SpeakIT Plus


Brisk walking is an ideal way to keep fit and healthy and gives you more energy to do the things you enjoy in life. If you are not used to exercise it is important to take it slowly at first and build up your fitness gradually. Aim to walk for at least 20 minutes two or three times a week.

Check your body - make sure that your heart is beating faster than usual, but not racing, your breathing is deeper and more rapid than usual, but not uncontrolled. If you can talk to someone easily while walking, you are exercising at the right level. If you have any of these symptoms while walking: pain, unusual fatigue, dizziness, feel sick or unwell - STOP and see your doctor.

Be kind to your skin - avoid the midday sun, use sunscreens, cover up with loose clothing and a wide brimmed hat.

Footwear - you don’t need any special equipment just a good pair of strong and comfortable shoes, which support your heels and arches.

Safety - if walking in the dark, make sure you can be seen. Try to find someone to accompany you. If walking alone try to let someone know where you are going and what time you expect to return.

Walkers using any of our leaflets do so at their own risk.