The Ramblers, Britain’s walking charity, has devised an easy-to-follow walking programme to help people save money on costly gym membership during the credit crunch. With most household budgets overstretched this year, the charity at the heart of walking in Britain, wants to make it easy for people to introduce exercise into their everyday lives.

So why not swap the treadmill for an urban or country path and the cross trainer for rolling hills against a backdrop of beautiful country views or impressive urban vistas? Apart from being free, fun and convenient walking has health benefits that put more strenuous exercise to shame. It helps the heart and circulatory system, lowers blood pressure and reduces anxiety and stress.

For the free 12 week walking programme log onto www.ramblers.org.uk/gwkw/diy which includes tips and advice on how to get started and stay motivated.

Ramblers Top Tips
* Begin gradually. Don’t push yourself too much initially. It should be fun. Get off the bus a stop earlier or hit the pavements during your lunch-break.
* Start off with a 1 – 2 mile walk and increase your distance and speed over time.
* If you’re uncertain about finding your own way or don’t want to walk alone join a local walking group. The Ramblers has groups in every town and city in Britain.
* If it’s too difficult to walk for 30 minutes or an hour a day research commissioned by the Ramblers shows that 3 10 minute bursts are just as beneficial. Make walking easy and convenient for you so that exercise
isn’t a chore.
* Once you’re comfortable with your pace introduce some speed! Power walking is a great way to work up a sweat and burn some extra calories.
* Wear comfortable clothing and footwear.

Tom Franklin, chief executive, the Ramblers said: “Exercise is a necessity for physical and mental well-being and because walking is free it’s the one thing we shouldn’t cut back on during the credit crunch. Walking is fantastic for stress relief and for giving us time to think through problems. I find that the worries of the day are gone by the time I reach home thanks to a well-paced walk.