Power Walking gets you fit and lifts the blues!

It’s no secret that walking keeps you healthy, but te rea!ty get fit and build up stamina, you need to power walk! Expert Nina Barough, creator of the Walk The Walk charity and author of Walking For Fitness — quite titeraHy the walker’s bible — is wild about it. “To me, it’s magical. After a few minutes, 1 feel my shouklers relax, chest open and Iungs fIJI with air. After 30 minutes of powerful walking, nothlng ever seems that big or bad and 1 feel great!”

Who benefits?
Anyone who wants te get fit, toned and energised. There’s a whole menu of power-walking plus points, but for us giris of an age, it can reduce stress, IÉft depression, ease menopause symptoms, improve sleep, help prevent osteoporosis and improve your skin.

ResuIt

How ften?
‘It’s important to build up stamina and strengtti — speed will come as you progress, says Nina. “Start by walking half to one mile ata comfortable pace and do this daily if possible to create a routine. Stretch on the days you aren’t able to walk to improve flexibllity and strength.”

Best gear?
Definitely a greal pair oftrainers. Nina suggests Iooking for a Iightweight shoe with flexibility and a roomy “box” or toe area, so that toes have plenty of room to spread as you “push off’ Avoiding taperedtoe trainers is a must, and always check that you have a two-finger width between your Iongesttoe and the end ofthe shoe.

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Nordick Walking supports joints and revs health!

This is walking with real clout, using supportive poles. Nordic Walking is more about technique than speed. The poles add a double whammy of benefits, helping you use upper body muscles as weIl as your legs to propel you along, which makes you work harder but actually feels Iike Iess effort. Diabetes UK and WeightWatchers both recommend Nordic Walking, and some find it helps with lymphatic drainage after breast cancer surgery.

Who benefits?

Everyone. Done correctly, it burns calories and gets you wonderfully fít. Toned down, it’s great for those of us with aching joints, necks and backs. “lt’s ideal because the polos reduce pressure on lower-body joints bytaking some ofthe weight offyour feet,” says expert and top Nordic trainer Gill Stewart. “You can add muscle groups and work them effectívely without the discomfort ofjogging. We caIl it ‘upping the gears!’ lt sounds strange, but the poles ‘help’ you move forward, it feels easier and people can Iast longer before feeling fatigued.”

How often?

“Don’t go from nothing to two hours on your feet,” stresses Gili. “Once you’ve learned the technique, starl at 30 minutes until you feel comfortable. And don’t fret if you don’t have miles of open country. Some Nordic Walkers are strictly urban, using only streets and local parks. Longer, group

Best gear?

Same as for walking — great trainers or lightweight walking shoes, but not solid hiking boots. Polos need to be adjustable and have a quick-release strap. “So much easier when opening a gato.” says GilI.

Feeling motivated?

w&h readers can have a taster session forjust5. Find instructors taking part and lots ofadvice at nordicwalking. co.uk or call 0333-1234540.

adventure walks are easy to find through your trainer — ali very social and interactive.”

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