Best foot forward - a beginners´ guide to hiking

What´s needed is a simple but effective exercise that fits easily into your daily life and a brisk walk fits the bill perfectly, says personal trainer Joanna Hall. ´When it comes to improving overall health, walking every day is far more use than going to the gym a couple of times a week,´ she says. ´It is the cornerstone of the more-active lifestyle which will result in a higher level of fitness and reduced risk of disease or injury and is suitable for people of all ages and fitness levels.´ Indeed, figures from the Department of Health suggest that walking reduces the risk of cardiovascular illness by 50%; bones become more resilient to osteoporosis and injuries such as hip fractures; and a better range of movement and joint function is maintained. It can help you get a better night´s sleep and, of course, control body weight. Walking just one mile a day will burn off the equivalent of two biscuits! The benefits extend to your mind, too. Moderate aerobic exercise such as walking relieves anxiety and depression, even replacing drugs in some cases. With the latest American studies showing that over 25% of the population are chronically stressed,anything which gives us a natural boost is worth a try.

Even if you plan to walk only locally, a map is a good start. It will show you public rights of way, longer routes and public ´green´ areas. The OS 1:50,000, the Landranger 1:25,000 Outdoor Leisure series and the Harvey´s 1:40,000 are highly recommended and widely available from bookshops. While you´re there, have a look at the guide book section which should include details on everything from easy walks suitable for families to several days on heritage trails.

But don´t think that only those with Scout badges qualify! Any nearby park, woodland, nature reserve, waterway or forestry usually offers safe and convenient walking and many now have signed routes and trails. Local councils are usually responsible for parks and footpaths in the area and can give more information, or head for the visitor centre in designated areas of natural beauty.

Times have changed! While a tweed suit and stout brogues were once considered adequate for climbing Everest, the huge range of light- weight, high-performance gear now available guarantees comfort in all weathers.

• Boots: For shorter walks and day hiking, you may not need a serious hiking boot, unless you´re going to be carrying a heavy backpack or tramping over ankle-bending terrain. A lightweight trail shoe should do the job and you should find a wide selection at outdoor clothing retailers. Women DO need to go for a women´s boot rather than just a smaller version of the man´s model, however, since these are specially designed for the female foot and different biomechanical needs.
• Clothing: Comfort means layering your clothes from the inside out. Avoid cotton and wear lightweight synthetic fabrics designed to trap the air warmed by your body heat while letting moisture evaporate to prevent you getting damp and chilly. Go for three layers - a thin undergarment next to your skin, then a fleece layer for warmth and a weather-proof outer made from a breathable fabric (such as Gore-Tex) to protect you from the elements.
• Back packs: the smaller version known as a day sack is a good idea if you are planning to be out for more than a couple of hours. It´s by far the most comfortable way to carry the minimal hiking essentials of a map in a waterproof cover, compass, water, food, extra clothing and a small first aid kit. Alternatively a waist pouch is easy to carry and leaves hands free.

Many thousands of visitors enjoy walking around Britain every year and you can enjoy the hills in safety as long as you follow a few simple rules,´ says Matthew Ellis, from Outward Bound in Ullswater. ´First check the weather forecast and make sure you are suitably dressed for the conditions. Choose routes that are appropriate to your experience, fitness and ability. Let someone know your planned route and expected time of return and consider possible shorter options if the weather deteriorates. Be sure to take a map and compass, and know how to use them! A basic first aid kit, including a blister kit, is essential along with some spare food and drink in case you get caught out. Sunscreen is also important in summer. Mobile phone reception is still very patchy in areas such as the Lake District, so carry a whistle and torch to attract attention if you get into difficulty.

Studies show that around 82% of hikers have had one or more health problems whilst out walking at some point, mostly avoidable; the top three are:

1. Musculoskeletal problems, including leg and joint pain. Avoid these with well-fitting boots suited to the terrain (and your sex - see above), walking poles to relieve knee strain, a well-packed rucksack and a route appropriate to your fitness level.
2. Blisters. Double-check boot fit and wear in new ones well before heading off on a longer walk - experts suggest amassing a total of around 50 miles in shorter walks before hitting the trail in new boots. Proper walking socks are designed to pad tender areas and ´wick´ moisture away from the skin. Stop walking at the slightest hint of a ´hot spot´ and deal with it before a blister develops fully.
3. Hikers report a high incidence of diarrhoea. Carry plenty of your own water or at least a means of it water from a natural source (pills or liquid, available from outdoor retailers).

• The Ramblers´ Association: tel 020 7339 8500 or www.ramblers.org.uk
• Local councils often have leaflets on the walking available in their area, or sections on their websites.
• National parks, regional parks, community forests and organisations such as the National Trust and Forestry Commission have information about walking in the areas they manage. Contact the relevant tourist information centre for guides to walking, local accommodation and other services.

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