Get Fit Derbyshire Walkers Say They Will Be Back!

Following the success of Get Fit Nottingham, the Get Fit Derbyshire walking group is also growing now with recent walkers from Saturday morning’s walk to Ashbourne being a huge success.

Walkers said they loved the 10 mile hike and most said they would return next time.

Full details of upcoming Derbyshire and Peak District walks can be found on the Meetup Group at https://www.meetup.com/Get-Fit-Derbyshire/

Here is Get Fit Derbyshire walk leader Carol on a previous walk we did to Matlock Bath:

No You Don’t Need A Gym To Get Fit!

Get Fit Nottingham is a group of 1,500 urban walkers in Nottingham started by James Winsoar in October 2016 who meet every week for fun fitness walks in Nottingham city centre, and surrounding areas.

In 2017, Get Fit Nottingham walkers walked a combined 10,865 miles. That’s as far as walking from Nottingham to Tasmania! In doing so, walkers burned 1,086,591 calories. That’s equal to the energy in 4,744 mince pies, or 4,786 glasses of mulled wine.

62.3% of Nottingham adults are either obese or overweight according to the Active People Survey published in the Public Health Outcomes framework. Childhood obesity is also a huge problem as the city has the second highest prevalence of child obesity in the country.

Walking is one of the best exercises for improving overall fitness, with no special equipment needed, and with it being relatively low impact there is little risk of injury. Walking outdoors also has the benefits of fresh air, and sunlight which helps with physical and mental health too.

Get Fit Nottingham organises regular walks on Thursday evenings, and Sunday mornings. The routes are all planned in advance, and announced on Facebook, a Whatsapp group, and on the Meetup app which means there will always be plenty of interesting people to talk to even if you are coming by yourself.

The walks are known for being fun and social, to such an extent that you won’t even realise you are exercising. Everyone is made very welcome. You can bring children, and well behaved dogs are welcome too. We have people attending from all walks of life, including all ages from 12 to 86.

Exercise more is the second most popular New Year’s Resolution according to a recent YouGov poll, which is why the organiser of Get Fit Nottingham group James Winsoar is expecting a flood of new members to join in January 2018.

“Last Jan we had over 500 new members register on our Meetup site”, James said, “and this year I’m expecting even more. We already have 80+ people confirmed for our New Year’s Resolution walk on the 7th January, and aiming for 100+ people which will make it our best attended walk to date. This shows there is a huge demand for social fitness events”.

All the walks are free, and announced at www.meetup.com/get-fit-nottingham/ where people can find details of upcoming walks and RSVP online.

There is a full lineup of walks planned throughout 2018 all available to view online, so there really is no excuse not to get fit, and make new friends!

Contact:
James Winsoar,
Organiser
Get Fit Nottingham
Mobile: 07967 646039

Walk With Us To Get Fit In 2018

We have a full lineup of fitness walks in Nottingham, Nottinghamshire, and Derbyshire planned for 2018. If you want to improve your fitness, lose weight, or become more healthy we would love for you to walk with our friendly group of urban walkers. Together we can get Nottingham fit again!

Check out our latest poster for full details (click for full size printable):

Walk with us to get fit in Nottingham.

Benefits Of Walking 1 Hour A Day For People Over 50

A daily fitness walk is the best activity for everyone but even more specifically for people above the age of fifty years. If the resulting effects could be quantified in tablets and pills, then it would be among the most popular prescriptions in the world!

There are so many health benefits that a person gets from walking. Walking can reduce the risk of getting many diseases like heart attack, stroke to even getting type two diabetes.

Walking needs no prescription, side effects are minimal, also the advantages are great. I have listed some of these walking benefits for all our walkers.

Weight management.

Walking together with healthy eating is a great sporting activity for anyone to do. This physical activity is a real important plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risk in getting type two diabetes, heart disease, stroke, osteoarthritis, and a lot more.

Keeping blood pressure in normal limits.

Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Walking is a superb activity for all fifty-plus seniors. Staying fit is more important than some medications to keep the blood pressure in its normal range.

Decreasing the risk of heart attack.

Exercise such as a brisk walking for two and half hours, in a week or just thirty minutes in a day for five days results in approximately a thirty to forty percent decrease in the danger of coronary illness in women. (Based on the 20-year Nurses’ Health Study of 72,000 female nurses.)

Lowering the risk of stroke.

Regular, moderate exercise such as a good walk to brisk walking for sixty minutes a day, five days a week, can cut the risk of stroke in half, according to Harvard Health Publications of the Harvard Medical School study.

Walking lowers the “bad” cholesterol and increases “good” cholesterol.

Levels of High-Density Lipoprotein (HDL) cholesterol if kept high ensures that one is in good shape. Physical activity reduces Low Density Lipoprotein (LDL) or “bad” cholesterol in the body, which results in plaque buildup in the artery walls. This is a leading cause of cardiac arrests.

Numerous studies have shown the benefits of walking in preventing cardiovascular disease. A 2002 study in the New England Journal of Medicine revealed that walking on a regular basis was associated with substantial reductions in the incidence of cardiovascular attack among over seventy three post-menopausal women.

Reducing risk of getting diabetes.

The Nurses’ Health Study claims that walking will lower the risk of getting type two diabetes. That is a big disease for people above the age of fifty years today. The associated risk in getting foot and hand vascular problems are great.

Protecting against hip fracture.

Walking, diminishes the risk of hip fracture. Because bone structure is maintained by the force of gravity (upright posture) and the lateral forces resulting from muscular contraction, weight bearing activities such as walking are better than cycling and swimming for maintaining spine and hip mineral integrity.

Sources:

http://www.webmd.com/fitness-exercise/walking-for-wellness
http://www.active.com/walking/articles/did-you-know-useful-tips-on-walking-and-fitness
http://www.health.harvard.edu/

Walking for Weight Loss

Losing weight does not always mean going to the gym, having a personal trainer, doing difficult diets, or spending lots of money. Losing weight can be simply achieved through daily walking. For many reasons, this simple exercise can contribute to effective weight loss.

Get Fit Nottingham Urban Walking GroupWalking is a cardiovascular exercise which makes the body work harder with each step. It means that you will need to burn calories to keep moving and this is why walking is good for speeding weight loss.

It does not matter if you walk 20 min, 30 min or 1 hour per day. What matters is that you keep doing it daily, decrease your calories intake and have the patience to get back in shape again.

Time, speed, diet and whether your path is flat or not determine how much weight you will lose. Even your height and weight are of great importance. The amount of calories burned per mile walked varies from one person to another. You just have to set your pace, decide how long you will go and this will control the number of calories burnt.

Walking can give you a great result if you have the right determination. Yet this does not mean that you will wake up with a fit body overnight, but on top of the fat burning effects of walking, it can help you to get a better nights sleep.

Solitary walks can be a private space where one can think, organise ideas, and can be a great remedyfor stress.

Walking can help people with diabetes, insomnia, depression or heart disease to improve their symptoms, or speed recovery. It is even said to increase one’s lifespan and repair one’s DNA as the scientist Katy Bowman mentioned in her book Move you DNA: Restore Your Health Through Natural Movement, declaring “Walking is a superfood.”

With all what was told and with all the benefits combined, we all know for sure that your sitting on the sofa or behind the desk is not going to burn any calories! What are you waiting for? You can go for a walk right now. Walk, breathe, live and be healthy.

Get social with your walking with Get Fit Nottingham. You will have so much fun you will not even realise you are exercising!

To see our calendar of regular upcoming walks in Nottinghamshire and Derbyshire click here.

You can also join our Facebook group.

Find us on Meetup.

Get Fit Nottingham Walkers Burn 2,126,604 Calories

Get Fit Nottingham Infographic

Members of the Get Fit Nottingham urban walking group have collectively burned an astounding 2,126,604 calories since the group started in October 2016.

Get Fit Nottingham was started by local entrepreneur and fitness fanatic James Winsoar who had the idea to form an urban walking group when he got fed up of walking by himself.

Despite friends telling him that the idea wouldn’t work because people don’t like walking in urban areas, the first walk attracted 12 others, and since then the group has grown exponentially, now having over 1,200 registered members, and some walks attracting 50+ urban walkers.

The total distance walked collectively is now an astounding 8,086 miles. To put that figure into context, that’s further than the distance from Nottingham to Honolulu!

The total calorie burn is equivalent to 4,704 donuts, 7,471 slices of pizza, or 8,274 McDonald’s Big Macs.

“People find it increasingly challenging to eat as healthy as they might like to”, James Winsoar the group organiser said. “Firstly, many are confused about what is actually healthy because we are given so much conflicting advice, but generally people are so busy they often grab what’s convenient, and that isn’t always the healthiest option”.

“Whilst we can’t change food culture in the city, we can encourage people to exercise more of those calories off”, James said. “We are able to explore all over Nottingham on our group walks, including the challenging hills of Mapperley and Gedling, the impressive Park Estate, along the canal, and River Trent, as well as beautiful country parks such as Wollaton Park, Attenborough Nature Reserve, and Colwick”.

“We are very fortunate in Nottingham to have such an abundance of nature within a stones throw of the city centre”, said James, “and our statistics show we are making a dent in the obesity epidemic in Nottingham”.

In Nottingham 62.3% of the adult population are overweight or obese*, and 38.8% of children aged 10 to 11 are overweight or obese.

The cost to the NHS of obesity related disease is at least £27 billion a year**, but as well as the material cost there is also the pain and suffering of those effected and their families. Deaths from obesity related illness are largely preventable.

Get Fit Nottingham organises walks ranging from easy to difficult for all ranges of walking ability.

* Source: JSNA
** Source: HMT Budget 2016

Walking Is A Smart Move For People Over 50

Most of us have grown up and lived much of our lives exposed to the standard conception of “exercise for fitness.” We are accustomed to seeing joggers, tennis players, and healthy-looking people working out in gyms and thinking of their activities as one way to get fit by exercising. And of course, they are doing just that. But there is more to using for fitness than the stereotypical view of the sweating, head-banded runner or the muscled weightlifter. The method walking is an exercise that has numerous health benefits, and in comparison with more vigorous exercise it even comes out ahead in several areas. There are many advantages of walking for fitness.

First, there are quite a few people out there who would prefer to be in the outdoors or a large space like a mall rather than in a gym or on a tennis court, so they are naturally attracted to walking for fitness. Not everyone likes competitive sports or being in loud, sometimes unenjoyable environments like fitness clubs and gyms. For these folks, walking is great because you can walk solo and listen to music or just enjoy nature, you can walk with a spouse or friend and enjoy a conversation, and you can walk just about anywhere – no particular space or place needed, as long as it’s safe and comfortable. Walking for fitness is easy, doesn’t damage your body, and it’s free. For all of these reasons, it’s a better way to get fit and stay that way.

Second, walking routinely will keep you physically solid. Fitness specialists and doctors agree that even a short walk can do wonders for the human body. It can reinforce the cardiovascular framework by getting the heart going, and it decreases circulatory strain and expands blood vessels. It is sensibly vigorous (increases your oxygen intake and lung capacity) and obviously little side effects – it’s easy on the feet, lower legs and knees. Normal walking strengthens your body and bones and reduces joint inflammation and other bone and muscle problems. It brings down bad cholesterol and increases good cholestrerol, and it diminishes the risk of developing type 2 diabetes. While it’s doing all that, walking for fitness can help you to get thinner. As long as you wear appropriate footwear and don’t over exert yourself, there is basically nothing about walking that is bad for you.

Third, walking is useful for your emotional wellness. It is known to enhance your mind-set and reduce stress levels. That impact alone is extremely valuable in this day and age, and those advantages increase since bring down anxiety and having a better mind-set make your body more energised. The basic movement of walking also builds your vitality and slows ageing, which is all the more uplifting for your emotions.

Just knowing that there are so many benefits to walking provides a built-in incentive to do it regularly. And knowing that it can make you healthier and fitter is good reason to keep walking – it’s a smart move.

6 Proven Benefits of Walking

Walking is a common leisure activity that can do wonders for a person’s physical and mental health. Studies researching the medical benefits of walking have proven that walking has great benefits.

1. Walking can improve your mood
A study on walking found in the Scandinavian Journal of Medicine and Science in Sports found that office workers who took 30 minute walks with their coworkers during lunchtime saw better enthusiasm, improved relaxation, and experienced less nervousness at work.
Link to study: https://www.ncbi.nlm.nih.gov/pubmed/25559067

2. Walking might burn more calories than you thought
Researchers learned that the equations frequently used to find out how many calories people burn while walking are probably incorrect. By factoring a person’s weight, age, and proportions, they discovered people might be burning more calories than previously thought. The study, published in The Journal of Applied Physiology, found a different equation far more accurate for calculating the calories burned while walking. In a Women’s Health article explaining the study, the author writes that the average 130 lb woman walking roughly 3 miles per hour burns about 81 calories per hour. Increase the walking speed to 4 miles per hour, and the walker can burn 95 calories per hour.
Link to study: http://jap.physiology.org/content/120/5/481
Article explaining study: http://www.womenshealthmag.com/fitness/calories-burned-walking

3. Walking can relieve back pain
A study involving 31,000 people suffering from back pain found that light, gentle exercise like walking did more to relieve their lower back pain than almost anything else. Because walking is easy on the joints, it’s a great way for people to experience pain relief and get their exercise without putting strain on their bodies.
Link to article explaining study: http://www.express.co.uk/life-style/health/633672/daily-walk-gentle-exercise-reduce-back-pain-survey-cure-Daniel-Steffens-research

4. Walking could prevent varicose veins
Varicose veins are gnarled, enlarged veins usually seen in people’s calves and ankles. They may cause mild discomfort and aching, but they are typically just a cosmetic problem. There is no known cause of these veins, but walking might prevent them. Walking can drain the excess fluid in the legs to keep ugly varicose veins from forming.
Link to article: http://www.express.co.uk/life-style/health/633672/daily-walk-gentle-exercise-reduce-back-pain-survey-cure-Daniel-Steffens-research

5. Brisk walking can actually be more beneficial than running
Researchers comparing data from two studies discovered that walking at a brisk pace is better at reducing the risk of heart disease than running. According to an article published by the Guardian, “Running reduced the risk of heart disease by 4.5% while walking reduced it by 9.3%.” Walking is also better at lowering high cholesterol than running.
Link to article: https://www.theguardian.com/lifeandstyle/2013/apr/05/brisk-walk-healthier-running-scientists

6. Walking can help prevent diabetes
According to a Harvard study called This is Your Body on Walking, women who walked for around 30 minutes a day decreased the risk of diabetes by 30%. The study also concluded that walking 30-60 minutes per day drastically lowers a person’s risk of heart disease.
Link to study: http://www.prevention.com/fitness/health-benefits-walking

12 Ideas For Easy Healthy Snacks On The Go

It isn’t meals that most people struggle with when they want to lose weight? It’s what goes on between their meals.

Nutritionists agree that what we snack on between meals can make the difference between weight loss success and failure.

Why? Because it’s all too easy to reach for unhealthy snacks. They are around us everywhere we look. At the petrol station counter, at shop checkouts, in our fridge, in our drawers and cupboards, and even in our secret drawers and cupboards!

Unhealthy snacking can lead to binge eating, because most of the snack foods that are readily available don’t satisfy us nutritionally and leave us wanting more.

Snacking on the wrong things doesn’t make us fat overnight, but over time, consuming extra calories from crisps, soft drinks, chocolate, sweets, and pastries can lead to weight gain, and an increase in body fat percentage.

The risk of being overweight is greater chance of life threatening diseases including heart disease and cancer, and generally a poorer standard of living.

The goods news? There are plenty of healthy snacks you can enjoy between meals, and they can make you feel satisfied until your next meal.

When you snack healthy you will have greater chance of sticking to your daily calorie allowance, and you will feel better too by eating more nutritionally-dense food.

Here are some healthy snack ideas you can dive into immediately:

  • 1 apple or pear, 15 almonds
  • 1 cup of carrot, 1 tablespoon ranch dressing as a dip
  • 1 cup low fat cottage cheese, 1/2 cup of sliced strawberries/blueberries/apple/grapes
  • 1 Vi Nutra Cookie
  • 4 celery sticks, 2 tablespoons peanut butter
  • 12 wholemeal pitta chips, 3 tablespoons hummus
  • 1 sliced apple, 1 tablespoon peanut butter
  • 2 sticks mozzarella cheese strings
  • 1 cheese stick, 1 small apple
  • 2 slices turkey meat, 1 slice Swiss cheese
  • 4 oz tuna, 1 tablespoon mayonnaise
  • 1 pack Vi Bites

Recognise you are going to snack – and prepare for it!

Stock up on the ingredients to make your favourite healthy snacks, and take them with you to school, or work so you are prepared for those snack attacks as and when they happen.

Don’t be ashamed about snacking. Snacking between meals on the right things can help you to reach your weight goals faster, and make your calorie controlled diet easier to stick to.

What is your favourite healthy snack? Let us know in the reply section below.

Please share this post if you found it useful.

How is walking good for your health?

It has always been a known fact that engaging ourselves in physical activities like walking on a regular basis can make us healthier individuals. However, despite us knowing that, we still exert less effort in doing them.

As a matter of fact, it is said that adults needs about 30 minutes of moderate physical activity, while children require 60 minutes of exercise a day to prevent obesity.

Apart from it preventing obesity, what are the other benefits of walking?

Exercise improves the performance of your heart

Walking is good for your heart overall. As a matter of fact, through it, you can also improve your blood’s circulation.

By walking everyday, you can also reduce your chance of acquiring coronary heart diseases. You would also not be as likely to suffer from stroke.

People who are not fond of walking, or doing other physical activities, are at twice the risk of death from chronic heart disease.

Walking helps reduce your risk of acquiring type 2 diabetes

Type 2 diabetes is one of the leading causes of death and you can reduce your risk of acquiring the said disease by walking. After all, it is said that active people have lesser chance of developing it as compared to inactive people. In addition to that, it does not only prevent type 2 diabetes for it also helps control it among people who has already acquired it.

Walking helps to prevent cancer

Breast, colon and lung cancer can also be prevented through regular walking. In fact, through waking for about 20 minutes everyday, you can reduce your risk of developing it for about 40-50% as compared to people who do not walk,or do any alternative form of exercise.

It can also help reduce the chance of the cancer reoccurring as well. For cancer patients, walking does not only reduce the risk of re-occurrence or dying from cancer. Walking can also reduce any possible side effects of cancer treatment.

Walking makes your bones and joints healthier

Want to make your bones and joints healthier? It’s easy! Just walk, walk and walk! Through it, you can improve your bones and muscle’s strength and flexibility. This also means that you can reduce your chance of acquiring osteoporosis and other bone diseases.

Walking improves your mental health

Believe it or not, walking can also improve your mental health. In fact, it can improve your mood and reduce your anxiety at the same time. When you walk for about 30 minutes a day, you would also be able to sleep better and as a result, you can think better and improve your focus the following day.

Additionally, in times when you feel depressed, all you need to do is to have some walk and you would surely feel better!

See? Walking offers a lot of benefits for your health. So, start walking today and enjoy a healthier you tomorrow.

Get Fit Nottingham organises guided walks every week in the city centre, and at country parks throughout Nottinghamshire.

Click here for our upcoming walks and lets get fit together!