WHAT TO WEAR – WHAT TO BRING

FOOTWEAR Sturdy, comfortable trainers or walking boots with adequate support with good quality walking socks. Avoid wearing open-toe sandals, lightweight leisure or fashion shoes.

CLOTHING Suggest base and top layers, with a windproof coat. Also suggest you pack (into a backpack) warm gloves, sunhat, sunglasses and waterproofs.

WATER Please bring a 750ml+ bottle of water.

SNACK We will stop for a half-way light snack (a banana is perfect).

OTHER ESSENTIALS Should you need them eg: tissues, plasters, sunscreen, mobile phone, pain killers, lip balm, pedometer, nordic pole(s), small fold-away mat to sit on, antihistamine pills.

IMPORTANT INFORMATION

PROVISIONS Mike & Kate will carry a basic first aid kit, a Swiss Army knife and Geo Sat device.

COUNTRYSIDE CODE We kindly ask you to obey the Countryside Code. For full details click HERE. Some basic, useful information is provided below.

HOUSE RULES Over 14s only. Well behaved dogs can join us but please bear in mind that we often walk past livestock and through private land so your dog may need to remain on a lead or be very well trained. Not all pubs welcome dogs so if you are considering joining us for a meal after the walk this may be a consideration.

DISCLAIMER Please note that we do not take any responsibility for your health, safety or wellbeing.

COUNTRYSIDE CODE

CARE Leave no trace of your visit and take your litter home.

OTHERS Consider the local community and other people enjoying the outdoors.

CATTLE It can be a little daunting when walking past cattle. Stop, look and listen on entering the field. Look out for bulls or cows with calves and avoid getting in between them. Move quickly and quietly and if possible walk around the herd. Close gates behind you. DO NOT put yourself at risk by walking too close to cattle. Try not to panic or run.

WALKING – THE FACTS

HEALTH BENEFITS Regular brisk walking can help maintain a healthy weight, prevent or manage various conditions including heart disease, high blood pressure and type 2 diabetes and can strengthen bones and muscles. There are huge health benefits to walking regularly whether at a brisk or gentle pace.

GOOD FOR MENTAL HEALTH Walking keeps our bodies and minds healthy, giving us a breather from the stresses of daily life and the space to gather our thoughts. Exploring the countryside brings us closer to nature and boosts our sense of well being. Walking with a group is a great chance to catch up with and make new friends.

BRAIN POWER According to studies, regular brisk walks are particularly good for boosting memory.

CALORIES Around 100 calories per mile are burned for an 180 pound person and 65 calories per mile are burned for a 120 pound person.

TECHNIQUE The benefits of walking are increased by engaging core stomach muscles with head up, back straight and abdomen flat. Point toes straight ahead, take long strides but don’t strain.

LESS STRESS Walking is a great low-impact form of exercise that causes less stress on your joints.