SHAP E UP PLUS
burst your 10,000-step bubble, what is it about walking that is so beneficial to our health? Tell me you haven’t swapped step count data with a friend just to see if you’ve beaten them for the day?! I must admit I was pretty miffed when newly-released research found that 10,000 steps a day might not be the Top Trump (if you know, you know) of daily exercise we think it is, and that 6,000 will suffice. A whole 4,000 steps fewer of the wonderful benefits of walking. Do we as a population need any more excuses to not exercise? I don’t think so. 10,000 sounds meaty, it feels like an achievement for the day. It’s about one hour and 40mins of walking, and something you don’t have to do all in one go. However, I get that a 6,000-step goal is more achievable and feels a lot more attainable for the wider (non power walking) population. So, that recently released research could be the bearer of good news for us after all. The 2022 meta-analysis of eight studies comprising 20,152 adults over the age of 18 looked at step count per day and the incidence of cardiovascular disease (CVD)-related events over an average follow up of 6.2 years. The meta-analysis reported that in adults over 60 years of age, chalking up a step count of between 6,000-9,000 steps a day was associated with up to 50% lower risk of CVD compared to those who took around 2,000 steps per day. Other research shows that a short walk after eating may also help lower our blood sugar response to the meal. Hurrah for walking! Health benefits aside, you can’t deny that the Algarve is set up when it comes to walking. Well known for its stunning costal cliffs, expansive beaches, natural surroundings, charming villages and towns, and wonderfully picturesque countryside. Walking is one of the best ways to soak up the culture of Portugal and get in touch with nature at its most beautiful. Whether solo or in a group, walking is food for the soul. Tell me a day when you went out for a walk and thought: “Well, I absolutely hated that”. I’ll wait. Even if it’s just for ten minutes to tear yourself away from a busy workday and clear your head, the stress relieving benefits of walking are abundant. If 6,000 steps seem totally out of reach for you then build up to it low and slow. Make walking an adventure, rather than a chore or something that needs to be ticked off the todo list. Can you walk somewhere local today that you might have otherwise used transport to get to? Can you turn a coffee date into a walking date? A work meeting into a work stroll? As the writer John Muir so wisely wrote: “In every walk with nature, one receives far more then he seeks.”
5 Fantastic Walks in the Algarve
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A Meta-analysis reported that in adults over 60 years of age, a step count of between 6,000-9,000 steps a day was associated with up to 50% lower risk of cardiovascular disease compared to those who took around 2,000 steps per day
1
Quinta do Lago and the Ria Formosa
Amble along the wetlands of this natural park that is a favourite with birdwatchers – you might even spot some flamingos! An easy walk with plenty of spots to stop and do some birdwatching.
2
Trail of Headlands, Lagoa
Experience the stunning Portuguese coastline from Praia do Paraíso in Carvoeiro, to Praia do Molhe in Ferragudo on this mediumdifficulty rated walk. Around 12km there and back.
3
Monchique
Serious hikers and forest lovers will enjoy the variety of trails on offer in this stunning mountain location. And there are plenty of organised group walks you can join.
4
The Seven Hanging Valleys Trail
Another corker of a coastline hike and the most well-known – and certainly most photographed – in the Algarve. Rated mediumhigh difficulty and around 12km there and back.
5
Castelejo Trail
An easy 3.5km walk located near to the southerly end of the Costa Vincenta Natural Park gives spectacular views of the rugged coastline north of Vila do Bispo in the west. For more great walks in the Algarve check out walkalgarve.com and don’t forget the paved boardwalk at Praia de Quarteira. It’s a couple of kilometres long, flat, straight and easy, interrupted only by the odd scooterists, small dogs and shopping opportunities, and if you fancy stopping off for coffee and cake, there are plenty of cafés to choose from. Reference https://www.ahajournals.org/doi/10.1161/ CIRCULATIONAHA.122.061288 https://jamanetwork.com/journals/ jamainternalmedicine/article-abstract/2734709
