WALKING WONDERLAND

by Carrie Hunter

You may have worked hard to get into decent enough shape to wear a swimming costume on holiday – but just because summer’s over doesn’t mean you should let it all slip. Unless you’re heading to the local pool, you don’t need to worry about anyone seeing you in your bikini, but with the days getting shorter, what’s the best way to stay in shape?
Well, we may not have the sunshine, but we do have the landscape here in Scotland – with an endless variety of walks which can help keep us fit and healthy.

Walking is one of the best and easiest forms of exercise for the whole family to take part in. Making walking a regular part of children’s everyday lives is a good way to begin a healthy, active lifestyle and it is a habit they may keep for the rest of their lives.
And no matter where you are in Scotland, there are literally thousands of walks to choose from and many of them are specifically graded for families.   

 “It’s important for parents to get involved and lead by example. Turn the TV off!” says Ben Cook, outdoor personal trainer of Glasgow Get Fit.   Ben offers personal fitness sessions in Kelvingrove Park and the Botanical Gardens and he encourages the entire family to join in. 

 “When you’re having fun you forget that you’re actually exercising and increasing your fitness as well as burning off any excess calories,” he says.

You don't need to be incredibly fit to enjoy the outdoors. Walking is a fun and sociable exercise that almost everyone can enjoy.  It’s good for your heart, lungs, muscle and bone growth. It increases energy levels and induces feelings of wellbeing. You don’t get any more environmentally friendly, and of course, it’s free.

Whether it’s a city or coastal walk, ramble in the countryside or trek through a hilly glen – there’s something on offer for everyone. Walks can range from easy strolls suitable for the wee ones in buggies to hill walks and more adventurous hikes for older children and young people. 

Simone Moir, private yoga therapist from MyOneonOne believes that children are a great excuse for grown-ups to get fit and into the outdoors.

“Children need constant entertainment. Taking them on any form of outdoor adventure is a sure way to satisfy their curiosity and tire them out,” she says.

“Turn activities and movements into a game. See who can take the longest step or jump the highest. Incorporating little exercises into simple everyday life and making it fun will impact upon your family’s fitness levels.

“When you’re walking up or down stairs, lift your knees higher when no-one’s watching. This is great for using muscles you don’t normally use as well as toning and posture. The kids can try this too.

“Tummy wiggles are also fun. Suck your tummy in as tightly as possible then let it go again. Who can suck it in for the longest? You can try this exercise anywhere at anytime. This will help to strengthen and tone tummy muscles.

“Don’t be afraid to make a fool of yourself. Laughter is the best medicine. It’s good for all your organs and makes you feel great,” says Simone.

Get Started:

A family walk shouldn't be too long. It should seem like more of an adventure; a fun and relaxing activity.  
Be patient and go at the children’s pace.  
Show them your location and route on a map.  Let them read it along the way. Teach them to read a compass and let them help you navigate.  
Head towards a destination that appeals to them and make sure you have chosen a route with plenty to see, climb on, examine or collect.  
Pack plenty of snacks and water or bring a picnic.
Give them a wee rucksack to carry their own snacks and water
Dress in layers and make sure they are protected from the sun, rain and insects.  Carry an extra change of clothes.

And it’s not just Cinderella that needs a shoe that fits. Wearing the correct footwear for walking is essential.

Katie Anderson, director of shoe specialists Achilles Heel says: “Make sure you wear a shoe that fits. Your feet need to be comfortable so that it doesn’t put you off and your shoes need to be in the correct position to prevent injury.

“The ‘MBT’ (Masai Barefoot Technology) walking shoe is popular. It helps burn calories while you walk by activating muscles, which you would not normally use. This amazing shoe also helps correct posture and is good for bad backs.

“New shoes can be a little uncomfortable, so break them in before you go, to prevent any blisters or unnecessary rubbing.

“The High Tec Altitude 2 Walking boot for kids is excellent,” says Chris Pine, manager of Tiso Edinburgh Outdoor Experience.

“It might seem obvious but wear clothing that will keep you warm and dry. It’s important to dress appropriately so you won’t be put off if you get caught in the rain.

“Try wearing thin layers as this helps regulates heat and gives you more versatility. Avoid wearing cotton T-shirts as they hold sweat,” he continues.

“Waterproofs such as Togz for the kids are essential, as well as a good rucksack and map, although most walks are well signposted.”

Scotland really is a walking wonderland but with so much to choose from, where’s the best place to start?

Scotland’s cities have walks suitable for all ages and interests. 

The Forestry Commission is encouraging families to make the most of the outdoors with their Active Woods programme.  A major revamp of city woodlands and the creation of paths in and around Glasgow and Edinburgh are attracting even the most reluctant walkers. Go to http://www.forestry.gov.uk/recreation to find a woodlands walk near you.

Glasgow’s West End is popular for walking, as it’s lively, atmospheric and full of history and culture. The Kelvin Walkway is a must and the kids will love it too. 
This urban walkway follows the River Kelvin from the Clydeside. En route, it goes through Kelvingrove Park, skirts the Botanic Gardens and passes under the Forth and Clyde Canal. It offers an interesting mix of parkland and is also an important ‘wildlife corridor’ with many different kinds of birds and plants.

Edinburgh offers a unique blend for walkers and there are plenty of interesting options to choose from.

Holyrood Park and Arthur’s Seat is popular and once you've walked it, you’ll see why – you’re spoilt for things to see and do along the way. The walk is a tour of the Royal park, taking in Salisbury Crags, St Anthony’s Chapel, Arthur’s Seat (251m and a fantastic view point) and Dunsapie Loch. It’s hard to believe that a walk offering such variety is situated slap bang in the middle of the city. Allow 2-3 hours.

Loch Lomond and The Trossachs is home to some excellent walking routes for families, says Fred Chatterton, owner of Scot Trek.

Inchcailloch is well worth a visit and is only five minutes by boat from Balmaha. This little island offers a network of paths with views to the north and south of the loch, historic remains, a sandy beach with shallow waters, and BBQ site. It’s basically a treasure island for the kids and will keep them entertained for hours.

Ben Ann in Stirlingshire is known as one of Scotland’s wee gems and more suited to those who fancy something a little more strenuous. It has a clear path and you follow the burn straight to the top. It offers excellent views over Loch Katrine and is well worth the climb. 

If you fancy breathing the fresh coastal air, then right across the country on the east coast the Moray Firth is a huge sea inlet where you can often spot dolphins. You can spend a few hours or even a whole day walking along the curving stretch of sand and shingle of Burghead Bay between Burghead and Findhorn.

No matter where you live in Scotland, the walking possibilities are endless. And you know what they say … the greatest journey starts with a single step.

For more information on family walking routes visit www.visitscotland.com/walking

Other links of interest:
www.visitscotland.com/walking
www.ramblers.org.uk
www.forestry.gov.uk/
www.glasgow.gov.uk  (search health walks)
www.edinburgh.gov.uk
www.glasgowfit.co.uk
www.walkingworld.com

5 great family walks
http://walking.visitscotland.com/walks

Ormond Castle Walk
8km 2.5 hours  
This is a lovely walk in the Black Isle, near Inverness. It’s a circular walk, along seashore, through woodland and farmland

Shin Falls Forest Walk
2kms 1.5 hours
Set in the Achany Glen, amongst beautiful Highland scenery, the Falls of Shin offers something for all the family. The visitor centre here is open all year round.

The waterfalls are a wonderful sight and here the famous salmon leap can be seen, where you can watch salmon hurl themselves up the falls.

Croy – Culzean Country Park – Maidens
5.5kms 2 hours
This walk is good for kids and other features include woodland and a country house.  It is worth stopping in the lay-by at Croy Brae. The road here is an optical illusion. Going south the road looks as though it is downhill, when in fact it is uphill.

Drumnadrochit – Craigmonie – Divach Falls
8.05 kms 2.5 hours
Drumnadrochit is the main monster-spotting centre, so carry your binoculars and camera. The walk climbs to the viewpoint on Craigmonie then goes on to the Divach Falls, returning by a slightly different route.

Aviemore – Boat of Garten
9km 2.5 hours (shorter if you return by steam train)
A picturesque walk along the River Spey and a treat for the kiddies to ride back on the Strathspey Steam Railway.