General Information

What is Lifewalks?

Lifewalks is a walking for health scheme organised by Epping Forest District Council Leisure Services, is approved by local doctors and hospitals, and the Epping Forest Primary Care Trust.

It is part of the national campaign Walking - the way to health and is a recognised accredited scheme which is promoted by Natural England and British Heart Foundation. Every week, Lifewalks offers a choice of group walks across the Epping Forest District, which are led by specially trained staff and you do not have to live in the District to join Lifewalks.

Why go walking?

Walking is fun, cheap and a form of exercise everyone can do.

Going for a walk just three times a week can reduce your risk of:

• having a stroke - by up to 60%
• developing heart disease - by up to 50%
• developing diabetes - by up to 50%
• developing arthritis, osteoporosis and Alzheimer's disease - by up to 20%

Walking is also the ideal activity if you are recovering from a heart attack or heart surgery, or are feeling stressed or depressed.

What Kind of walking should I be doing?

You only need to walk:
• a little faster than usual
  

  Health walks are not 'power' walks. You just need to walk as though you are a bit late for an appointment - fast enough to:

• get warm - but not sweaty
• breathe a little faster - but still able to talk normally
• feel as though you've had some exercise - but could still do a bit more
• for just 20 - 30 minutes

Walking a little faster than usual and without stopping gets your heart rate up. That's what does you good so, on Lifewalks, you should only stop for a rest if you need to.

As often as you can

Ideally, you should exercise five times a week for 30 minutes. That doesn't mean every session has to be a Lifewalk. In fact, most people are only able to come on one or two Lifewalks each week. For your other sessions, you would go out for a health walk just with your partner or a friend ( See page 6 for details of the pack of route leaflets we publish ). Or you could go for a swim, play badminton, etc. - there are dozens of activities to choose from. Even if you are only going to walk around the shops, just walk a bit faster and you will still do yourself good.

What Kind of walks does Lifewalks offer?

All the walks are around local countryside sites and mostly on firm paths. The distances range from just under 1 mile to just over 2.5 miles. This may seem quite short but it's how fast you walk that's important, not how far. On days when we do a short route, we usually do a second walk for those who want to do more. The paths are mostly gravel, grass or tarmac so are easy to walk on. There are no stiles or other obstacles to climb over. The routes are all graded for the amount of effort needed. Full details of all the routes and the calendar of walks can be found in the separate Diary of Walks. There is parking at all the meeting places, most of which can be reached by bus.

Who can join Lifewalks?

Absolutely anyone (apart from children under 16 and dogs*).

However you will be especially welcome, and especially well looked after if you:
• have high blood pressure
• are diabetic
• have high cholesterol
• have asthma
• need to lose weight
• have coronary heart disease
• have completed a rehab programme at your hospital following a heart attack or heart surgery
• are OK on the flat but find walking up hills or stairs makes you breathless
• are generally feeling stressed or depressedYou will be very welcome on Lifewalks if you are visually impaired and have a guide dog provided you and your dog can walk a little faster than your usual pace.

Does Lifewalks really work?

This is what people already taking part in Lifewalks had to say just 10 weeks after joining:

I'm feeling much better, have lost weight, and lowered both my blood pressure and resting heart rate - Mrs V.B.

My blood pressure is now the lowest it's been for 2 years - Mrs C.B.

I used to have to stop several times because walking caused severe pains in my legs - now I'm much, much better - Mr D.B.

I've lost 6 Ibs! - Mr D.F.

I'm generally fitter and really enjoy the walks - Mrs P.K.O.

If you would like know what going out on a Lifewalk is really like, have a chat to someone already taking part! Just call Karen Williams, the scheme co-ordinator, on 01992 564222 and she will put you in touch with an existing LifewaIker.

How can I find out if it’s safe for me to go on Lifewalks?

Everyone who joins Lifewalks is a bit worried about whether they will cope with the distances or trying to walk a bit faster than usual. We therefore recommend that you ask your GP if it is OK for you to join Lifewalks before you come along for the first time.

Whether or not you have seen your GP, we will ask you to fill in a short questionnaire about your general health on your first visit. This will help us decide if it is safe for you to come on the walks. If we are in any doubt, we may not let you join until your GP has given his or her formal consent.

I’d like to do health walks but would rather walk on my own or with a friend than go out on a group walk – are there any route leaflets which would help me?

Yes! You can buy the Recommended routes for independent walkers pack. This includes 12 leaflets, each featuring one of the most popular Lifewalks routes. The walks are in Waltham Abbey, Upshire, High Beach, Loughton, Chigwell, Epping, Coopersale and North Weald. The pack also includes a general leaflet which explains how do a health walk.

The leaflets have been highly acclaimed for their design which makes it virtually impossible to get lost! As well as a map and clear written instructions, there are photographs of every path junction overlaid with a direction arrow. So you will never be in any doubt as to where you are or in which direction you should go next.

There are 2 ways to obtain the pack:

1. Over the counter

   Call in at EFDC Leisure Services (adjoining Epping Sports Centre), 25 Hemnall St, Epping between 9am - 5pm Mon to Fri. The pack costs £4:00 if collected in person.

2. By post

   Please send a cheque for £4.55 (payable to Epping Forest District Council) to EFDC Leisure Services, 25 Hemnall St, Epping, Essex CM16 4LX.
   Please include your name and full address, stating that you would like to be sent the pack of Lifewalks route leaflets.

How will I know if I am walking at the right speed?

We have two permanent leaders who go out on every walk. One of them leads from the front, the other walks at the back of the group. We also have a team of equally well-trained volunteer leaders who help out on the walks. They will walk with you on your first 2-3 walks and when you are doing a route for the first time so you won't get lost! The leaders will help you work out what is the right walking speed for you. They will make sure you:

• walk fast enough to do yourself good
  
  but
• don't try to walk too fast

What if I have a problem when I am on a walk?

The front and back leaders both carry all the equipment needed to deal with any medical problems. They, and most of the volunteers, have been trained in first aid and, in particular, in dealing with the type of medical problems which many people joining Lifewalks have.

What Clothes and shoes will I need?

Lifewalks offers short walks on good paths, not day-long hikes, so you don't need any special clothes or shoes. A waterproof jacket is useful as the walks always go ahead even in the rain. Any flat, lace-up shoes are fine - just avoid heels or slip-ons.

The Diary of Walks tells you which routes include grass paths. These can obviously become muddy and wet after rain. For these routes, please wear wellies or something similar if the weather hasn't been too good recently.

How much time does a Lifewalk take up?

Not even a whole morning or an afternoon - that's one of the reasons why Lifewalks is so popular!

From the time you leave home to the time you get back is unlikely to be more than 2 hours so, however busy your lifestyle, it is easy to find time for a Lifewalk!

How much does it cost and how do I pay?

You can join Lifewalks at any time. There are 2 ways to pay:
1. Pay-as-you-walk

   Just turn up! The fee is £1 :50 per walk (please try to bring the exact money). The leaders will collect your fee from you when you arrive.

2. Buy a Lifewalks Privilege Card

   Pay a one-off fee of just £20 and you can come on every walk for the next 6 months free of charge. Even if you can only come along once a week, that still works out at less than 10p per walk. To buy your Privilege Card, just send in the form below with your cheque made payable to "Epping Forest District Council". Please try and do this at least five working days before you want to come on your first walk so that we have time to send you your Privilege Card beforehand.