It may be synonymous with slo-mo Sundays, but walking can be serious exercise too. GABRIELLE ROWLEY looks at the latest university study on walking for fitness and names the top autumnal walks in the Lake District.
A Yale University study published last month found walking helped seniors deemed at high risk of disability to avoid problems such as impaired mobility and balance.
The research, led by Dr Thomas Gill, followed more than 1,600 adults aged 70-89 on a three-and-a-half year exercise programme,;and the findings have led to calls for walking to be "prescribed as medicine".
It's not just seniors who can benefit, though. And while a gentle stroll certainly has its place, sometimes getting a bit of fresh air or taking in the autumn leaves is enough of a goal for the day, don't be fooled into thinking the humble walk can't be a serious workout, either.
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The modern world may have us convinced that speed and high intensity are everything, but it's when we slow down that we usually find the greatest rewards.
Along with swimming, walking is a hero in the low-impact exercise stakes - meaning it can be a great option when injuries or health problems are an issue - and there's tons of research highlighting its effectiveness, from helping ward off major diseases like heart disease and Type 2 diabetes, to reducing depression.
Living in the Lake District we can take our pick of beautiful walks. However if you are after something a little different this autumn, why not try out a guided walk with the National Trust?
So many people have lived in the Lake District their whole lives but have never been for a cruise on the Coniston Gondola. Now, for the remaining Saturdays in October you can both sail and then walk. The Gondola will take walkers to the tranquil far southern end of Coniston Water, the most impressive way to arrive at the start of a rewarding walk route back to Coniston.
On Saturdays walkers can disembark the Gondola to walk the seven and a half miles back to Coniston village.
The route takes you up to 200m above sea level on clearly defined paths with some short, quite steep climbs and easy descents.
Conditions underfoot can be wet at certain times of the year but the views are more than rewarding. The walk is thought to take around four hours for a fairly fit and able pensioner.
Julie Darroch, of the National Trust, said: "We have a whole range of walks led by both volunteers or rangers and we have some really popular themed ones like Swallows and Amazons and the upcoming Beatrix Potter Landscape Cruise and Walk which will go ahead on Thursday October 13 from 11am to 4.15pm."
As we creep towards winter, the days get shorter and colder and we are not able to get out walking as much as we once could. Make the most of this mild autumn we are experiencing in the Lakes, with temperatures still reaching 16 degrees and catch the Coniston gondola before it is put to bed for its winter hibernation in November.
It is important to remember, like any other form of exercise, walking can potentially put the body under strain too, so all the usual rules about suitable footwear, warming-up and not ignoring those niggling aches and pains apply.
The best way to make sure you get the most from your walks is to find a good pair of walking boots or trainers and many shops tend to offer gait analysis as there are three common things that can affect the way you walk.
These are:
Over-pronation: A problem with rolling inwards on your feet which is caused by the arch in your foot collapsing when you put your weight on it. Over time this can cause severe pain and severe foot problems.
Supination: When your foot rolls outward each time it hits the ground, this places extra stress on the foot and can result in complications such as iliotibial band syndrome of the knee, Achilles tendinitis and plantar fasciitis.
The straightness of the ankle: the strength of your ankle can affect the way your foot hits the ground and you may need more cushioning to absorb the impact if your ankles are weak.
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