5 Be careful.
ul. If you have health problems or concerns, consult your For further information, Southern Health Board, Northern Area Health Board,
doctor before you start walking. contact the Health Eye, Ear & Throat Hospital Floor 3 - Park House,
Promotion Department Western Road, Cork North Circular Road, Dublin 7.
of your local Tel: +353 21 492 1641 Tel: +353 1 882 3400
6 Breathing – Breathe deeply as you walk because it brings more
oxygen into your body, which in turn helps to burn the calories and
tone the muscles.
Health Board
North Eastern Health Board,
Fax: + 353 21 492 155
Mid-Western Health Board,
Fax: + 353 1 882 3490
East Coast Area Health Board
Sláinte, 57 O’Connell Street Southern Cross House,
Railway Street,
Limerick, Co. Limerick. Southern Cross Business Park,
Navan, Co. Meath.
Boghall Road. Bray, Co. Wicklow.
7 Water – Drink a glass of water before and after you walk. Tel: +353 46 764 00
Fax: + 353 46 288 18
Tel: +353 61 318 633
Fax: + 353 61 318 637 Tel: +353 1 201 4296
Fax: + 353 1 276 5683
8 Keep a diary – Many people like to keep a diary or log of their
walking progress. You may want to get a notebook to keep track
of how far or how long you walk each day.
Western Health Board,
West City Centre,
Seamus Quirke Road,
Midland Health Board,
The Mall, William Street,
Tullamore, Co. Offaly.
South Western Area
Health Board,
52 Broomhill Road,
Galway, Co. Galway. Tel: +353 506 467 30
Tallaght, Dublin 24
Tel: +353 91 548 321 Fax: + 353 506 467 47
9 Find a friend – Go walking with a friend. This will give you an
added incentive to keep going. It will also ensure that walking
is safer for you.
Fax: + 353 91 501 413
North Western Health Board,
South Eastern Health Board,
Dean Street, Kilkenny,
Tel: +353 1 463 2800
Fax: + 353 1 463 2840
Eastern Regional Health
Saimer Court, Ballyshannon, Co. Kilkenny. Authority,
Tel: +353 46 614 00
10
Co. Donegal. Mill Lane,
Clothing – Whether you're walking to the office in your work clothes, Fax: + 353 46 641 122
Tel: +353 72 520 00 Palmerstown, Dublin 20
or heading out in a track suit, it's also a good idea to wear layers so Fax: + 353 72 512 87 Tel: +353 1 620 1600
that you can peel off the sweater and raincoat or put them on again as Fax: + 353 1620 1720
the weather dictates.
get a life, get active
Some other useful contacts and websites
11 Warm up – Gradually warm up at the beginning and cool down at
the end by walking at a slower pace, stretching your arms and legs.
Slí na Sláinte
Irish Heart Foundation
4 Clyde Road,
National Waymarked Ways
Advisory Committee
Irish Sports Council,
Irish Independent Hostels
Association
57 Lr Gardiner Street, Dublin 1.
Ballsbridge, Dublin 4. 21 Fitzwilliam Square, Dublin 2. Tel:+ 353 1 836 4700
Diabetes
Tel: +353 1 668 5001 or
Web: www.irishheart.ie
Tel: +353 1 2407717
Fax: +353 1 2407777
Fax:+ 353 1 836 4710
Email: [email protected] G O WA L K I N G
Regular physical activity in combination Email: [email protected] www.hostels-Ireland.com
An Óige Web: www.irishwaymarkedways. www.sportslinks.info/walking.htm
with a low fat diet can reduce the risk of (Irish Youth Hostel Association),
developing diabetes. It can also help 61 Mountjoy Street, Dublin 7. Diabetes Federation A HANDY GUIDE TO WALKING FOR A
to control the development of harmful Tel: +353 1 830 4555
Fax: + 353 1 830 5808
www.diabetes.ie
HEALTHIER HEART
complications in those who have the
condition. People who have diabetes need
to plan their walks carefully, as walking uses
up glucose. This means normal insulin doses
may be too high. Also if you have diabetes Heart Health
remember to check blood sugar regularly Task Force
and to carry liquid or tablet-form Produced by the Health Promotion Unit, the Heart Health Task Force Design and Production: Public Communications Centre
glucose with you.
WALKING IS ONE OF THE EASIEST WAYS TO BE PHYSICALLY WHAT TO AIM FOR?
ACTIVE! THIS LEAFLET EXPLAINS WHY WALKING IS GOOD FOR For health benefits, you need to be physically active for at least 30
YOU. HOW MUCH YOU SHOULD AIM FOR AND HOW IT FITS minutes most days of the week. The 30 minutes can be broken into
2 or 3 shorter sessions.
INTO A BUSY DAY. WE LIST 11 USEFUL TIPS THAT WILL HELP
YOU GET STARTED AND KEEP YOU GOING. ON THE BACK PAGE HOW TO FIT AT LEAST 30 MINUTES
THERE ARE ORGANISATIONS LISTED WHERE YOU CAN GET
OF WALKING INTO A BUSY DAY
MORE INFORMATION ON THE BEST WALKS NEAR YOU. Whether you are doing the school run, driving to work, taking the bus
or train, you can easily get your half hour's
worth of walking in each day.
There are many good reasons to walk. For example, walking regularly;
• A really simple way to get started is to
step outside, walk in any direction for five
• gives you more energy minutes, then walk back again. Repeat this
• makes you feel good two more times during the day and you'll USEFUL TIPS
have walked for half an hour.
• makes you look better
• Go for a walk during lunch hour.
• helps you sleep better
• increases your stamina
• Walk your children to school. Accompany
your children in the morning and walk at a
1 Safety first – Be safe! Be Seen! Wear reflective bands when it's dark.
In isolated areas, walk with a companion, or with a dog. Tell a family
member or friend where you are going and how long you plan to be.
• helps you manage stress fairly fast pace once you are on your own.
• tones your muscles
• burns up calories
• Get off the bus one or two stops before
your final destination and walk the rest 2 Start slowly – There's no need to walk five miles every morning.
Just start at your own pace, increasing it gradually over a few days
or weeks until you are walking at least thirty minutes most days.
of the way.
• improves your mobility • Go on foot. If you would normally drive to
at any age
• strengthens your heart •
see a friend who lives nearby, walk instead.
Take the long way. If your local shop is close by, extend the route to give
3 Good shoes – If your feet aren't comfortable, you won't continue
walking. Use comfortable runners, or invest in a good pair of walking
shoes. If you walk to and from work, to the car or bus or train, consider
yourself some extra walking time. leaving your work shoes in the office so you can walk through town in
• lowers your blood pressure
• Use the stairs. If you live in an apartment or work in an office building, your runners.
• reduces your cholesterol
forget the lift and take the stairs instead. If you have a sit down job,
• protects against osteoporosis, and
• reduces the risk of developing diabetes.
go find a colleague when you need to discuss something, rather than
call on the phone. 4 Supplies – Walking will be more pleasurable if you prepare for the little
mishaps that may occur. A small bag that you can simply 'grab and go'
can make all the difference. It could contain, for example, water, tissues,
• Leave the car at home and walk to the shops, bank, post-office, church
or to visit a friend. suncream, sunglasses, a few plasters and a few Euro.
