Campus Walks

We could all do with being a little bit healthier and walking is an excellent way of increasing fitness. Why not take advantage of our beautiful campus to enjoy the fresh air, de-stress and become fitter.

To start you on your way we have paced 4 walks around the campus and you can readily see how many steps each walk is or you can invest in a pedometer around £4-£10 and see just how far you can walk in a day. The numbers of steps on the "Campus Walks" plan are all approximate and will vary according to stride length but they do give you a good idea until you get your pedometer. For a rough guideline 2000 steps = 1 mile.

The walks we have paced out mean that even without a pedometer you can see how easy it is
to accumulate (steps'. Just walking from Keynes to Darwin is 1050 steps so come let's
walk!!! That's around half a mile!!!! Aim to do it in 7 1/2 minutes and you will be walking
at a pace of 4 miles per hour.

We should all aim to walk 10,000 steps per day.

Some of you walk a lot as part of your role. Some of us are desk bound and that will make it
all the harder, but there are some simple things you can do to help.

Try these tips for getting more steps into your life:

• Get off the bus early and walk the rest of the way home or to work.
• Walk to the station instead of taking the car or bus.
• Invest in a 'shollev' or shopping trolley and shop locally if you can.
• Walk the children to school, whatever the weather.
• Get fit with Fido - walk the dog.
• Walk to work.

I find walking boring. How can I make it more fun?

• Find a walking partner so you have someone to chat to as you walk. Lunch time
   walks get you away from the desk. Get an office colleague to walk with. Have rule of
   discussing anything but work!!!!
• Get an MP3 player and listen to your favourite tracks or podcasts as you go but take
   care in traffic.
• Remember how much good you're doing for your health by walking, and enjoy the
   scenery, shops and people you see.

Some of the health benefits of regular exercise

Given the overwhelming evidence, it seems obvious that we should all be physically active.
It's essential if you want to live a healthy and fulfilling life into old age.

"If exercise were a pill, it would be one of the most cost-effective drugs ever invented"
 (Dr Nick Cavill 2011)
It's medically proven that people who do regular physical activity have:

• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• a 30% lower risk of early death
• up to an 83% lower risk of osteoarthritis
• up to a 68% lower risk of hip fracture
• a 30% lower risk of falls (among older adults)
• up to a 30% lower risk of depression
• up to a 30% lower risk of dementia

Exercise is a brilliant de- stressor

Is it true that exercise reduces stress? If so, how does it work?

Here it is in a nutshell: When we exercise, endorphins are released by the body. These
endorphins can result in some very positive effects on our bodies and on our biochemistry.

When we get stressed out, our bodies automatically release stress hormones such as
cortisol, adrenaline, etc. When these hormones aren't balanced inside our bodies, they can
have a negative effect on our health. Exercise is a great way to reverse these effects Exercise
reduces stress these are proven facts - The more you exercise the less stressed you will feel.

So you don't have to don a leotard and go to the gym just start walking.