A healthy walking website is calling on Scottish walkers to tell them about their favourite walks. Walk4Life is part of NHS campaign, Change4Life, which has been set up to encourage families and adults to eat well, move more and live longer, by making small lifestyle changes that add up to big health benefits.

Walk4Life is all about helping people move – and (as I’m always writing on-line and in the press) walking is a great way to start.  Almost everyone can do it, anywhere, at any time, and it’s free – you can just get out there and start walking.

Website aims to get more of us walking

Walk4Life, which was launched a year ago, already has 13,500 walks on the site, but most are in England. So now they are turning their attentions to Scottish walks.

Anne Clark, at Walk4Life, says: “At the moment, it’s true to say, coverage in Scotland is not very good – the maps are there, but not so many walks yet. We know that there must be lots of people out there who know good walks, and would be happy to share them. And we’re determined to find them.”

All the Walk4Life walks are free and plotted on to OS maps. The site lets you see immediately how long your walk is, add images and notes about the walk, and gives you the opportunity to build up a record of how far you’ve walked over time. You can add up the miles to achieve targets, such as walking the equivalent of Land’s End to John O’Groats, or you can add them to national challenges to raise money for charity.

Everyone can add walks. Organisations can do a bit more and can add information to their walks, including links back to their own websites, and pdf documents. They can also add events to the calendar. If you want to be able to do that drop Walk4Life an email to [email protected] and they’ll set you up. It’s free.

And if you’re still in doubt about the benefits of walking…

Why walking is brilliant

• You don’t have to plan it, so you can be spontaneous! All you need are your feet and a pair of trainers or comfy shoes.
• You can do it whatever the weather. If it’s raining, don’t be put off, grab a coat and wellies and get out there. The kids will love jumping in the puddles, too.
• It’s sociable – take a friend and have a good natter. Or have a nice long chat with your family.
• It’s a great way to make short journeys instead of taking the car – and you save money.
• You’re probably doing it already.
• It’s free.

Walking and exercise: did you know?

• Walking is good for bones and muscles: Helping your kids grow up big and strong.
• It burns calories: In fact a brisk walk burns the same amount of calories as a run over the same distance!
• It builds stamina.
• It helps beat stress: Walking can make you feel good and more relaxed.
• It can cut your risk of heart disease by up to 50%, reduce the risk of type 2 diabetes and the risk of some cancers.
• It boosts your immune system for 24 hours.
• It can even lower your blood pressure.