EV W BE EN AL ST TS KIN LIS G TE D!
LAUNCH ISSUE!
Take your first steps
REAL LIFE ‘I lost eight stone and got a new career by walking’
Plus!
Top high vis jackets rated WW01_001_options.indd 1
Revealed!
The truth about Nordic Walking
FITNESS MOT Improve posture & strengthen knees
EAT FOR ENERGY
Best foods to fuel your long walks
Beginner’s walking tips
p84
Find the time Boost motivation Get your partner active
(We have the proof)
BUSY GIRL'S WALKING GUIDE
Never too old to walk!
4
week fat burning walking plan
For a healthier you
ISSUE N°1 – £4.00 ISSN: 2051–5294
START LOSING WEIGHT!
11/12/2012 12:21
CONTENTS 26
REGULARS
06 EDITOR’S NOTE
ASK THE GP Our resident doctor can answer your questions
07
‘WHY I LOVE WALKING’ Meet Moonwalk founder Nina Barough
Peta Bee on her lifelong love of walking
114
MEET THE EXPERTS The team behind the magazine
08 HEALTH HEADLINES
26
The latest news and research
14 HAVE YOUR SAY
Share your views here
85
28
Take your first steps
REAL LIFE ‘I lost eight stone and got a new career by walking’
Plus!
Top high vis jackets rated
Never too old to walk! (We have the proof)
Our life coach answers your questions
28
BE SAFE, BE SEEN A roundup of the best high vis kit
Revealed!
68
The truth about Nordic Walking
FITNESS MOT
74
Improve posture & strengthen knees
30
THESE SHOES ARE MADE FOR WALKING Your guide to choosing the right footwear
32
BANISH BOUNCE TODAY Walking and sports bras
EAT FOR ENERGY
96
Best foods to fuel your long walks
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
87 BOOST YOUR CONFIDENCE KIT GUIDE
p84
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THIS MONTH ON THE COVER
84
42
Get your loved one off the sofa
Beginner’s walking tips
24 COAX YOUR PARTNER
For a healthier you
Find the time Boost motivation Get your partner active
Your questions answered
22
20
BUSY GIRL'S WALKING GUIDE
19 WALKING Q&A
GET IN THE MOOD Motivate your mind with our tips
ISSUE N°1 – £4.00 ISSN: 2051–5294
fat burning walking plan 4week
Why walking is the best way to keep fit
MAKE TIME FOR WALKING Busy lifestyle? You can still fit in those walks
LAUNCH ISSUE!
58
16 BACK TO BASICS
20
EV W BE EN AL ST TS KIN LIS G TE D!
START LOSING WEIGHT!
GET MOTIVATED
11/12/2012 11:52
34
DRESS FOR YOUR SHAPE Self-conscious? How to choose the best kit
WALKING FITNESS
40 WARMING UP
Essential guidelines to getting going
42
GET THE RIGHT TECHNIQUE Walking isn’t that simple! Here’s why…
www.womenswalking.co.uk
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11/12/2012 11:56
CONTENTS 100
NUTRITION
96 Fuel up, stay slim
Foods to give you energy for walking
98 Not losing weight?
Where you may be going wrong
44 44 On the surface of it
How different surfaces affect your walking
46 Where to walk
How to plan your routes
100 The miracle of fish oils Good for your health in many ways
104 Gorgeous meals So what happens next?
Winterproof your skin Tips and tricks to keep you young
76 Protect your knees
While you were sleeping… Why sleep is essential for your walking routine
50 MEDITATION ON THE MOVE
Avoid nasty niggles with these easy moves
54 Walking smart
80 Tone your tummy
Four easy moves you can do anywhere
Why having goals will help
56 Take the next step
Go from walking to running
66 Going backwards A guide to retro walking
68 Is Nordic Walking best? Our experts reveal the truth
70
Hit the treadmiLl Bad weather? No need to skip that workout
WEIGHT LOSS
58
REAL-LIFE
84 ‘My age won’t stop me
walking’ 81-year-old Mary is determined to stay active
85
110
47
112 Mean streets
Urban walker? Is pollution a problem?
84
‘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
Ditch half a stone in FOUR weeks One easy to follow fitness plan
88 Keep it in the family
62 Beat that plateau
90 Sign up for a walk!
Not losing weight? Crank it up a gear
108
74 Standing tall
One workout to improve your posture
Turn off negative thoughts
HEALTH
WORKOUTS
48 Avoid common injuries How to injury-proof your body
Lamb and chicken recipes you won’t want to resist
64 Hit your target?
How to get your loved ones off the sofa
Choose your next event
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Editor’s note
STAY IN TOUCH! VISIT OUR WEBSITE
AT WWW.WOMENSWALKING.CO.UK Editor Peta Bee
Beat stress and slim down
peta.bee@womenswalking.co.uk Tel: 020 8996 5135
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 fitness 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.
Art Directors Pio Blanco, Xavier Robleda artdirector@wildbunchmedia.co.uk
Editorial Director Christina Macdonald chris.macdonald@wildbunchmedia.co.uk
Online Editor Carys Matthews carys.matthews@wildbunchmedia.co.uk Tel: 020 8996 5056
There is little doubt that walking is among the most effective ways to better health. Research shows a daily walk can cut your risk of heart disease by half, is as effective as medication for treating anxiety and depression, and can lower the risk of osteoporosis and dementia. It has far wider-reaching benefits 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 fitness.
Fitness Editor Anne-Marie Lategan
Walking means different things to different people, but it can also mean different things on different days. A daily walk has been a constant in my life since my parents first 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 puffing, 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.
Tel: 020 8996 5090
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.
editorial@womenswalking.co.uk
Commercial Director Allan Pattison allan.pattison@wildbunchmedia.co.uk Tel: 020 8996 5058
Sales Executive Rhiannon Matthews rhiannon.matthews@wildbunchmedia.co.uk
Classified Sales Executive Fionnuala Collins f.collins@wildbunchmedia.co.uk Tel: 020 8996 5104
Circulation Manager Helen Knight helen.knight@wildbunchmedia.co.uk
Director Kevin McCormick kevin.mccormick@wildbunchmedia.co.uk
Director Nick Troop nick.troop@wildbunchmedia.co.uk
Contributors
Julia Armstrong, Anita Bean, Kate Blinman, Georgina Burnett, Lynn Clay, Jill Eckersley, Jane Garton, Lisa Jackson, Rita Jeffery, Nicola Joyce, Juliet McGrattan
Published by
Wild Bunch Media Ltd 1st Floor, Gable House, 18-24 Turnham Green Terrace, London W4 1QP
See you next time!
Printed by
William Gibbons Tel: 01902 730011
Distribution by
WA L K I N G W I T H F R I E N D S O R A LO N E … W h i c h i s b e s t ? We a s ke d t h re e co n t r i b u to r s ‘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
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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
No 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 annual24,567 subscription rate Jan-Dec 2011 is £25.00 for one year The Rest of World standard annual subscription ★★ AWARD WINNING MAGAZINE ★★ rate is £40.00 for one year Circulation Excellence By A Smaller Magazine (ACE Press CTIVE NAwards) ETWOR
6 www.womenswalking.co.uk
‘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.’
To advertise call 020 8996 5058 To subscribe call 0844 576 7870 Website: www.womenswalking.co.uk
N’S ME A
on facebook
Consumer Magazine of the Year (PPA Independent Publisher Awards) WO
Like us
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Peta Bee Editor
Marketforce UK Ltd, Blue Fin Building, 110 Southwark Street, London SE1 0SU Tel 020 3148 3300
Consumer Magazine of the Year (PPA Customer Direct Awards)
11/12/2012 18:00
Health headlines NEW RESEARCH AND FITNESS FACTS FROM PETA BEE
TAKE A BITE
Eating 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.
Beat it
© THINKSTOCKPHOTOS.CO.UK
Walking 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 influence on human gait, while the visual cues had no significant effect whatsoever,’ says Ervin Sejdic, an assistant professor of engineering who led the study.
Less bounce
Getting 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.’
[UP THE TEMPO]
E
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.
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.
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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’ 22 www.womenswalking.co.uk WW001_022-023.indd 22
10/12/2012 12:19
Feel inspired!
Get in the mood for walking! 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 01 Play tricks on yourself Whenever 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 back Few 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.
© thinkstockphotos.co.uk
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 cause There’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. www.womenswalking.co.uk
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ut worko s ’ r e k l Wa
PROTECT YOUR KNEES Take the time to strengthen your legs, to keep your knees happy and injury free
✚ STRENGTHEN YOUR KNEES Strong 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 FREQUENCY Aim 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 BUY Physical Tube For Pros – Advanced, £11.50; Pro Maxafe Stability Ball 65cm, £25.99 (www.physicalcompany.co.uk)
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words anne-marie lategan photos eddie macdonald model shae scot t @ w w w.wathletic.com
Straight-leg alphabet writing Areas trained > Front thighs (quadriceps)
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.
Stability ball single-leg running Areas trained > Hip flexors (psoas muscles) and core (transversus abdominis)
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.
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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.
SEVEN: © THINKSTOCKPHOTOS.CO.UK
THE MAGIC NUMBER Want 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 five 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.
17
The number of years the average woman spends on a diet. But with many fad diets being unsustainable and short-lived, now’s the time to ditch the diet mentality and embrace healthy eating for life! SOURCE: DIET CHEF
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NUTRITION
11 PAGES OF NUTRITION ADVICE AND HEALTHY RECIPES TO TEMPT YOUR TASTE BUDS➝
FIVE WAYS TO…
CUT CALORIES WITHOUT TRYING TOO HARD! 01 DON’T DITCH DAIRY
03 02 DRINK UP READY, STEADY, COOK! Drink water
Love cheese? Then switch to reduced-fat varieties, which typically contain around 30 per cent less fat than full-fat cheese.
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.
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.
04 GET SAUCY
05 SNACK SMART
Check your sauces carefully. Opt for mustard, relishes and salsa, instead of high-fat spreads and sauces, such as mayonnaise and sour cream.
Snacking 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 find them more filling.
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.
www.womenswalking.co.uk
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COMING NEXT ISSUE... Speed up, slim down! How to get faster and fitter
Conquer those hills
The only workout you’ll need
Chill out with chi walking
Find out what all the fuss is about!
Why join a walking group?
We reveal the many benefits
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
VISIT US ONLINE AT
WWW.WOMENSWALKING.CO.UK TO SUBSCRIBE, CALL 0844 245 6918
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