Footwear. Walk Levels. General Equipment

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1 Footwear For each walk either dry, wet or very wet shoes are recommended; Dry shoes are sturdy, flat and lace up. Trainers are suitable for level 1 walks but only if the weather has been dry Wet shoes are sturdy, water resistant, slip resistant, flat lace up shoes or boots Very wet shoes are walking boots Path surfaces Paths could be tarmac, gravel, stony, grass or earth. Grass and earth paths are likely to be a little uneven in places and also wet or slippery if there has been recent wet weather Please read the walk details carefully to ensure that the walk is suitable for you If you experience any problems with your back, knees, hips or are just generally a bit unsteady on your feet stick to the walks that you know are on the flat with a firm surface Weather Tendring Healthwalks will go ahead unless it is unsafe to do so i.e. strong winds, electrical storms or ice under foot Rain alone will not prevent the walk taking place Walk Levels Level 1 = This route would be on the flat, most of or all of the route would be hard surfaced. There may be a very short slope or a couple of steps. This level of walk would be open to everyone Level 2 = Part of the route would include either a grass or earth surface. There might be one/two short slopes or one longer gentle one. This level walk would require a little more effort. Most people are able to complete level 2 walks but we would advise anybody with breathing or mobility problems to try a level 1 walk first = These walks would include either a long or steep hill on a good firm surface, or are not too hilly but have a longish grass or earth path section which would be a little more difficult to walk on. Please do not come on a level 3 walk until you have tried and tested levels 1 & 2 += This walk is for those who comfortably complete a level 3 walk regularly. This walk will be physically demanding, the walking surface varies throughout as does the effort required to manage the often steep gradients. Only good walking boots are suitable for this walk, it will be important to support the ankle as the terrain will be uneven and slippery in places General Equipment Please make every effort to wear suitable/comfortable clothing. A hat & sun cream for very hot conditions is essential, the coastal walks are very exposed Opportunities On some days there will be the opportunity for those who are interested, to do a second walk usually the same one in reverse given the walk leaders on the day are happy to do so

2 General Information A thought & some facts Hippocrates said that Walking is man s best medicine. he didn t realise that thousands of years later new benefits of walking would be discovered Walking is probably the safest exercise you can do, no prior training or conditioning is required. Studies show that due to the design of our bodies, walking is more natural than sitting, standing or running. Walking is not as stressful to the body as other forms of exercise; Running is far more stressful to the heart and joints, the shock impact of a runner s steps is 3-4 times their body weight. The shock impact of a walker by comparison is far lower, only 1.5 times their body weight While walking is easier on your body it can be just as beneficial in helping you lose weight. If you run for 30 5 miles per hour you would burn approximately 285 calories, walking for 30 4 miles per hour on a level surface will burn 165 calories, 225 calories on a gentle incline and 360 calories on a steep incline Posture In order to get the most out of walking, good posture is essential. Keep your head up and your spine straight, look straight ahead. Arms and shoulders should remain relaxed Take deep regular breaths, never hold your breath Walk, don t run, to get the most out of your walk do so at a brisk pace. If you are finding it difficult to breathe you are walking too fast! Stride Try to take long, smooth, even strides. Your motion should be effortless with your arms free by your sides for improved balance Shoes Your choice of footwear can make or break a walk They should provide support and comfort to all parts of the foot Have enough room to wiggle your toes Firm support at the heel Have a flexible cushioned sole in order to aid the walking gait and absorb shock Be made of breathable material, preferably leather or fabric to allow perspiration to dissipate Clothing While there is no need to spend a lot of money a number of items will make your walk easier, safer and more enjoyable A hat is essential, 30% of body heat is lost through the head, in the summer a hat will offer vital protection from the sun s rays Loose, comfortable clothing in layers for the colder weather A waterproof jacket is essential, summer or winter Reflective products really add to your safety on those short winter days Pedometer The perfect way to enhance your walking. It s fun to know how many steps you have taken or how far you have walked A pedometer will add new motivation to your exercise and keep you focused on your goal

3 The Walks - Coastal Clacton to Holland Mile Marked walk 0.5 3miles Level 1/2 This walk is mile-marked for your convenience and uses the lower promenade of the seafront stretch. Take the opportunity to to improve your health by walking any distance between ½ - 3 miles Use the markers, you will know how far you have walked Aim to walk at a pace that makes you feel a little warmer, breathe a little faster and increase your heart rate You should still be able to hold a conversation, don t be tempted to overdo it Dovercourt Level 1 or 3 based on distance alone, long but no demanding inclines or surfaces Holland > Frinton based on distance alone, long but no demanding inclines or surfaces Frinton On Sea based on distance alone, long but no demanding inclines or surfaces Start Point: Outside the entrance to the Civic Amenity & Recycling Centre located just beyond Dovercourt & Harwich Cricket Club, West End Lane, Dovercourt Promenade. Parking available at the Civic Amenity Centre or in Hall lane that lies opposite West End Lane Turn left onto the Promenade and remain on that path all the way round passing the Maritime Musuem, Navyyard Wharf is in view. Just before reaching Harwich Sailing Club you will see a Tendring District Council Car Park on your left and The Lifeboat Museum ahead. Turn left here and take an immediate right turn heading towards the Quay, the Pier and the Lifeboat Station. You have now walked over 2 miles, here, you will notice the Café on the Pier, a perfect place to regroup before making the return trip On leaving the café, retrace your steps along the seafront. Once completed you will have walked slightly over 4 ½ miles There is a shorter walk available for those who feel a level 1 walk is better suited to their needs, 2 miles in total Start Point: on Upper Promenade, junction of Bournemouth Road & King s Parade. Walk along the seafront path towards the Holland Haven Mast and beyond. You will pass the Holland Haven Country Park and Frinton Golf Course before reaching Frinton On Sea where public conveniences will be available before making the return trip Please be advised that there are no cafes once you have gone beyond Holland Haven until reaching Frinton so please ensure you have water with you particularly when walking during the summer The return trip covers a distance of 4 miles Start Point: Outside Frinton Golf Club at the junction of Second Avenue & The Esplanade, Frinton On Sea We will walk a distance of 2 miles along the seafront until reaching Walton Pier where refreshments and toilet facilities are available all year round After a 20 minute stop we return to Frinton On Sea

4 The Walks - Coastal (Cont d) Brightlingsea Level 1/2 Start Point: Junction of Colne Road & Promenade Way, opposite the Police Station This walk offers flexibility, it can be a 1 mile, a 1.5 mile or even 2miles if extended down to the Colne Yacht Club.. Walk along Colne Road towards Oyster tank Road, turn right into the Car Park and follow through passing Brightlingsea Sailing Club on your left. Follow the path round to the sea wall until you pick up the Western Promenade where there are beach huts, follow round past Bateman s Tower, a site favoured by most for crab fishing. Here there is a café offering beverages, hot meals and beach goods. Cross Promenade Way, a relatively quiet road and pick up the footpath that runs parallel to Promenade Way until you reach Colne Road, turn right and walk straight ahead along the pavement where you will come to the turning that takes you back to the car park. This symbol indicates that it is recommended that you bring refreshments for a mid-walk break

5 The Walks Town/Village Wivenhoe Level 2 Mistley/Manningtree Map Available Start Point: Near the main entrance to Millfields Primary School, Bowes Road, Wivenhoe To the right hand side of the school runs a path/road that is posted as a dead end, no through road, proceed along this path passing houses on your right and open farmland to your left. As the road bends to the right you will pass Ballast Quay Farm. Remain on this rough stone path crossing the railway line (bridged) you will notice the road surface improving as you join Brook Street. You are now approaching the oldest part of Wivenhoe with it s narrow streets and historical buildings. Look for the sharp left turn which will take you down towards the Quay, it will mean passing in front of The Black Buoy Public House, use that as an indicator, walk down to the waterfront and turn right walking by the Rose & Crown Public House and the Nottage Institute. Turn right, heading for the High Street, St. Mary s Church will soon come into view on your right. You are now on the High Street, look out for the right hand turn into Queen Street, this road dips quite steeply in the most part but watch out for the relatively short but quite steep incline taking you back to the original stone path/road, turning left will take you back past Ballast Quay Farm and eventually back to the start point This walk is a little under 2 miles If wet weather has prevailed there will be large puddles so bear that in mind when choosing footwear! Start Point: Car park, Mistley Place Park Animal Rescue Centre, New Road, Mistley Cross the road from the Rescue Centre and head right, passing the church and taking the footpath left. This will take you behind the church and through to The Green. Cross the green diagonally and turn right onto the High Street by the Thorn Hotel & Restaurant. Follow the road round PASSING the Fish & Chip shop and The Anchor Inn on the left hand side of the road! Turn right into Green Lanes and walk along the very wide path passing paddocks, a riding school and long woodland stretches abundant with wildlife. The path is stony, a little uneven but generally good, it shouldn t present any difficulties. As the area is woody some patches of the path can be a little wet so sturdy shoes are required. At the end of Green Lanes turn right onto New Road, you are now on the home run back to the Rescue Centre. This walk is approximately 2.5 miles and involves two long, but not steep, inclines. (level 3) Brightlingsea Level 2 Map Available Start Point: Junction of Colne Road & Promenade Way, Brightlingsea, opposite the Police Station Cross Colne Road to the Police Station, walk straight up Station Road making your way up to the Town Centre. On reaching the High Street, turn right and follow the road up to Hurst Green, a long gentle incline! Take the left hand turn just as you approach Hurst Green, Chapel lane. You will see the Methodist Church as you round the bend, continue walking along Chapel Lane until reaching the junction with Robinson Road, turn right Walk long Robinson Road until reaching at fork where you, turn right. You are now heading back towards Hurst Green and the Town Centre. When you reach Sydney Street on your left, take that turn which will bring you back to Colne Road, turn right to walk back to the Start Point This walk is slightly under 3 miles and involves two inclines neither of them too steep but do bear it in mind!

6 The Walks - Rural Wivenhoe Park (Essex University) Level 2 Little Bentley Level 2/3 Start Point: At the junction of Chaney Road and Jack Hatch Way, Wivenhoe (Close to Broomgrove Junior School) This walk entails crossing two stiles, please bear that in mind before deciding whether to join the led walk! We head straight along the footpath at the end of Jack Hatch Way, just short of ½ a mile we can gain access to Wivenhoe Park. Turning right onto the Boundary Road walk around the perimeter of the Playing fields picking up the path that runs between the back of the Wivenhoe House hotel and a small white gatehouse. This path continues around the University grounds with beautiful lakes and lightly wooded areas. Once you come across the second white gate house bear sharply to the left almost doubling back on yourself. This will lead you between two lakes and eventually onto the road in front of the Wivenhoe House Hotel. Follow round to the right returning to Boundary Road and thus back to the footpath and start point Start Point: Car Park of the Bricklayer s Arms, Rectory Road, Little Bentley On leaving the car park, turn right onto Rectory Road and walk for several hundred yards until reaching the footpath sign on your left. Follow the field edge round to the right, it then bears left and by the large tree to the right again. Walk straight ahead keeping hedgerow to your right. At the T junction of footpaths turn left and then right picking up a wide track. Head straight towards the large white house and farm buildings. Pass the private fishing lake on your left well hidden by hedges. Look out for a large white cottage on your right, at this point look out for the footpath sign off to the left just beyond towards Little Bentleyhall Wood. Keep to the footpath skirting the right hand perimeter of the woods eventually leading into this beautiful, peaceful, densely wooded area. At the first main footpath crossroad turn left and walk straight ahead. The path kinks to the right and again to the left leading out of the woods. Turn right and follow the field edge in a semi circle ending up back at the fishing lake, turn right and retrace steps to start point Distance: Approx 3.5 miles, uneven ground in places but no demanding inclines or styles Kirby Le Soken Level 2 or 3 Start Point: Park in Halstead Road or Horsey Road and walk to the start point at the Ship Inn, The Street, Kirby Le Soken. Leave the Car Park and turn right. After a short distance you will notice a footpath on your right. Continue along the footpath that will eventually take you down to the salt flats of The Wade. Follow the footpath round to the right as it meanders along the water s edge. You will notice large house with black cladding on your left with its own jetty. At the back of the property there is a footbridge crossing the stream, this will take you into Quay Lane. Turn right and follow the lane back to The Street. Turn right leading you back into the car park of The Ship Inn where refreshments and toilets are available. A 1.5 mile circuit consisting of footpath and even tracks. A relatively good walking surface throughout. For the level 3 walk, do not turn right at the large house, turn left & pick up the footpath again which takes you along the sea wall. Continue until you reach a jetty and concrete shelter, turn right onto the wide track once again emerging onto The Street. Turn left & continue to return to pub. This section of path is quite uneven in places!! File: Walk Timetable

7 The Walks - Rural Daltes Farm Level 2 Start Point: Park in the far side of the main car park at Clacton Coastal Academy in Jaywick Lane. Leave the College and cross the road at the traffic light crossing. Head left in the direction of Sackett s Grove. Take the farm road to the right and join the footpath. Follow the footpath along the edge of the field (the ground may be uneven in places) until you get to Daltes Farm. Follow the footpath to the right, past the farm cottages and then right again beside the paddock. Continue past St Osyth Lodge Farm buildings and re-join the footpath at the bottom of the air strip, turning right to rejoin the original footpath and return to the school. Weeley Heath St. Osyth Start Point: Junction of Weeley By Pass Road (B1441) & Rectory Road, Weeley. By the White Hart Public House, park along Rectory Road Turn right onto the B1441 and walk a short distance to Hilltop Nurseries, at this point cross the road & pick up the footpath directly ahead. The surface is tarmac, even & wide. You will pass a large church tucked away on the right and Hall Farm House. The road is tree lined with extensive views of open countryside. After just over a mile you will come to Weeley Lodge on your left, follow the path straight through the farm outbuilding. The track is now stony but remains wide and relatively even. Not far beyond Weeley Lodge you reach a footpath T Junction, turn right towards Weeleyhall Woods. You are now walking downhill, after about ½ a mile, at the lowest point before the path starts to go uphill again, there is a grass footpath leading off to the right, alongside a very small stream. This path turns sharply to the left leading you across a footbridge between the trees & over the stream. You emerge into a meadow. Walk straight across the middle, towards the large house, as you reach the tarmac road turn right in front of the property and then left along the clearly marked grass footpath. This path leads you through various paddocks to the left & right, a horse lovers paradise! Eventually this path leads back to the B1441, turn right & walk back to start point. Distance, slightly over 3.5 miles Start Point: Hard standing & field on your left as you turn into Warren Lane, this track is directly opposite St Osyth Priory. Continue along Warren lane which takes you across the creek. This is a wide well trodden footpath, stony in nature but quite sound. Once you reach a T Junction of footpaths turn right. This part of the walk can sometimes be quite wet weather dependent so please wear sturdy, waterproof shoes! This path leads directly into Wigborough Wick Lane, a tarmac road little used by cars but do be aware. At the end of the lane turn right into Point Clear Road, you will have to cross the road to pick up the pavement but there is a good clear view of oncoming traffic. Continue along Point Clear Road crossing St Osyth Creek, a very pretty scene with quaint tea houses, a pub and lots of hungry duck, geese and swans! Parts of the Priory date back to the 13 th Century and the building can only be described as stunning in it s architecture. It is privately owned and not accessible to the public but still worth a look from beyond The Walls. The walk is approx. 2.5 miles or slightly over. A rural walk ideal for those who enjoy the open countryside

8 The Walks - Rural Stour Estuary Nature Reserve Map Available Start Point: The reserve car park situated on the B1352 between Harwich and Manningtree We recommend that you join us for a walk through Stour Wood, it is sheltered, cool, quiet and very peaceful. We do not advise that you walk alone here as it is very isolated! The walking surface changes throughout, some gravel, grass, path and very muddy areas that can be avoided with a little nimble footedness GOOD WATERPROOF WALKING BOOTS ONLY ARE SUITABLE IN WET CONDITIONS There is one demanding incline en route, the route is flat in the main thereafter. Great Holland Start Point: Outside Great Holland Church at the end of Church Lane, Great Holland Walk past Holland Hall but this time bear right at the pond. Follow the track down across the fields and Frinton Golf Course. Turn left when reaching the seawall, walk along until you are able to pick up the footpath traversing the lower end of the golf course walking towards the large green outhouses. Pass through onto the footpath between the fields, you will see the church up to your left. Follow the path all the way back to the start point A total distance of just over 3 miles. Footpath in the main plus several long but relatively gentle inclines. Just as the other Great Holland Walk, we will only use this route during the Spring/Summer (This walk was also kindly put forward by Bob Rawson) Martins Farm Country Park Level 1,2,3 Little Clacton Level 1 & 2 Start Point: The car park of Martins Farm Country Park located just off the main approach to the Civic Amenity Site (dump!) on the B1027 just before Flag Hill. The country park covers areas on both sides of the Amenity Site road offering many outstanding views. Using the surfaced tracks, you can complete circuits of various distances (detailed below). A circuit of the track leading directly from the car park covers 1.5 miles whilst a circuit of the track across the road offers approximately 0.75 miles. Depending on the length of walk you require, you can repeat either or both of the sections in reverse. This walking surface consists of road planings offering a clear and relatively level path that is accessible during all seasons. Various distances depending on the combination of tracks undertaken. Start Point: Holland Road, a turning off the point where London Road & The Street (B1441) meet in Little Clacton. Attempt to park nearer the houses numbered in the 90 s as the path is picked up there. A pleasant walk that encompasses the fields just outside the village of Little Clacton. This walk follows the bridal path. The path is well maintained although slightly uneven in places, grass in nature. There are no inclines so this walk is suitable for all levels of ability. A circuit is just under 2 miles in distance, there will be the opportunity to complete another circuit in reverse for those who prefer a longer walk. There are several pubs in Little Clacton for refreshments/toilet on completion