Supported By the PPF and the Irish Sports Council.
Waterford Sports Partnership, Ireland.
Waterford Sports Partnership - 'Everyone Active'

Walk Your Way To A Healthier Lifestyle!

Walking is one of the easiest ways to be more physically active and plays a significant role in reducing the risk of heart disease. Walking is a great way to burn calories, tone arms and leg, but most importantly it is a form of exercise which requires no equipment, is accessible to everyone and is free. It is perfect for achieving and maintaining a healthier heart and a happier you. All you need is a good pair of shoes, comfortable clothing and desire!

Benefits of regular Walking
- gives you more energy
- makes you feel good
- makes you look better
- helps you sleep better
- increase your stamina
- helps you manage stress
- tones your muscles
- burns up calories
- improves your mobility at any age
- strengthens your heart
- lowers your blood pressure
- reduces your cholesterol
- protects against osteoporosis and
- reduces the risk of developing diabetes

Getting Started
If you can only walk for a couple of minutes and then you need to rest that's OK. Where you start from isn't important - it's where you're going that counts!

Try to walk on most days of the week - start with a 10-minute walk and gradually increase the time spent walking. Don't overdo it on the first attempt. If very unfit start by walking every other day. Build it up bit-by-bit and set realistic goals.

To obtain health benefits a 30-minute walk daily is all that is needed. This can be broken down into 3 sessions of 10 minutes - that’s just as good.

How to fit 30 minutes walking into a busy day!
- Think before you drive less than a mile - walk to the local shop or post box
- Get off the bus a stop earlier
- Park the car further away from the supermarket
- Walk the children to school - walk at a fairly fast pace once you are on your own on the way back
- Take the stairs instead of the lift
- Go on foot. If you normally drive to see a friend who lives nearby, walk instead
- Enjoy a walking lunch - walk to the park and eat your sandwiches
- Walk to the shops the long way
- Throw away the remote control!

Civic Offices, Dungarvan, Co. Waterford.  Tel: 0761 10 2194
Regional Sports Centre, Cork Road, Waterford.  Tel: 0761 10 2682
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Registered in Ireland - CRO Number: 378713
Registered Office - Civic Offices, Dungarvan, County Waterford