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Counties

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Sign up

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What’s your walking persona?

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FAQs

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What is this?

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How it works

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Country Walking Subscription

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Download and print your Completer certificate!

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Why walking is the arch-enemy of arthritis

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#walk1000miles and families

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#walk1000miles for charity

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#walk1000miles for FUN!

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#walk1000miles and Nature

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#walk1000miles and weight-loss

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#walk1000miles for groups

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#walk1000miles for health

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The best for less – exclusive discounts from our fantastic partners

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Country Walking routes are powered by OS Maps

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Sock partner: Bridgedale

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Mapping partner: Ordnance Survey

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Footwear partner: Scarpa

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New feature in OS Maps could save your life

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Get to know the new improved OS Maps app – and 5 must-dos for 1000 milers

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How to record your miles using the updated OS Maps app

Advice

Inspiration

Routes

Tracking

Partners

Offers

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10 years of memories

1 Jersey  
2 Sark  
3 Guernsey  
4 Alderney  
5 Cornwall  
6 Devon  
7 Somerset  
8 Dorset  
9 Wiltshire  
10 Hampshire  
11 Isle of Wight  
12 West Sussex  
13 Surrey  
14 East Sussex  
15 Kent  
16 Greater London  
17 City of London  
18 Berkshire  
19 Bristol  
20 Gloucestershire  
21 Oxfordshire  
22 Buckinghamshire  
23 Hertfordshire  
24 Essex  
25 Herefordshire  
26 Worcestershire  
27 Warwickshire  
28 Northamptonshire  
29 Bedfordshire  
30 Cambridgeshire  
31 Suffolk  
32 Shropshire  
33 West Midlands  
34 Leicestershire  
35 Rutland  
36 Norfolk  
37 Cheshire  
38 Staffordshire  
39 Derbyshire  
40 Nottinghamshire  
41 Lincolnshire  
42 Merseyside  
43 Greater Manchester  
44 South Yorkshire  
45 Lancashire  
46 West Yorkshire  
47 East Riding  
48 North Yorkshire  
49 Isle of Man  
50 Cumbria  
51 Durham  
52 Tyne & Wear  
53 Northumberland  
54 South Glamorgan  
55 West Glamorgan  
56 Mid Glamorgan  
57 Gwent  
58 Dyfed  
59 Powys  
60 Gwynedd  
61 Clwyd  
62 Fermanagh  
63 Tyrone  
64 Armagh  
65 Down  
66 Derry/Londonderry  
67 Antrim  
68 Wigtown  
69 Stewartry of Kirkcudbright  
70 Dumfries  
71 Roxburgh, Ettrick & Lauderdale  
72 Berwickshire  
73 Ayrshire & Arran  
74 Lanarkshire  
75 Tweeddale  
76 Midlothian  
77 East Lothian  
78 Renfrewshire  
79 Glasgow  
80 West Lothian  
81 Edinburgh  
82 Argyll & Bute  
83 Dunbartonshire  
84 Stirling & Falkirk  
85 Clackmannanshire  
86 Perth & Kinross  
87 Fife  
88 Dundee  
89 Angus  
90 Kincardineshire  
91 Aberdeen  
92 Aberdeenshire  
93 Banffshire  
94 Moray  
95 Nairn  
96 Inverness  
97 Ross & Cromarty  
98 Sutherland  
99 Caithness  
100 Western Isles

## Make the greatest investment in your health and happiness

Join the challenge that changes lives one step at a time – no matter how unfit you are or how unlikely it sounds, you CAN walk 1000 miles!

Brought to you by the UK’s best-selling walking magazine, Country Walking, walk just 2.74 miles per day and you can clock up an amazing 1000 mile total in 12 months from the day you start. It’s an incredible achievement that will transform your health and happiness and open up new possibilities in life. Read more information :a[HERE]{href='https://www.walk1000miles.co.uk/advice/inspiration/how-it-works/' } about how it works.

Register free to take part and you’ll get our **monthly Country Walking newsletter** bursting with inspiration and support for your challenge, and access to competitions to win prizes from our partners.

Ready to change your life, one step at a time?

NB: Please ensure you tick the first box in the sign up form below – otherwise we **can't contact you** with newsletters, or register your participation.

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**Important**: add email@news.bauermedia.co.uk to your contacts under the name ‘Country Walking’ to avoid your newsletters, getting caught in your spam filter.

**If you have signed up in previous years, you have already given us permission to contact you. This could mean that re-entering your details into the form might not generate a new sign-up email. This is because you’re already on the list.**

If you’re experiencing any issues signing up, please contact us walk1000miles@countrywalking.co.uk.

Don't forget to **:a[sign up]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }** to our Walk 1000 Miles challenge this year! Still curious :a[**what it is**]{href='https://www.walk1000miles.co.uk/advice/inspiration/what-is-this/' } or **:a[how it works]{href='https://www.walk1000miles.co.uk/advice/inspiration/how-it-works/' }** - click the links to find out more or take a look at our **:a[FAQ page]{href='https://www.walk1000miles.co.uk/advice/inspiration/faqs/' }** to get any of your questions answered.

https://x.wayin.com/embed/2258c9a7-f773-44c0-994b-f44d8ac64779?mode=adaptive&scrolling=no

Answers to all the frequently asked questions below.

## :a[Sign up now to get your Walk 1000 Miles journey started]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

**#walk1000miles is the free challenge for everyone, created by the UK's biggest-selling walkers' magazine Country Walking. It encourages you to walk about an hour a day to achieve an amazing total. Believe it or not, you can do it in your lunch hour.** :a[**Sign up now and change your life...one step at a time!**]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

Depending on how you put it, walking 1000 miles sounds like a towering achievement or a trivial effort. It’s enough to see you across the Gobi desert, yet 2.74 miles a day hardly seems worth writing home about. Both things are true. There’s nothing back-breaking or SAS-impressing about it, and yet it’s something only a vanishingly small proportion of the population can say they have done. And so only a few will be able to vouch for the fact that it _will_ change your life. You may not think there’s much wrong with your life as it is (I didn’t). But after completing 1000 miles in 12 months I feel _miles_ better than I have in a decade. Huge things happen by tiny increments after all. It’s just a question of doing it.

It's honesty-based and you're free to walk wherever and however you like. Country Walking magazine and the challenge community centred around walk1000miles.co.uk are here to motivate, celebrate and to provide advice, as well as bring you free content and goodies with fantastic prizes from our partners. Sign up here now to get updates, exclusive content, competitions and discounts, and get ready to enjoy a life-changing year – one step at a time!

### :a[Sign up and change your life...one step at a time!]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

**Walk 1000 Miles** is YOUR challenge and the only person you’re competing against is the old you. That means while we set the target, YOU decide on the rules that suit you. If circumstances or fitness dictate you can count every step using a wearable fitness tracker; if you’re keen to get out more and go further, count only walks over and above your usual activity, perhaps using an app on your phone. Whatever suits your level of fitness and ambition, you need to average 2.74 miles per day whatever method you decide on.

### :a[Sign up now to get your Walk 1000 Miles journey started]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

walk1000miles has the best Facebook group in the world! You can get ideas, help, make friends, share your walks, arrange meet-ups or just shoot the breeze. Why not :a[join the group]{href='https://www.facebook.com/groups/walk1000miles/' target='_blank' rel='noreferrer noopener'} now?

We recommend the :a[OS Maps app]{href='https://shop.ordnancesurvey.co.uk/maps/os-maps-subscriptions/' } to track your miles with your phone. You can watch your progress build by adding your daily, weekly and monthly totals to the double-sided chart available in our shop (and free with the first edition of Country Walking magazine of 2025.

You can buy a sticker set to mark your major milestones on a map of Britain on the Progress Chart in our shop.

With your own completer’s medal, available in 500, 1000 and even higher mileages, and every month in Country Walking magazine. You can also buy badges a and more to help 1000 milers spot each other in the shop.

Over 90% of participants say they feel a greater sense of self-esteem through walking regularly, two-thirds report greater body confidence and science is almost daily discovering ways in which walking about an hour a day fixes pretty much everything.

Check out our :a[FAQs]{href='https://www.walk1000miles.co.uk/advice/inspiration/faqs/' }.

## **Your companion to discover a more beautiful Britain.**

We believe walking is the key to unlocking a world of wonder, happiness and health, and it’s a vision we’re thrilled to share with tens of thousands of readers! Join their number and become a :a[Country Walking subscriber]{href='https://www.greatmagazines.co.uk/country-walking-magazine?utm_source=walk1000miles.co.uk&amp;utm_medium=referral&amp;utm_campaign=bau_countrywalking' target='_blank' rel='noreferrer noopener'} today and enjoy your **first 6 issues for just £19.99** with our Christmas offer! You’ll save 42% on shop prices and be the first to hear from us every month.

Click the pics below to open a high-quality, printable PDF file. And don’t forget to show it off in the :a[Facebook group!]{href='https://www.facebook.com/groups/walk1000miles/' target='_blank' rel='noreferrer noopener'}

## It’s a myth you should put your feet up to stop arthritis from getting worse. Movement is the key, and walking daily is the secret of keeping joints moving and pain at bay.

Arthritis is the number one cause of disability in the UK. It’s thought one in seven of us has some form of it, leading to stiffness, limited movement and pain. Yet many do the wrong thing when they’re diagnosed because of a misconception that the condition is ‘wear and tear’, and the best way to prevent it getting worse is to stop walking.

That’s precisely what you shouldn’t do, says David Vaux of charity Arthritis Action: “Movement is the fundamental thing. There’s a lot of evidence to suggest pain from arthritis is improved if we can move, and this is universally experienced with injury or an arthritic joint. “If we strengthen the muscles around joints we’re more likely to feel less pain. Don’t forget we’re not just meat and bone, we’re also human beings. Sharing time with other people is helpful to your frame of mind, and also to your nervous system, because if you’re doing something enjoyable you’ll feel less pain. Walking’s important whether you’ve got arthritis or not, says David: “The act of walking is fundamentally good for us as human beings. It’s good for hip, knee, ankle mobility and balance. “Unless you’ve had a historic injury by fall or accident, it’s still quite mysterious as to why some people get arthritis while others don’t,” explains Vaux. “If you’re unlucky enough to develop it, you’ll be far better placed having had a strong history of walking – you’ll have fewer detrimental effects.”

The number of people in the UK with arthritis or similar conditions that affect the joints

The number of those with osteoarthritis, the most common type

The time in your life when arthritis most often develops

The amount adults with arthritis can decrease pain and improve function by being physically active, according to US health bodies

## ‘I thought my doctor was crackers!’

Jan Oakes: ‘When I was told I have early stages of arthritis in my hip six years ago, my doctor told me to walk more and I thought he was crackers. To my mind it’s wear and tear, and the more I walk the worse it’s going to get. But he was right and I was very wrong. It takes a while sometimes to get going, but once I’m moving it’s no bother at all.’

**After being told she’ll be in a wheelchair in her 30s, 55-year-old Kathy Cox uses daily walks to help her defy medicine.**

‘I’d just qualified as a nurse when a car accident left me struggling to walk, sit or stand, and my mobility was gradually decreasing. It was another 18 months before I was diagnosed with ankylosing spondylitis, where the spine and other areas become inflamed.

‘My consultant told me, “You will probably never walk properly, you’ll need your hips replacing and likely end up in a wheelchair by your mid-30s.” I turned to my mum and said: “I’ll prove him wrong.”

‘For years I lived with the belief that walking any distance could make my condition worse. Then my GP told me I was pre-diabetic. I made the decision to lose 50lbs by my 50th birthday less than eight months away and started with a 20-minute walk before I was tired. Within what a few days I was walking three miles, then five, the end of the road became the head of the bay. Now I can walk 1000 miles, and once even walked 144 miles in 11 days.

‘My rheumatologist says I defy medicine; I plan to continue. It’s a tough gig, but I persevere because I know walking is what keeps me going physically and mentally.’

## ‘Without #walk1000miles I’d have given up’

Anne Goulding Colbeck: ‘Nine years ago I was told I would have to give up walking as I had severe osteoarthritis in my left knee. The pain left me crippled, miserable and reliant on pills and crutches. Four years later I had a partial knee replacement and was told my hiking days were over. In despair I sold all my gear.

‘But I woke one morning and thought: “I’m not a quitter!” So I pushed myself, walking a little further month by month. Then I found #walk1000miles on Facebook – an amazing group that gets you through when you’re feeling down. Now I just love being out in the hills and I even walked a marathon!’

Don Lane: ‘I’ve had arthritis for over 10 years and walking has allowed me to put off having a knee replacement for a decade. It helped keep the joint moving and the muscle supportive. Now I’ve finally had the replacement, walking has formed part of my rehab and getting out has made me realise a new knee has been a step forward, not back. The walking is already less painful than it was pre-op.’

Millions of kids watch their parents wearing Fitbits and Apple Watches to record amazing milestones like 10,000 steps a day, and think they could never do it. But they can – easily. In fact, research shows that 6-11-year-old kids do about 10,000-15,000 steps on a school day; adolescents do 10,000-11,700. They can hit incredible mileages! Yet British kids, on average, spend more than 20 hours a week online – swiping smartphone screens, playing consoles, streaming movies. Government research shows 74% of them spend less than 60 minutes a day outside, which is less than prison inmates....

According to The National Trust, a ‘Nature Deficit Disorder’ is creating serious hidden issues among children like diminished senses, attention difficulties, higher rates of illness, and even the loss of basic – and vital – everyday functions like learning how to safely cross roads. Walking is free, simple and one of the easiest ways to get active as a family. Hitting 1000 miles in a year might seem like an impossible target now, but make a few small changes to your weekly routine and you’ll soon see the miles pile up. Ditch the car and walk to school, go for a short stroll after dinner, take stairs instead of lifts, meet up with other families who like spending time outdoors. Short, simple activities can quickly make a big difference.

You can define the #walk1000miles challenge as a family however you want – count every step of every day; just count miles you walk together as a family; or only count ’boots-on’ miles when you’re hitting countryside trails. Walking 1000 miles in a year breaks down to 2.74 miles a day. So think about this – 10,000 steps is roughly five miles for adults, so even little legs can be well on target to smash that milestone by simply leading an active life. So make those little lifestyle changes, plan regular walks and – most importantly -– keep getting outside as a family. You don’t have to walk up mountains or trudge across boggy moors (although both are great!) – just explore your local woods or country park, or take the dog for slightly longer walks. Make each walk fun and engaging. Take plenty of snacks, play games of nature bingo, hunt for creepy-crawlies, jump in muddy puddles, skim stones, climb trees, paddle in rivers – all those great things you loved doing as a kid. The most important thing is just to get out and walk as a family, and together you could achieve something amazing.

### :a[Take the first step today - Sign up to join the biggest self-improvement movement!]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

Walking 1000 miles does you a power of good – but you can magnify that power many times over by adding a fund-raising dimension to your challenge. You might take on a fantastic challenge-within-challenge or you might seek per-mile sponsorship for your 1000 miles. You might start putting your pocket change in a jar after every walk. However you choose to do it, charitable giving can extend and enlarge not only the enjoyment but the impact of your challenge – something that many find makes a great feeling even more memorable.

### :a[Feeling inspired? Sign up now to get your Walk 1000 Miles journey started]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

Whether you’re throwing sticks for your dog, kitted out in fancy dress for a charity challenge, hopping across stepping stones with your kids, or heading for a country pub with a gang of mates, there’s a lot more to walking than just chalking off miles and boosting physical fitness. For a start, just think of the fun places you can visit in Britain if you walk the 2.74 miles a day required to hit 1000 miles in 12 months.

You could eat freshly-baked cakes in Snowdon’s summit cafe, walk the Gruffalo Trail on Forestry Commission nature reserves, paddle in the sea anywhere on our 6,000 miles of coastline, splash through muddy puddles, and have picnics everywhere from windswept moors to quaint Cotswolds riversides. You can play games of nature bingo or eye-spy while you walk, hunt for the millions of geocaches stashed all over the UK, take selfies, collect mementos like feathers and shells, use a pocket guide to ID birds and trees – the list is endless. It doesn’t matter if your feet stink, your hair gets plastered to your forehead, your belly hangs over your waistband or your walking boots look like their belong in the 1950s.

That’s the beauty of walking – anything goes, and all that matters is getting outside and enjoying yourself. You’ll forge stronger friendships through hours spent on footpaths and trails, connect with your kids in ways you didn’t think possible, and – possibly most fun of all – gorge yourself on sugary treats while you walk and giant pub meals at the end of the day, all in the name of fuelling the day’s exercise.   A few years ago, a video called ‘DofE Mud Jump Fail’ was uploaded to YouTube, showing a teenage girl with a heavy rucksack trying to jump across a bog on a Duke of Edinburgh’s Award expedition. Of course, she tripped over, face-planted, and got coated from head to toe in mud. She laughed hysterically, as did every member of her expedition group, and probably every one of the 1.8 million people who have since viewed it online. That video’s a reminder of everything that’s fun about walking. Laughter, friendship, the pure joy of nature, getting out of your usual cozy comfort zone, and the ability to forget all about the pressures of everyday life to just giggle your way through a few muddy miles.

:a[Sign up to #walk1000miles today]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }, join our Facebook group, meet some fun people, and let’s have fun together for the next 12 months.

Seven in 10 people in Britain have lost touch with nature. In a recent survey, 13% admitted they hadn’t been to the countryside in more than two years, while one in four parents said they wouldn’t know how to teach their children about British wildlife. A third couldn’t identify a barn owl, with that figure rising to two-thirds for a European turtle dove. Unsurprisingly, that’s having a knock-on effect with the next generation. The RSPB reports that just one in five children in Britain are ‘connected to nature’, with boys showing an even larger disconnect than girls. The solution, though, is simpler than you might think.

A strong connection to the natural world brings many benefits – including improved health and well-being – and there’s no simpler way to get out into it than by lacing up your boots or trainers and going for a walk. We’ve got three billion trees in Britain and more than 500 species of bird. Walk on Scotland’s west coast to see soaring white-tailed eagles with 2.5-metre wingspans. Stroll along the sea cliffs of North Yorkshire and Northumberland and marvel at some of the world’s largest seabird colonies. There are ospreys in our lakes, avocets on our beaches, nightingales in our woods, peregrines in our cities, and hen harriers (although less than we’d like) skydancing through our remote uplands. We’ve got adders and grass snakes and slow worms and sand lizards. There are mountain hares on our highest summits; bats in our caves; seals, sharks, dolphins and even killer whales in our seas; pine martens in our woods; frogs and newts in our ponds; beavers, water voles and otters in our rivers; and the mighty red deer – our largest native mammal – roaring from Devon to northern Scotland.

Closer to home you’ll find dormice and hedgehogs in your gardens, slugs and woodlice hiding under logs, squirrels in parks, foxes in urban streets, rabbits on roadside verges… the list goes on and on.   Don’t fall into the trap of thinking these animals just exist on TV and in books. Go for a walk and see them for yourself, because they’re all around you – in the towns and cities where we work and the streets where we live. If you walk an hour a day this year you’ll be well on target to hit 1000 miles by the end of the year. Just imagine how many species you could tick off in that time too.

### :a[Ready to discover more? Sign up now to get your Walk 1000 Miles journey started]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

Walking is a fantastic way to move more, protect your health, improve how you feel and achieve the body you want. Walking helps you maintain a healthy weight happily, gets the heart pumping faster, makes you feel more energetic and improves your mood. Over time, it can even help to lower the risk of serious illnesses like heart disease and type 2 diabetes. And as well as bringing all the benefits of more vigorous activity, it’s also great because you can do it anywhere and it won’t cost you a penny!

If you’re on a weight-loss journey and thinking of signing up for #walk1000miles you’re in luck: research shows that being physically active on a regular basis is equal in importance to eating a healthy balanced diet to successful weight-loss maintenance – and 100% of dieters polled said doing #walk1000miles made their weightloss journey a happier one. Whether it’s walking to meet a friend, stepping out of the office at lunchtime, walking around your local shopping centre or taking the dog to the park, there are lots of ways you can build up those miles. Encouraging friends and family members to feel as good as you do and build activity into their daily life will be of huge benefit too, and if you do it together you’re more likely to stick to it. More than 50% of Slimming World members who are active influence their partners, friends and family to get more active too.

### :a[Take your first step! Get started today]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

Walking with like-minded people is a surefire way to enhance the enjoyment of your walks, build deep and long-lasting friendships, bring families closer together, and motivate you to keep getting out into nature. Whether you walk with your best friend every morning, a local rambling group every weekend, your colleagues every lunchtime, or just love getting out together as a family at every opportunity, you’ll quickly discover the huge benefits of group walking. You’ll motivate and encourage each other, give tips and advice on everything from the best boots and rucksacks to your favourite walking snacks, and share new routes both in your local area and further afield.

But most of all walking with other people is about fun and friendship. We’ve been overwhelmed by stories from #walk1000milers who have discovered new walking groups, built incredible new groups of friends, and even reconnected with long-lost relatives while taking part in the challenge. So if you fancy signing up and want someone to walk with, pick up the phone and call a friend or family member and ask them to join you. It doesn’t matter if they’re an experienced long-distance hiker or have never laced up a pair of boots in their life, just get out and start walking together. If you’re looking for someone new to walk with then sign up to our Facebook group, which has over 40,000 members who constantly share stories and arrange walking meetups all over the country.

Check out the Walking for Health website, which provides England’s largest network of free health walks with 1,800 taking place each week. There are more than 500 volunteer Ramblers groups across England, Scotland and Wales, with most of their walks taking place at weekends and more than 300,000 people taking part each year. Search for guided walks in your local country park or nature reserves, start a regular lunchtime walking group with people you work with, encourage your kids to walk with you to and from school – you can do it any way you like. Walking 1000 miles in a year breaks down to 19.23 miles a week, or 2.74 miles and roughly an hour of walking a day. You’ll have a great time doing it by yourself; but if you share those miles and hours with other people, just imagine how much fun you’ll have along the way.

It’s remarkable: an ever-increasing number of studies point to walking about an hour a day – co-incidentally the same as it takes to walk 1000 miles in 12 month – as the best medicine for pretty much whatever ails you. If you want to lose weight, build stronger bones, send the threat of Type 2 diabetes, stroke or depression packing, feel more creative, keep your joints supple, your stress levels low and reverse the effects of aging (for real) – walking is the way to do it. But it isn’t just the scientists saying it, it’s the tens of thousands of people (and counting) who’ve done #walk1000miles and felt their physical resilience, health and fitness soar.

Lose weight, build stamina, fight heart disease, reduce cancer risk, breathe more easily: there’s five quick reasons why you should sign up to walk 1000 miles this year. Spend around an hour a day walking and not only will you smash the 1000-mile barrier in the next 12 months, you’ll also give your body the best tune-up it’s ever had.

Walking is one of the best possible ways to get active and become healthier. It’s free, simple, easy to fit around your daily routine, and apart from a pair of comfy shoes you hardly need any specialist kit. Let’s look at the health benefits, and there are some big ones. Cancer Research UK believes regular exercise that gets you warm and out of breath, like walking, can help prevent over 3,000 cases of cancer each year; while Macmillan says an hour a day on foot can cut the risk of death by 40-50% among people suffering the most common cases of cancer.

A recent study named the UK as the fattest nation in Western Europe – with 36% of us overweight and 27% clinically obese. How can we combat that as a nation? Walking just a single mile burns approximately 100 calories and efficiently reduces body fat. If you times that single mile by 1000, just imagine how many pounds you could shed throughout 2019. Walking an hour a day will help you breathe better too, according to a US study that saw 50-year-old subjects regaining the lungs of their 20-year-old selves. It’s also twice as effective as running at fighting off heart disease, with an hour a day on foot cutting your risk of a heart attack in your 50s and 60s by 50%.

And we’re not finished yet… walking boosts bone density in your spine and pelvis, reducing the chances of a hip fracture; increases lubrication levels in your joints to combat knee and ankle pain; combats aging by triggering anti-aging processes in body cells; helps repair DNA; fights against brain shrinkage; and increases memory, creativity, reasoning and sociability.

### :a[Convinced? Good. Let's get started.]{href='https://www.walk1000miles.co.uk/advice/inspiration/sign-up/' }

If you’re new to walking, don’t try too much too soon. Walk to the shops, leave the car behind for short journeys, plan a regular stroll with a friend, exercise with your dog (or a neighbour’s dog) – then build up slowly from there to longer, more challenging, more adventurous walks. A fitness tracker like a Fitbit is a good way to track your progress, and before you know it you’ll be powering towards 1000 miles. You’ll be feeling 1000 times fitter, healthier and stronger too.

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