Women's Walking - Launch issue

STARTLOSING WEIGHT!4 week fat burning

walking plan

‘I lost eight stone and got a new career by walking’

Beginner’s walking tips Take your fi rst steps

Best foods to fuel your long walks

BUSY GIRL'S WALKING GUIDE

Find the time Boost motivation Get your partner active Revealed!

Never too old

to walk!(We have the proof)

p84

STARTLOSING

REAL LIFE Improve posture & strengthen knees

LAUNCH ISSUE!

EAT FOR ENERGY

For a healthier you

Improve posture & FITNESS MOT

Plus!Top high vis jackets rated

The truth about Nordic Walking

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94

BESTWALKING

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C O N T E N T S26

REGULARS

06 EDITOR’S NOTEPeta Bee on her lifelong love of walking

07 MEET THE EXPERTSThe team behind the magazine

08 HEALTH HEADLINESThe latest news and research

14 HAVE YOUR SAYShare your views here

26 ASK THE GP Our resident doctor can answer your questions

114 ‘WHY I LOVE WALKING’Meet Moonwalk founder Nina Barough

GET MOTIVATED

16 BACK TO BASICSWhy walking is the best way to keep fi t

19 WALKING Q&AYour questions answered

20 MAKE TIME FOR WALKINGBusy lifestyle? You can still fi t in those walks

22 GET IN THE MOODMotivate your mind with our tips

24 COAX YOUR PARTNERGet your loved one off the sofa

87 BOOST YOUR CONFIDENCEOur life coach answers your questions

KIT GUIDE

28 BE SAFE, BE SEENA roundup of the best high vis kit

30 THESE SHOES ARE MADE FOR WALKINGYour guide to choosing the right footwear

32 BANISH BOUNCE TODAYWalking and sports bras

34 DRESS FOR YOUR SHAPESelf-conscious? How to choose the best kit

WALKING FITNESS

40 WARMING UPEssential guidelines to getting going

42 GET THE RIGHT TECHNIQUEWalking isn’t that simple! Here’s why…

STARTLOSING WEIGHT!4 week fat burning

walking plan

‘I lost eight stone and got a new career by walking’

Beginner’s walking tips Take your fi rst steps

Best foods to fuel your long walks

BUSY GIRL'S WALKING GUIDE

Find the time Boost motivation Get your partner active Revealed!

Never too old

to walk!(We have the proof)

p84

STARTLOSING

REAL LIFE Improve posture & strengthen knees

LAUNCH ISSUE!

EAT FOR ENERGY

For a healthier you

Improve posture & FITNESS MOT

Plus!Top high vis jackets rated

The truth about Nordic Walking

ISSU

E N

°1 –

£4.

00IS

SN: 2

051–

5294

BESTWALKING

EVENTS LISTED!

WW01_001_options.indd 1 11/12/2012 11:52

THIS MONTH ON THE COVER Cover photo Eddie Macdonald Cover styling Xavier Robleda Cover model Laura Taylor @ W Athletic Clothing Gore Running Wear Air Lady Zip Shirt, £69.99, www.gorerunningwear.co.uk; Bottoms Nike Element Shield Running Tights, £50, www.nikestore.com; Shoes Karrimor Pace Dual Density Ladies Running Shoes, £79.99, www.karrimor.com

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4444 On the surface Of itHow different surfaces affect your walking

46 Where tO WalkHow to plan your routes

48 avOid cOmmOn injuriesHow to injury-proof your body

50 meditatiOn On the mOveTurn off negative thoughts

54 Walking smartWhy having goals will help

56 take the next stepGo from walking to running

66 gOing backWardsA guide to retro walking

68 is nOrdic Walking best?Our experts reveal the truth

70 hit the treadmillBad weather? No need to skip that workout

WEIGHT LOSS

58 ditch half a stOne in fOur WeeksOne easy to follow fitness plan

62 beat that plateauNot losing weight? Crank it up a gear

64 hit yOur target?So what happens next?

WORKOUTS

74 standing tall One workout to improve your posture

76 prOtect yOur kneesAvoid nasty niggles with these easy moves

80 tOne yOur tummyFour easy moves you can do anywhere

REAL-LIFE

84 ‘my age WOn’t stOp me Walking’81-year-old Mary is determined to stay active

85 ‘i lOst half my bOdyWeight With Walking’Reader Sarah’s incredible story

86 ‘Why Walking suits me best’Life coach Rita Jeffery prefers low impact exercise

88 keep it in the familyHow to get your loved ones off the sofa

90 sign up fOr a Walk!Choose your next event

NUTRITION

96 fuel up, stay slimFoods to give you energy for walking

98 nOt lOsing Weight?Where you may be going wrong

100 the miracle Of fish OilsGood for your health in many ways

104 gOrgeOus mealsLamb and chicken recipes you won’t want to resist

HEALTH

108 WinterprOOf yOur skinTips and tricks to keep you young

110 While yOu Were sleeping…Why sleep is essential for your walking routine

112 mean streetsUrban walker? Is pollution a problem?47

C O N T E N T S100

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24,567 Jan-Dec 2011

★★ AWARD WINNING MAGAZINE ★★

Circulation Excellence By A Smaller Magazine (ACE Press Awards)

Consumer Magazine of the Year (PPA Independent Publisher Awards)

Consumer Magazine of the Year (PPA Customer Direct Awards)

Beat stress and slim down There are 100 reasons why you may have picked up this magazine. It could be because you want to lose weight or achieve supremely toned legs. Maybe it’s to discover how walking can increase fi tness and decrease stress, or how it can strengthen your bones at the same time as strengthening your mind. If you don’t want to pay gym fees, walking is the purest form of exercise – and it’s free! Ultimately, what matters is not so much the trigger for taking up this most natural activity, but the common gains experienced by all who do it regularly: a more serene state of mind and a stronger body from which fat just melts away.

There is little doubt that walking is among the most e� ective ways to better health. Research shows a daily walk can cut your risk of heart disease by half, is as e� ective as medication for treating anxiety and depression, and can lower the risk of osteoporosis and dementia. It has far wider-reaching benefi ts than many other activities put together. It is kind to joints and to the spirit – and it’s never too late to take it up. This is one activity that recognises no barriers of age or underlying fi tness.

Walking means di� erent things to di� erent people, but it can also mean di� erent things on di� erent days. A daily walk has been a constant in my life since my parents fi rst introduced it as a way to wear us kids out. Since then I have walked alone or with a dog, with friends or with my thoughts most mornings. There are times when I need a ‘stress-busting walk’ and times when I yearn for a ‘therapeutic walk’. I sometimes walk to the point of pu� ng, so that it constitutes a tough workout and sometimes purely for psychological sharpening. What’s so great about walking is it adapts to your individual needs. It’s almost a given that once you have started you won’t want to stop. Read other women’s inspiring stories of why they walk and meet our real walkers on page 79.

The pages that follow are packed with information about how to make walking work for you. Armed with the information from our experts, you can discover just what walking can help you achieve. Until next time, you can visit us online at www.womenswalking.co.uk. Our next issue hits the shops on 8th February.

See you next time!

‘It sounds anti-social, but I prefer my own company. When I go out for a walk, I quite like the idea of being alone with my thoughts and it also helps me clear my head and come up with solutions to work or personal issues.’ Christina Macdonald

‘I have always preferred to exercise on my own but I tend to go out for power walks with my clients, as I’m a personal trainer and it’s a great way to get more women active without resorting to the gym, which is scary for some.’Anne-Marie Lategan

‘Whether I’m walking or running, I love the idea of doing it with others. There’s nothing better than swapping stories or hearing about other people’s lives – it’s interesting and it also makes the time go much faster!’ Lisa Jackson

WALKING WITH FRIENDS OR ALONE…Which is best? We asked three contributors

Like us on facebookhttps://facebook.com/womenswalking

Editor’s note

Peta BeeEditor

Editor Peta [email protected]

Tel: 020 8996 5135

Art Directors Pio Blanco, Xavier [email protected]

Editorial Director Christina [email protected]

Online Editor Carys [email protected]

Tel: 020 8996 5056

Fitness Editor Anne-Marie [email protected]

Commercial Director Allan [email protected]

Tel: 020 8996 5058

Sales Executive Rhiannon Matthews

[email protected]

Tel: 020 8996 5090

Classifi ed Sales Executive Fionnuala Collins

[email protected]

Tel: 020 8996 5104

Circulation Manager Helen [email protected]

Director Kevin [email protected]

Director Nick [email protected]

ContributorsJulia Armstrong, Anita Bean, Kate Blinman,

Georgina Burnett, Lynn Clay, Jill Eckersley, Jane Garton, Lisa Jackson, Rita Jeffery, Nicola Joyce,

Juliet McGrattan

Published byWild Bunch Media Ltd1st Floor, Gable House,

18-24 Turnham Green Terrace, London W4 1QP

Printed byWilliam Gibbons

Tel: 01902 730011

Distribution byMarketforce UK Ltd, Blue Fin Building,

110 Southwark Street, London SE1 0SUTel 020 3148 3300

To advertise call 020 8996 5058To subscribe call 0844 576 7870

Website: www.womenswalking.co.ukNo part of this magazine may be copied,

reproduced or stored in a retrieval system without prior written consent of the publisher.

© Wild Bunch Media Ltd 2012.Women’s Walking is a UK publication, published

by Wild Bunch Media Ltd and is part of the Women’s Active Network.

The UK standard annual subscription rate is £14.97 for one year

The Europe standard annual subscription rate is £25.00 for one year

The Rest of World standard annual subscription rate is £40.00 for one year

Beat stress and slim down

STAY IN TOUCH! VISIT OUR WEBSITE AT WWW.WOMENSWALKING.CO.UK

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Less bounceGetting older isn’t all bad news. Researchers at the

University of Portsmouth have found that more mature women are less likely to experience vertical breast

bounce when exercising than younger women.‘I was surprised by these results, which clearly show the more mature breast moves in a completely different

way to a younger breast,’ says Debbie Risius, of the Research Group in Breast Health at the university. ‘The findings may indicate a need for a sports bra to

be designed specifically for mature women.’

TAKE A BITEEating an apple

a day could keep your heart healthy. A study of healthy, middle-aged adults

at Ohio State University found

that munching one apple a day for

four weeks lowered blood levels of a substance linked

to hardening of the arteries by 40

per cent.

B e a t i tWalking to a beat could be useful for patients needing rehabilitation from illnesses such as Parkinson’s Disease, according to a University of Pittsburgh study. Participants were asked to walk to a metronomic beat, produced by way of visuals, sound or touch. ‘We found the auditory cue had the greatest infl uence on human gait, while the visual cues had no signifi cant effect whatsoever,’ says Ervin Sejdic, an assistant professor of engineering who led the study.

RESEARCHERS AT THE UNIVERSITY OF MASSACHUSETTS MEDICAL SCHOOL FOUND THAT PEOPLE WHO WALKED EVERY DAY HAD 25 PER CENT FEWER COLDS THAN THOSE WHO WERE SEDENTARY.

[UP THE TEMPO]A regular fast walk or run could cut your risk of heart disease by as much as 50 per cent, whereas an hour’s plod makes little difference, Danish scientists report.

Results of a study of more than 10,000 adults indicated it’s the intensity, rather than the duration, of exercise

that counts in combating risk factors including midriff bulge, high blood pressure, insulin resistance, higher than normal levels of blood glucose and abnormal

blood fat levels.

Health headlinesNEW RESEARCH AND FITNESS FACTS FROM PETA BEE

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feel inspired!

‘Training To Take parT in a sponsored walk for a cause ThaT’s close To your hearT will give you an exTra incenTive To geT fiT’

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Feel inspired!

Get in the mood for walkinG!

01 Play tricks on yourselfWhenever I don’t feel in the mood to head outside for a walk, I tell myself I only need to walk for half the time I’d initially planned. The trick, however, is to make sure that my shortened walk takes me a long way from home. Then, when I’m faced with trying to find a bus or taxi to take me home or walking back, I inevitably settle for the latter option!

02 Don’t let your kit holD you backFew things are more motivating than buying flattering new fitness kit. And sometimes getting the right gear can make all the difference to whether you remain a committed couch potato or become a walking enthusiast. So go on, treat yourself to some stylish outdoor gear – looking the part, rather than always resorting to those baggy old jogging bottoms, will do wonders for your confidence and commitment level.

03 enjoy your bragging rights Know you ought to go for a walk, but don’t really feel like it? Just imagine how good you’ll feel afterwards. You can also brag to your friends about the fact you got out there despite the horrendous weather. In fact, the worse the weather, the better the bragging rights! It will help get you out of that door every time.

04 talk to yourself It may feel a bit mad at first, but chanting mantras to yourself during a long or difficult walk is a great distraction from your aching limbs. Try, ‘I look good, I feel good’, or if you want to walk with a smile on

your face, ‘I am fit, I am strong, I will look good in my thong!’

05 Walk for a causeThere’s nothing like signing up to a sponsored walk to get you motivated! Training to take part in a walk for a cause that’s close to your heart will give you an extra incentive to get fit, as you won’t want to let your charity – or sponsors – down. There are lots of events to pick from – turn to page 90 for some ideas to get you started!

06 set uP a Walking shrine Display your favourite walking memorabilia somewhere in your home – that photo of you beaming as you cross the finish line in your first sponsored walk, any medals you may have picked up, plus photos from your favourite countryside routes.

07 seek out fitness iDols Whether you look to 90-year-old locals who still manage a brisk stroll around the streets and parks near where you live, or even film stars who power walk to keep their fabulous figures while being papped by the press, the world is full of people whose incredible stories will inspire you to walk and keep fit.

08 get steamy! Every morning or evening, write down your walking goal in the steam in your shower door. Whether you are looking to lose half a stone, tone up, complete a sponsored walk or improve your mental health, this small and simple trick will serve as a daily reminder of why you’ve started walking and will make you long to get out into the fresh air.

Whether you’re feeling nervous, intimidated or downright unfit, here are eight tried and tested ways to make sure you’ll be raring to go in no time! Words: Lisa Jackson

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✚ STRENGTHEN YOUR KNEESStrong muscles around your knees are important, both to prevent knee injuries and to get you back on the road after an injury. Protecting your knees will ensure that you keep walking for a long time to come.

✚ SETS, REPS AND FREQUENCYAim to do two sets of 15 repetitions twice a week if you’re not injured, or three sets of ten to 15 repetitions every day if you are injured.

✚ WHERE TO BUYPhysical Tube For Pros – Advanced, £11.50; Pro Maxafe Stability Ball 65cm, £25.99 (www.physicalcompany.co.uk)

PROTECT YOUR KNEESTake the time to strengthen your legs, to keep your knees happy and injury free

Walker’s workout

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words anne-marie lategan photos eddie macdonald model shae scot t @ w w w.wathletic.com

why do it? Working on your thighs is a great way to strengthen your muscles if you are currently injured or have problems with your knees.

technique:■ Sit on the floor with your right leg straight and left leg bent, with your left foot on the floor.■ Raise your right leg and, keeping your foot in a comfortable position and with a straight leg, write the alphabet in capital letters from A to Z.■ Complete one set before changing over to the other side.

Be safe:Sit with your back against a wall, or support yourself with your arms.

why do it?Strong muscles around your hips will help with shock absorbing and alignment of the bones in your hips. technique:■ Place a stability ball against a wall.■ Stand with your lower back against the ball.■ Align your left foot with your belly button for balance and bend your left (standing) leg slightly.■ Lift your right foot off the floor, keeping your knee bent.■ Swing your right leg forwards and backwards with control.■ Complete one set on the right before changing over to the left.

Be safe:Push your lower back into the ball, to aid your balance.

Straight-leg alphabet writing AreAs trAined > Front thighs (quAdriceps)

Stability ball Single-leg running AreAs trAined > hip Flexors (psoAs muscles) And core (trAnsversus Abdominis)

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PEOPLE WHO EAT FISH TWO TO THREE TIMES A WEEK HAVE A LOWER RISK OF

CARDIOVASCULAR DISEASE THAN THOSE WHO EAT VERY LITTLE FISH OR NONE AT ALL. HOWEVER, IT’S BEST TO AVOID FISH KNOWN TO CONTAIN HIGH LEVELS OF POLLUTANTS, SUCH AS SWORDFISH.

17The number of yearsthe average woman

spends on a diet. Butwith many fad dietsbeing unsustainable

and short-lived, now’sthe time to ditch thediet mentality andembrace healthy

eating for life!SOURCE: DIET CHEF

SEVEN: THE MAGIC NUMBERWant to achieve greater levels of happiness and good mental health? Then it could be time to up the number of portions of fruit and veg you aim to consume each day from fi ve to seven.

After studying the eating habits of 80,000 people in Britain, researchers from the University of Warwick found mental well-being rose alongside the number of portions of fruit and veg people ate, with well-being peaking at seven.

This is two more than the Government recommended ‘Five A Day’, a target set to help improve cardiovascular health and reduce cancer risk. However, it seems most of us have a long way to go before having a smile put on our faces from extra veg… just a tenth of the population is managing to eat seven portions a day at present.

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NUTRITION11 PAGES OF NUTRITION ADVICE AND HEALTHY

RECIPES TO TEMPT YOUR TASTE BUDS➝

TOP NUTRITION TIP

Want help sticking to your healthy eating intentions

throughout the day? Then try eating a boiled or poached egg

for breakfast. Packed full of protein, eggs keep you feeling fuller for longer, helping you

resist the urge to snack on unhealthy sweet treats

mid-morning.

FIVE WAYS TO…CUT CALORIES WITHOUT TRYING TOO HARD!01 DON’T DITCH DAIRYLove cheese? Then switch to reduced-fat varieties, which typically contain around 30 per cent less fat than full-fat cheese.

04 GET SAUCYCheck your sauces carefully. Opt for mustard, relishes and salsa, instead of high-fat spreads and sauces, such as mayonnaise and sour cream.

03 DRINK UPDrink water instead of other soft drinks – even diet varieties can cause weight gain and they contain no nutritional value. If you don’t like the taste of plain water, try sparkling instead and add a slice of lemon or lime.

02 READY, STEADY, COOK!Make time to prepare your own food from scratch, rather than relying on ready meals, which often contain lots of hidden saturated fat and salt. It doesn’t need to be fancy – a simple spaghetti bolognese made with lean beef mince and wholegrain pasta takes less than half an hour to whip up.

05 SNACK SMARTSnacking is great, but choose healthy options instead of sweet biscuits or sugary treats. Go for blueberries or a banana with a few nuts, or some oatcakes with hummus. You’ll fi nd them more fi lling.

Love cheese? Then switch to reduced-fat varieties, which typically contain around 30 per cent less fat than full-fat cheese.

on ready meals, which often contain lots of hidden saturated fat and salt. It doesn’t need to be fancy – a simple spaghetti bolognese made with lean beef mince and mince and wholegrain wholegrain pasta pasta takes takes less less than than half an half an hour to hour to whip whip up.

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COMING NEXT ISSUE...

VISIT US ONLINE AT

WWW.WOMENSWALKING.CO.UKWWW.WOMENSWALKING.CO.UKTO SUBSCRIBE, CALL 0844 245 6918

Speed up, slim down!How to get faster and fi tter

Conquer those hillsThe only workout you’ll need

Chill out with chi walkingFind out what all the fuss is about!

Why join a walking group?We reveal the many benefi ts

Do you need more iron?What the experts say

PLUS!• Ten walking marathons• The best walking breaks• Guide to trail walking

ON SALE IN ALL GOOD

RETAILERS ON 8TH FEBRUARY

2013

WW001_115.indd 27 10/12/2012 13:29

Women's Walking - Launch issue

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