by Wendy Andersen

Created on: November 23, 2009

During winter, walking in the fresh air is still a good way to keep fit. A daily walk of at least half an hour will exercise heart and lungs. But due to extremes in weather it is wise to prepare in order to make for an enjoyable outing.

Whether you are taking exercise or just a comfortable stroll, consider the following points:

- State of health: if you have any ailments, or have been ill recently, be extremely careful as cold can have some unexpected effects. Walk with a friend, or join a group if possible. At the very least let someone know where you are going.

- Check the weather, there is nothing worse than being caught unprepared. The wind has a real sting and can chill very quickly. Rain, sleet and snow - whatever the forecast, take a look outside for yourself, if unsure it's best to wait!

- Take a fully charged mobile phone. This can be a life saver.

- Plan your route; you will need more protection from the elements, walking in the shelter of woods is a good idea. On really nice, sunny winter days take the opportunity to venture out in the open or to the water's edge, striding along an empty beach or exploring the river banks. Depending on how energetic you're feeling, check the terrain, find some flat ground with a few hills thrown in to get the heart pumping for a more aerobic work out.

- Wear appropriate clothing, several layers of clothes is better, and modern woolen underwear will keep you dry and warm. Remember to wear hat and gloves, and clip on reflexes which help others see you on winter days when visibility may be reduced.

- Don't forget to rub a little protective cream on your face, as winter plays havoc on the complexion.

- A pair of sturdy boots and thermal socks will keep your toes nice and snug. In icy conditions slip on some type of walking crampons to avoid slipping or at worst a fall. Walking sticks, also known as "Nordic walking sticks" used correctly also give an extra boost to the system and help keep your footing.

- Refreshments, depending on the length of walk. A bar of chocolate and an apple may suffice, but on longer trips it's nice to have something warming. Pack a small rucksack with a thermos of soup or cocoa, and a few sandwiches to keep you going. Take something to sit on as well, to give some insulation so you don't end up getting a chill.

Make the most of your walk, look around and enjoy the scenery, and the company you are with. Take a camera. One thing is for sure you wont be bothered by insects!

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