10KM CHARITY DOG WALK….

As it’s summer we’ve decided to take our next charity event outside into the (hopefully) sunshine.
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This time our Charity event will include our members, friends and pets! This way we can have a team building and pet bonding experience while raising money for the Scottish SPCA. We raised over £500 with our last challenge and hope to achieve the same on the next one but we need your help!
So this coming July/August (we will release a time and date in the near future) we will have our first annual Future Fitness 10km Dog walk. Let’s all get together and get fit with our pooches and raise some money for a good cause while we’re at it.
There will be no time limit, we will walk together but if necessary we will split into smaller groups to keep the dogs moving. (We realise some will be slower than others, dogs as well as people!)
Don’t have a dog? come and join us and help us along the way. This is a great way of becoming more active without the excuses winter allows us.
A brisk walk is around 3-5 miles an hour, this is also the average speed that most people jog. So really you could be walking instead of jogging and still getting good results without any of the issues to joints, shins and your back. Daily walking keeps you fit and healthy and with over 40% of us spending most of the day seated it is an easy solution to help some way to the drastic problem of obesity. Not only that but walking offers many of the benefits we try to achieve by running (before we become injured and stop) and a brisk walk will burn around 150 calories per 30 minutes activity. So what other benefits are on offer:

Regular brisk walking will:

  • Improve performance of the heart, lungs and circulation
  • Lower blood pressure
  • Reduce the risk of coronary heart disease and strokes – inactive and unfit people have double the risk of dying from CHD

Walking regularly at any speed will:

  • Help manage weight.
  • Reduce the risk of Type 2 diabetes
  • Reduce the risk of certain cancers such colon, breast and lung cancer
  • Improve flexibility and strength of joints, muscles and bones, and reduce the risk of osteoporosis.
  • Increase “good” cholesterol
  • Boost the immune system
  • Improve mood, reduce anxiety, aid sleep and improve self-image
SMLXL

We will be walking from Future Fitness to Pollok Park. This awesome park offers a great escape from the city for an hour or so and is a great park to walk in as there are so many different routes to take We will take walk through Pollok Park following the entry way into the park, along the White Cart river, through the Forsetry walk of the park, around the pond and through the park towards the Burrel Collection before heading back, (possible stop at the Boyd Rodderick for refreshments if you and your pooches behave well enough in pubs!) and ending the walk in Shawlands.
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Living in Scotland means we have access to some of the WORLD’S most beautiful scenery be it mountain, loch, glen or coast. So take advantage of what we have to offer on our doorstep, escape the city for a wee bit and get added exercise as a bonus. loch Lomond is only a short drive from Glasgow and has loads of great walks low level and harder climbs 10,000 STEPS A DAY.
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You will have heard people discussing 10,000 steps a day in the media, this has become increasingly popular due to pedometers and activity measuring tech such as FitBits and our phones also track steps taken.
This can be a great way to measure your daily walking habits over time and helps to keep you accountable. It sounds silly that we have to keep ourselves accountable to walk but welcome to 2018. 10,000 steps is no magic number, but this does lay a baseline for what most people should be able to achieve in a day and is a good number to aim for to keep you motivated.
10,000 steps a day will be 4-5 miles, so it’ll add up nicely throughout the week and help keep you fit and healthy. Don’t rely too heavily on tech to monitor this and try to actually enjoy the walk or go on a different route if not! Gadgets will vary in results but can provide a good guideline to go by, the Fitbit often overestimates and picks up on non walking movements while the iPhone often under-calculates.
GET OUT IN YOUR AREA
We have some good walks on our doorstep in Shawlands and some good green space to escape to with Pollock Park (our chosen destination) and Queens Park just around the corner. Here is an example of a 30 minute round walk from the gym and through Queens Park,
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if you’ve not walked in a while this will be a great start. It may sound silly but if you haven’t done a lot of walking lately then you are better building it up rather than starting on massive walks only to ditch it after the first attempt. If you are not used to exercise then try the following tips below before starting your walks:
  • Warm up – start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
  • Build activity slowly – start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
  • Use the correct technique – walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.
  • Shoes and socks – wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.
  • Weather – wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.
  • Water – drink water before and after your walk. Take water with you on your walk, especially in warm weather.
  • Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.
Now get yourself ready for some walking and fund raising, contact us for help getting ready or for any other questions.