.

Or maybe ask a friend and/or family member what their favourite walk is and try it out for yourself.

Walking Top Tips

be entertained

Why not try a new Playlist, Podcast or Audio book whilst you are walking.

Why not try out one of our Active Ambassador playlists below.

KEEP LEARNING

Take time to research your route and find out interesting facts about the surroundings or wildlife.

Living in North Wales we have access to a range of sceneries, villages, towns, beaches, woodlands, lakes, riverside paths - the list is endless.

THINK COMFORT

Wear comfortable shoes and the correct clothing, especially if you are going for longer walks. Make sure you are properly prepared and know your route.

KEEP HYDRATED

If you are going on a long walk make sure you are prepared. Take some water, healthy snacks and suncream.

have you thought about running?

If walking doesn't seem challenging enough, consider the couch to 5k challenge. You can download the NHS training programme from the App Store or Google Play, or download a podcast. You can also track your progress on Strava.

NHS Couch to 5K Weekly Programme

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