Did you know ? On average - most people take about 10,000 steps each day which adds up to about 115,000 miles over a lifetime, enough to walk right around the earth four times.

Importance of Walking

Lesson No 1 - Walking is important - even to an adult.

Lesson No 2 - Walking - even a little - is an achievement and a joy.

Benefits of Walking

Metabolically, walking is highly effective at controlling body weight, blood sugar balance, lowering LDL-cholesterol and raising HDL-cholesterol levels. It can even be more effective than strenuous exercise at reducing high blood pressure. Since obesity and high blood pressure are among the leading risk factors for heart attacks and strokes, walking is a preventive defence against these two major killers. Regular walks will boost your metabolic rate causing you to have an increased energy level, reducing inertia, depression, obesity and high blood pressure. It improves muscle tone in the legs, abdomen, back, hips and buttocks and is beneficial to all the internal organs, ( even walking at a normal or brisk pace for one hour per day has been found to reduce the risk of colon cancer by 46% ).

Other studies show: a reductions of 20% in Breast Cancer, the risk of a first heart attack cut by 73% - as much as high-intensity exercise; the risk of a Stroke cut by one-third, a 50% reduction in Diabetes, with Diabetics developing increased sensitivity to insulin, Glaucoma sufferers had a 9% - 16% reduction in intra ocular eye pressure and those at risk from Glaucoma who took up walking had a 20% reduction in pressure. Osteoporosis suffers are advised to walk regularly because the weight-bearing exercise of walking improves lubrication to the joints, the pliability and thickness of the ligaments and bone density and strength. In mature citizens, active walking is suspected of combating the normal decline in cell size and blood flow to the frontal and prefrontal brain areas ( which are responsible for logical thinking, planning and memory ), increasing concentration, cognition, memory retention and may even be a protection against the development of dementia.

Walking burns approximately the same amount of calories per mile as does running, but delivers only one quarter of the jolt to your muscles and joints. A brisk walk can burn up to 100 calories per mile i.e. over 300 calories per hour, ( 1 lb of fat equals 3,500 ). Brisk walking one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in 8 1/2 minutes and scientists have found that a walker's metabolism remains higher than normal for some time after the walk, resulting in a continued high calorie burn rate.

Though it goes against popular belief, a word of caution about jogging may be in order here. We should all remember that sadly, the man who popularised jogging died of a heart attack - while out jogging. My oriental friends who follow the Chinese philosophy of exercise ( Kung Fu ), boldly state that marathon runners are shortening their own lives, they believe that the human body is designed to run short distances and WALK long distances. In ancient Greece the original marathon runner ( who brought news from the battle of Marathon ), died of exhaustion ( or possibly of a heart attack ), after delivering his message. It seems that the only thing we learn from history - is that we don't learn from history. Perhaps we need to see fresh truths and wisdom in the fable of the tortoise ( walker ) and the hare ( jogger ) !

During a walk ( over the same distance and at the same pace ), a heavier person will burn more calories that a lighter one, measurements have shown that a 216-pound person burns about double the calories that a 110-pound person burns - a 130-pound speed-walker will burn approximately 380 calories walking at 5mph for 60 minutes. Walking regularly is the perfect way to lose weight - and keep it off, even walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. If you are unfit through prolonged inactivity or have problems with obesity, walking is an excellent way to begin to exercise. You can start slow-and-easy on flat parkland; move on to gentle country walks, gradually increasing your speed, distance and endurance by tackling more energetic cross-country routes.

Below are the walking calorie burn rates per hour for three body weights.

Walking ( 1 hour )

130 lbs  

155 lbs  

190 lbs  

Nutritionists in the UK computed how many calories are in several favourite fast food items and how many miles you have to walk to burn those calories:

Food

 Calories  

Walk Required  

Walking improves cardiovascular fitness, strengthens heart and lungs and improves circulation. It gets the heart to beat faster transporting oxygen-rich blood from the lungs to the muscles, preventing heart attacks and strokes. The heart and lungs grow more efficient, reducing blood pressure and improving the resting heart rate, as well as balancing the appetite and giving deeper more refreshing sleep. For people with poor circulation walking can increase the size and improve the efficiency of the tiny capillaries that supply blood for cellular respiration. The whole body becomes more oxygen rich during a walk, because of the natural increased efficiency in breathing and circulation.

Walking even affects the brain causing the system to produce the neurotransmitter serotonin that also aids contraction of smooth muscle including the heart. Walking stimulates the system to produce endorphins, the body's natural tranquilliser and the 'feel good' chemical of the brain. These endorphins have a psychological effect, generating an overall feeling of well-being, reducing depression, anxiety, stress and tension. A good endorphin producing walk will relax your body, stimulate your mind, calm your emotions and energise your soul, reducing arthritic and other pains and alleviating hypertension. Your outlook on life will be brighter, enabling you to be more pro-active in managing life and its problems. Regular walking has been associated with increased confidence, calmness, self-esteem and stamina.

Walking can be enjoyed by almost any age-group, from the very young to the most senior, with every group receiving benefits appropriate to their age. It is the most popular exercise in the world being almost injury-free and has the lowest dropout rate of any exercise. It is relatively inexpensive, needing only a few pieces of kit to get started.

Preparation

Preparation is the most important part of the walk. Plan your route carefully, knowing where you are going and exactly how you will get there. Buy a good clear map of the area, know the distances and terrain involved and over-estimate the time it will take not only to get there but also to return ( especially if your return route is different ). Remember to allow for rests and for lunch. Tell someone trustworthy where you are going, the route you will take and when you intend to return - and don't forget to phone them as soon as you get back.

Before you start your walk, you have to take a few moments to prepare your muscles, joints and ligaments to be exercised. Do this by performing a few simple warm-up exercises - nothing too strenuous, concentrate on manoeuvrability and on any exercise that increases suppleness and gives muscles added flexibility. Perform a few gentle stretching movements remembering to prepare your back and neck, not just your legs. Ease into the stretch, never bounce while stretching - hold it at a comfortable point for about 20 seconds and then ease out of the stretch. Nice and easy does it. It only takes a couple of minutes and isn't too demanding. After that, make a little ritual out of putting on your boots etc to gear yourself up into walking mode. Pause! Think! Check your list of gear - have you got equipment to cover emergencies? Are you carrying your maps etc? Have you enough to drink? Check carefully so that your walk will be carefree. One thing that can spoil a walk, is going along with a distracted mind, wondering if you forgot ....? Oh yes ! If you're anything like me you will be tempted to think. 'Did I switch the cooker off ?' 'Did I lock the front door ?' When out on a walk you will have to discipline yourself to throw those routine thoughts away. Yes you did ! Now enjoy the walk. If thoughts like these are a habitual problem, then each time you lock the door etc. Slap it, or yourself - or your partner ( not too hard ) - to remind you that it's done.

Walking Tips

If you plan to walk the West Highland Way it is vital that you get into training early in the season. Begin by going on short hikes as many weekends as you can spare, gradually increasing the distance each time and building up your stamina and endurance. If you do not prepare for it, the WHW will prove to be too demanding and you will either not finish the route or you will so struggle that it will become a chore rather than an enjoyment.

When you are ready to begin the walk don't set off like a startled rabbit, begin to walk a little slower than normal very gradually increasing your pace. Give your breathing time to adjust and your heart time to find its new rhythm, give your muscles a chance to warm up, and to receive the extra needed blood supply. Soon you'll be marching along prepared for the delights of the way. It's important to walk naturally, at a pace you are comfortable with. If the person you are walking with is going too fast for you, then ask them to slow down. Groups should walk at the pace of the slowest members. Remember it's not a race; leave that kind of adolescent competitiveness behind in the cities. There are only three rules when walking - 'VIEW', 'APPRECIATE' and 'ENJOY', and you can't obey those rules if you are in a rush, flustered, bothered and agitated about setting up a record time for the walk, so that you can brag to friends when you get home. Pace yourself - you will probably be walking for several hours; on the WHW you may be walking almost all day, so don't waste energy, channel it in a relaxed way into tackling the ups and downs of the route.

Don't just look at the terrain you are passing through - see it ! Do you see that beautiful view ? What about that tree, and that hill ? Is the weather calm and relaxing, or is there an invigorating breeze ? Look up - see those billowing clouds ? What do you hear ? Listen to those birds singing ? Be appreciative enough to let the beauty, peace and harmony seep into your soul. If you don't - then why walk ?

Walk with your head up as this takes the strain off of your neck. Straighten and ease your back as this allows the internal organs and the spine to take their natural position and helps proper breathing. Shoulders back but relaxed as this improves balance and relieves unnecessary strain. Keep your knees slightly bent to lessen any jarring to the ankle, knee or hip joints. If you are carrying a heavy pack some forward lean may be necessary, but the less you lean forward the more comfortable you will be, so while carrying all the essentials, keep your pack as light as is practical - or use one of the bag ferrying services to carry your heavy gear.

One of the things I have noticed on a prolonged walk - and other walkers have confirmed. Is that after a few hours of walking, your hands begin to swell and to loose the power of their grip. This seems to be due to the natural position of the hands when walking; they hang down or are swung gently and are at a constant and prolonged position lower than the heart. This is perhaps worsened by the backpack straps over the shoulders, inhibiting circulation to the hands. Over time the heart seems to have trouble pumping blood to and from these extremities, resulting in poor circulation, which causes a swelling of both hands and fingers - accompanied with a loss of power and dexterity. At the end of a long day, it can be uncomfortable just to try and make a fist. After a prolonged walk it can be difficult to attempt to erect a tent in a hurry - during a downpour, as the work can cause pain in the hands and fingers.

The obvious remedy is to change the position of the hands relative to the heart, but let's face it - your options are few. You could walk for periods with your thumbs in the shoulder straps of you backpack. This is my chosen strategy as it raises the hands to about the level of the heart, alters the circulation, and has the added benefit of changing the pressure of the pack on the shoulders. It is perhaps the best thing you can do when on the move, but it is not ideal as it means that the arms are bent and this itself inhibits circulation to the hands. Probably the best thing to do is to stop for regular breaks, remove your backpack from your shoulders, raise your arms above your head for two or three seconds, then lie on your back and relax - your arms by your side - use your pack as a back or head rest. Give your heart a few minutes to freshen the blood supply to your hands and to normalise the circulation. If you can't lie back then sit down and cradle your arms in your lap for a few minutes - but remember to remove your pack. Afterwards some light flexing of the fingers and gentle opening and closing of the hands should get things back to normal. Repeat these steps before attempting to make camp for the evening.

Tips on Toes

We rarely think about them or notice them, and at times we have even neglected them, but one-thing walkers quickly learn, is the importance of their feet. The foot is a highly complex mechanism containing 26 bones ( 1/4 of all the bones in the human body ), 33 joints, 107 ligaments and 19 muscles. Walking has been shown to be the best all round exercise for feet. Always wash your feet daily. Rinse off all soap and dry thoroughly, especially between toes. Trim nails straight across, not too short, without cutting or digging at the corners and wear clean socks each day. There are 250,000 sweat glands in a pair of feet that excrete as much as a half-pint of moisture a day. If your feet are prone to athlete's foot then only wear boots with leather uppers, in severe cases try to avoid ( if possible ) synthetic soles. Bathe your feet in salty water and use foot powder or sprays. If severe problems persist, consult a doctor. Good well fitting boots provide cushioning, support and grip for your feet. Your boots should fit properly, give good ankle support, keep your feet reasonably dry and allow you to wear padded walking socks ( never walk in boots without wearing socks ). They should have room to allow your feet to expand because of heat and increased blood supply. Never go on a prolonged walk in new boots, make sure that you have properly broken them in by wearing them on several short hikes.

Tips on the WHW

Did you know ? A detailed survey found that between 1995-96 about 767,000 people from Great Britain climbed or walked in the Scottish Highlands and Islands, supporting an estimated 6,100 jobs in the region. These walkers spent a total of £164 million. This compared with £35 million from shooting, £33 million from salmon fishing and £14 million from ski-ers in the Cairngorms.

When you are walking each day it is important to get a good night's sleep each night, even if you are prepared to make sacrifices and rough-it a little. The added strain of not being sure of an overnight stop is an unnecessary hassle no one needs. The WHW is a very popular walk during the summer peak season so if you want to ensure that you have accommodation each night you MUST pre-book well in advance.

Psychologically prepare for the effort of a prolonged walk by reminding yourself of the number of days you will be travelling on foot and by trying to imagine the stages of the walk, even although you don't know the | landscape | in detail. Get a good guide book and read about the Way, pick out points of interest on the | Route Map | places that are of special interest to you, find out as much | Information | as you can about them and plan to spend some time visiting them during your walk.

The WHW can create tensions. Prepare to live in close proximity to your fellow pilgrims for the period of the journey. If you are single you will probably be sharing a room with others, but even if you are a married couple you will still be in constant contact with those in your group. Meal times will often be shared and there will always seem to be something to do. Friends can experience tensions as personal traits get noticed and people get tired. Resolve to be as sociable as possible and to give room for others to be themselves. Determine to keep light-hearted and to preserve your sense of humour. Be prepared if necessary to discuss tensions or problems in a reasonable manner - and to make minor adjustments to keep harmony.

The WHW can ease tensions. The beneficial and therapeutic nature of a prolonged walk often brings people closer together, cementing their friendship and increasing their mutual respect. This has at times been so marked that some marriage counsellors advise couples having problems to walk together as part of their therapy. Walking has been known to start romances - and to save marriages.

Throughout Scotland there are few ‘rights of way’ as these can only be decided by a Court of Law. In general however, walkers have a fairly good relationship with land owners and farmers, because the Scots have traditionally found a better and more agreeable system of balancing the needs of those using the land, while allowing access to walkers and travellers. Most owners with established walks on their land allow access for most of the year, only closing off sections for the purpose of hunting, lambing or forestry, at set seasons. During these seasons the owner will provide a temporary alternative route for walkers, that bypasses the sensitive area. Rather than insist on a right of way, walkers simply take the appointed detours so as not to interfere with the land use and management, and in return the owner re-opens the area whenever the seasonal activity is over.

There are on-going dialogs between these owners and representatives of the Scottish Parliament to ensure that this healthy balance continues. From mid-August to mid-October it is important not to stray far from the established West Highland Way path, as this is the time that red deer are culled and hunting parties have access to areas a safe distance from the Way. The cull does not change the WHW route; no detours are necessary and walkers are perfectly safe, so long as they do not go widely exploring at some miles distance from the Way during the times of the cull. Land owned by the National Trust for Scotland is open throughout the whole year.

Did you know ? According to an ICM research survey in February 2000, 77% of UK adults say they walk for pleasure at least once a month and 62% say that walking is their main form of exercise.

The only detour you are likely to have to take on the WHW is between mid-April and mid-May, when Conic Hill is closed for lambing. A sign is erected giving information about the reason for the closure and pointing out the detour. It is important for all walkers to comply, in order to keep the good relationship between walkers, land owners and farmers.

The social gathering of walkers each evening is one of the great memories of the WHW, but it is best to avoid drinking too much alcohol as it has the effect of dehydrating the system and will give you a hangover as you begin to walk next day, robbing you of the full enjoyment of the best part of the day - the morning.

Wear a hat in sunny weather preferably one with a wide brim or skip. Sun-glasses should not be so dark that you cannot clearly see the path underfoot.

Avoid the temptation to swim in the lochs along the route, many of them have treacherous underwater currents and the water is normally very cold even on hot days.

Don't carry too much cash but have sufficient to see you through emergencies, remember there are very few cash machines along the route and that some parts of the WHW are remote from the services we can all take for granted. If you need money you could have difficulties finding cash points, e.g. there are no shops, banks, police or doctors at Inversnaid. The nearest services are at Aberfoyle - 15 miles away.

Although the WHW is a very safe route, always keep presence of mind and pay attention to your own personal safety and the safety of those in your group. Don't go too near the edge of cliffs, watch your footing especially in wet weather, get your drinking water from safe sources or buy bottled water. Taking water from streams is not advisable, but if you do, it must be purified, or thoroughly boiled to kill harmful bacteria.

On this next point I am only giving my personal opinion, but it is based on my experience of the WHW. Unless you are a regular walker who is very fit and experienced at carrying a heavy pack, I would advise that you use one of the bag carrying services to ferry your heavy equipment such as your tent and camping gear. Too many people have little or no exercise all year then - come the summer, decide to trek the WHW carrying a load that turns out to be too heavy for them. They end up inflaming old injuries, or receiving new ones, they have problems with their feet, or joints, or muscles. Walkers should remember that a load that doesn't feel too heavy when walking from room to room in their house, can become unbearable after three or four hours walking on the first, second or third day. You will enjoy the WHW much more if you pay the extra to have your heavy gear transported to your next stopover. If you are staying in B & B's overnight then you won't have heavy camping gear to carry and should be able to bear your own pack quite comfortably, providing that you haven't over packed your bag. My advice for most people who are camping is that it is best to use one of the transport services listed on the | Links Page | . You will then only have to carry a day bag or a lighter more manageable pack - but make sure you have your emergency gear, weatherproof clothing, maps, compass, food and drink - all packed in the bag you will carry.

By paying attention to detail, using common sense and preparing well
you will ensure that you have a pleasant, enjoyable and safe time along one of the world's top walks.

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