The Big Spring Walk is open to people of all abilities and Daniel and Dominic King - who are ranked number one and two respectively in the UK for race walking - have compiled a list of tips to help you get the most out of the day.

1. Wear the right clothes and footwear - Light layers are advisable as participants are likely to get warm whilst walking.  It’s always worth taking waterproofs too, especially in April!  Comfortable footwear that has preferably been worn before is essential to avoid blisters and calluses.
2. Adopt good walking posture - Walkers should always keep their head up and back straight.  For those who want to walk faster, individuals should swing their arms and try and take longer strides.
3. Invest in a pedometer - This will help people track how far they have walked or the number of steps taken – a good way to monitor progress.
4. Take enough water and food - It is important to keep hydrated, especially if walking long distances or exercising in hot weather as well as taking enough food.  For a more leisurely approach, why not take a picnic and make a day of it.
5. Walk for fitness - Walking can improve general fitness levels and have numerous health benefits, especially on the heart.  The amount of calories burnt increases with the speed / length of a walk so regular, brisk walking is likely to increase fitness levels at a higher rate and even aid weight loss – an added incentive!
6. Always warm-up - Stretching out before and after walking as part of a fitness regime is important to prevent injuries.  In particular, pay attention to the calf muscles, hamstrings and quadriceps.
7. Make time to walk - Walking can easily fit into people’s everyday lifestyle so why not get off the bus or train a stop earlier and walk part or all of the way to work – every step counts!
8. Try different walks - Plan and vary the walking route or why not try a route with some hills or changes in terrain.  In particular, hill walking has the benefits of improving cardiovascular fitness levels as well as improving bone strength and reducing body fat through aerobic exercise.
9. Set realistic goals - Participants can ensure that they reach their goals by setting achievable objectives, for example, walking a certain number of steps / distance each time and gradually increasing the amount.
10. Stay motivated - It can be hard to get and stay motivated enough to walk regularly, especially if the weather isn’t very good!

Remember walking for charity can offers an added incentive as well as the additional ‘feel-good’ factor so why not walk with friends and family over The Big Spring Walk weekend and raise money for Help the Aged.

Or add a twist to make the walk more memorable and fun, for example, a fancy-dress theme, quiz or challenges for walkers en route.