With Scots being told they can enjoy unlimited exercise outdoors while lockdown restrictions are still in place there are a number of ways people can get back into a fitness regime. From walking to jogging, Deborah Anderson explores the options
IT might not be a thought everyone would relish, but one lockdown concession for Scots is that they can exercise freely outdoors more than once a day providing they remain with people from the same household or alone.
But while most people concede taking regular exercise can bring a range of health benefits, they might need a little inspiration to get moving.
To help, Ramblers Scotland has developed Medal Routes which lists more than 700 walks in Scotland, ranging in length from 15 minutes to an hour, which are available for every local authority area. Whether it be taking in the Ardnadam Heritage Trail in Argyll and Bute to setting off on walk round Ayr’s Belleisle Park there a number of routes you can follow close to your home.
Danny Carden, Ramblers Scotland communications manager, said: “It’s encouraging to see so many people exploring their local areas on foot during lockdown, something we’re celebrating through our #RoamSweetHome campaign.
“We are also offering 700 free, downloadable Medal Routes maps – including routes in every part of Scotland – to give people new ideas for short, fun walks direct from their front doors.
“Medal Routes are simple 15, 30 or 60-minute circular routes and mostly within urban areas, making them perfect for people who are trying to stay healthy and active during this challenging time for the nation.”
Lucy Wallace, president of Ramblers Scotland, wildlife guide and outdoor instructor, has been enjoying walks during lockdown close to her home on the Isle of Arran.
Wallace, who has been writing a series of Lockdown Diaries as part of the #RoamSweetHome campaign which gives advice on how you can stay active at home, said: “I’m really not used to staying put for long, but gradually I’m adjusting to, and even quite liking, an entirely new pace of life. I’m enjoying the #RoamSweetHome hashtag that Ramblers has created, and all the creative ways that people are keeping active. It really is a time to celebrate our home patches, to get to know them and discover their hidden depths.
“Even here in Lamlash on Arran the mountains are miles away, and definitely out of reach for now, but it’s reassuring to know that they are still there, watching over us from afar.
“Perhaps it’s the endless days of sunshine, or maybe I am finally paying attention, but this year nature seems to be enjoying herself even more than usual. The buds are more juicy, the blossoms more plump than any spring that I can remember. It is as if my perception of time has slowed and subtle changes have a clarity that I have not noticed before.”
Meanwhile, policy manager Helen Todd has written a new blog about how she coped when a health crisis forced her into a form of social isolation a decade ago, and how she maintained her physical and mental wellbeing when her access to the hills suddenly came to a halt.
In it, she says: “We can make sure that we stay connected, stay healthy, support others and enjoy the pleasures which are still available to us – whether that’s baking bread or just watching the incremental signs of spring during our daily walk.
“Being as active as possible is incredibly important. Keeping fit means you retain a level of resilience which helps you to respond to life’s challenges and boosts your own immune system – something which is more important now than ever.”
Studies have shown how all walking is beneficial, but for the greatest benefits to heart, lungs and blood pressure, brisk is best. You should be breathing a little faster, feeling a little warmer and can feel your heart beating a little faster, but you still feel comfortable and are able to talk.
Some of the physical health benefits regular brisk walking offers include:
Improved performance of the heart, lungs and circulation
Lower blood pressure
Reduced risk of coronary heart disease and strokes – inactive and unfit people have double the risk of dying from CHD
Walking regularly at any speed helps with the following:
Helping manage weight
Reducing the risk of Type 2 diabetes
Reducing the risk of certain cancers such colon, breast and lung cancer
Improved flexibility and strength of joints, muscles and bones, and reduced risk of osteoporosis
Increased “good” cholesterol
Boost for the immune system
Improved mood, reduced anxiety, help with sleep and improved self-image
Last month, Ramblers Scotland launched its #RoamSweetHome campaign to keep walkers connected to landscapes and each other during lockdown. It also urged people to keep connected during lockdown – both with landscapes and each other – for their physical and mental wellbeing.
The charity is urging everyone who can safely do so to stay active in their homes, balconies and gardens and during daily short walks from their front doors. People are being urged to share their mini-adventures using the #RoamSweetHome hashtag to inspire others and to keep connected with the outdoor community. Details at ramblers.org.uk/roamsweethome.
Ramblers Scotland director Brendan Paddy said: “Sadly, we had to suspend all our group walks, social activities and volunteering programmes – as everyone’s safety must come first. But we hope the #RoamSweetHome campaign will keep walkers’ spirits up with lots of great advice, activities and entertainment, all in line with official guidance on social distancing and safe exercising.
“Our members have already been doing great work to look after each other and stay connected in innovative ways. For example, Linlithgow Ramblers will climb the height of Beinn na Lap on their stairs this weekend, as one of their members’ virtual ‘final Munro’. Loads of other Ramblers groups are running fun online events to help the outdoors community through this challenging time.”
For people who have been out and about the charity is urging walkers to respect the interests of all people who use the outdoors, avoid crowded areas, practice social distancing and wash your hands regularly.
Walkers are urged to be considerate to others and make sure you follow the Scottish Outdoor Access Code. You should:
Leave gates as you find them
keep dogs under close control
Follow reasonable requests on local signs
Take litter home.
Paddy added: “Ramblers Scotland strongly supports the approach taken by the Scottish Government, which is based on the principles of the Scottish Outdoor Access Code.
“In these extraordinary times, exercising access rights responsibly is more important than ever. Walkers should make extra efforts, including responding to reasonable requests from land managers, to help keep everybody safe and avoid disruption to food production.”
For more information go to www.ramblers.org.uk/go-walking, and then click on "Medal Routes"
Read more: Lockdown recipes: Chef Paul Tamburrini brings you his family feasts
For more information go to the Ramblers Scotland website
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