West Norfolk Walking for Health

Transcription

1 West Norfolk Walking for Health Schedule of Free Walks Autumn 018 Your legs were made for walking, a natural exercise that can keep you healthier, live longer and put a smile on your face!

2 Why Walk? Regular walking is proven to; * Help your heart and lungs work better * Lower your blood pressure * Aid weight control * Keep your joints, muscles and bones strong * & Lighten your mood There is less risk of developing; * Heart and circulation problems * Type diabetes * Depression * Osteoporosis * Certain cancers Plus, of course, you can enjoy the fresh air and varied Norfolk landscape! Short Walks for beginners * Trained Walk Leaders Good Company * Safe & interesting routes

3 West Norfolk Walking for Health Registered Charity No August 018 Welcome to this, our seventh, programme of walks designed to contribute to your health, both physical and mental. Finance. At the moment, our finances seem very healthy. We have been prudent with our expenditure so far, but, unfortunately, are no longer receiving a grant from Active Norfolk nor support from KL&WN Borough Council by way of free printing of our programme. We are continuing to seek grant money from other sources but this can be a difficult process. Also we are raising money ourselves. There are collection boxes on most of our walks but, while every little helps, we emphasise that the the walks will continue to be free, so there is no pressure to donate. Quite a few have committed to the Local Lottery in our name and income continues to be raised by the refreshments supplied by Josie Allan, and others, on some of our Monday & Friday walks, for which many thanks. Thanks are of course due to all of our Volunteer Walk Leaders, without whom this Programme could not function. Why not become a Walk Leader yourself? We are stretched at times to meet the needs of the programme, particularly on the Easy/Starter walks. Common sense is the main requirement, appropriate training will be given and you can offer as many or as few days as you want. If interested, please contact John Priddle to find out more. If you have any suggestions, or questions about anything to do with our work, we are ready to listen and would welcome your input. Charity Trustees: David Mace Chairman & Secretary Sue Collier Treasurer Lyn Barker Mick Donoghue

4 New Walks and Options We try to maintain interest, and meet differing health needs, by offering a wide variety of walks. Your ideas, suggestions and comments are always Organisations with whom we work and liaise.: Active Norfolk, Breathe Easy, West Norfolk Support Group, rogersmith.56@hotmail.com Diabetes Service, Norfolk Community Health Care, St James Surgery, Kings Lynn PE30 5NU Libraries, West Norfolk Librarian, kerry.lingwood@norfolk.gov.uk LILY (Living Independently in Later Years) asklily@west-norfolk.gov.uk Occupational Therapy, Fermoy Unit QE Hospital, emily.a.dorrington@nsft.nhs.uk Pulmonary Rehabilitation Service claire.murphy1@boc.com Wellbeing Service Gary Freeman, gary.freeman@nsft.nhs.uk West Norfolk Deaf Association, info@wnda.org.uk

5 Our Health walks are free and there is no need to book. Walk leaders with appropriate training and knowledge of the route guide at the front and also bring up the rear. On popular walks there may also be leader(s) in the middle. Please arrive in good time for the walk, with clothing and footwear appropriate for the weather conditions. Other than Grade1 walks, puddles and muddy ground can be met most of the year in Norfolk! Carry some water in hot weather, and on longer walks. All walk locations have car parking at or nearby. After a walk, many go for refreshments together. References to buses have been dropped from this issue due to the imminent cessation of many services, alas. Car sharing does take place and is to be encouraged. Whilst anyone can join us, those under 18 years must be with be with a Responsible Adult and those in need of a Carer must be accompanied by that carer. Dogs are allowed on most walks, kept on a lead (not extendable). Owners must complete a Dog Disclaimer form and, of course, bring and use poop bags. Walks are graded to suit varying fitness levels, as below. New walkers must complete a short health questionnaire (allow time for this on your first walk, or complete it online). Please do try a lower grade walk(s) before attempting a Grade 3 for the first time. Starter See next page. Grade 1 Short, slower walks for those returning to fitness. From 1 to miles, minutes, mainly on flat, firm surfaces. Grade Grade 3 From to under 3 miles, up to 1hr. Sept have slopes, soft ground and gates/stiles. Ideal for those improving their fitness. Slightly longer walks usually around 3 miles but could be up to 4 miles and 1 ½ hours, and at a faster pace for the reasonably fit. Slopes and surfaces may be more challenging. You should walk a little quicker than normal, getting warmer and with a faster pulse, while still being able to talk naturally. People have their own level of fitness, so a large group may break into smaller clusters; but you will never walk alone, unless by choice. One of the Walk Leaders will always be at the rear. N.B. Leaders are there to assist and guide but you are responsible for your own health and safety!

6 Complete Beginner Walks (for the Less Physically Able) No excuses! These walks are on flat even ground, at a gentle pace and with appropriate stops. Bring your sticks, your wheeled frame or even carry your Oxygen cylinder!. Optional refreshments available at the end, or possibly during the walk. All start at 10:30am Date Meeting Point Grade Information Wed 5 th Sept. Wed 1 th Sept Wed 19 th Sept Wed 6 th Sept Wed 3 rd Oct Wed 10 th Oct Wed 17 th Oct Wed 4 th Oct Wed 7 th Nov Wed 14 th Nov Wed 1st Nov Wed 8 th Nov Wed 5 th Dec Wed 1 th Dec Wed 19 th Dec The Walks main entrance, opposite Library PE30 5EZ Sandringham Visitor Centre Car Park PE35 6EH LynnSport at the main entrance. PE30 NB Hunstanton Community Centre PE36 5BW The Walks main entrance, opposite Library PE30 5EZ Sandringham Visitor Centre Car Park PE35 6EH LynnSport at the main entrance. PE30 NB Hunstanton Community Centre PE36 5BW The Walks main entrance, opposite Library PE30 5EZ Sandringham Visitor Centre Car Park PE35 6EH LynnSport at the main entrance. PE30 NB Hunstanton Community Centre PE36 5BW The Walks main entrance, opposite Library PE30 5EZ Sandringham Visitor Centre Car Park PE35 6EH LynnSport at the main entrance. PE30 NB Starter No Walk today Starter Woodland paths. Flat surfaces Starter Firm flat surfaces on established paths. Starter Flat even surfaces, paved and grass. Starter Firm flat surfaces, also suitable for wheel and push chairs. Distance to suit various needs. Starter Woodland paths. Flat surfaces Starter No Walk today Starter Flat even surfaces, paved and grass. Starter Firm flat surfaces, also suitable for wheel and push chairs. Distance to suit various needs. Starter Woodland paths. Flat surfaces Starter Firm flat surfaces on established paths. Starter Flat even surfaces, paved and grass. Starter Firm flat surfaces, also suitable for wheel and push chairs. Distance to suit various needs. Starter Woodland paths. Flat surfaces Starter Firm flat surfaces on established paths. Worried that you still will not be able to cope? It's unlikely, and there is only one way to find out. Come along and try one! The worst that can happen is that you end up sitting and having your coffee before everyone else. The best is that you get exercise in the fresh air, in good surroundings, meet other people in a similar situation, and feel better for it!

7 Walk and Talk Arranged in collaboration with Norfolk Library Service. These are relatively easy walks, adjusted depending on who turns up! Tea or Coffee with hopefully a biscuit, provided in the Library afterwards. Do chat on the walk and afterwards, about anything you like! All start at :30pm Tue 11 th Sept Thur 0 th Sept Hunstanton Library PE36 5AL (Bus Station) Repeated nd Tuesdays Dersingham Library, Chapel Rd PE31 6PN Repeated 3 rd Thursdays Tue 9 th Oct Hunstanton Library Westgate, PE36 5AL By Bus Station Thur 18 st Oct Tue 13 th Nov Thur 15 th Nov Tue 11 th Dec Thur 0 th Dec Dersingham Library, Chapel Rd PE31 6PN Hunstanton Library Westgate, PE36 5AL By Bus Station Dersingham Library, Chapel Rd PE31 6PN Hunstanton Library Westgate, PE36 5AL By Bus Station Dersingham Library, Chapel Rd PE31 6PN Other less demanding walks? On most Mondays and Fridays, after taking my wife to the walk, I do my own slightly slower and shorter walk covering a similar route. If you are not feeling at your best, or don't think you can keep up with a partner/spouse/friend, you would be welcome to join me. Do contact me beforehand to let me know and to check that I will be there. Mick Donoghue mob:

8 Kings Lynn and Northern Area Walks All walks start at 10:30am unless otherwise stated PopUp cafe means that volunteers will be offering refreshments (tea/coffee and cakes/savouries) Date Meeting Point/Walk Miles/ Grade Mon 3 rd Sept Information Burnham Thorpe Village Hall PE31 8HS 3m/G3 Fields, tracks and village paths. Pop-Up OR Grimston Woods, near Low Rd, PE3 1AF.8m/G Interesting route through woods, no roads. Fri 7 th Sept Thornham Village Hall Main Rd PE36 6LZ 3m/G3 Permissive field edge, Coastal Path and village street. Mon 10 th Sept Leziate Village Hall PE3 1EN.7m/G Around the main lake. Woods paths and tracks PopUp cafe Fri 14 th Sept Castle Rising Black Horse Inn PE31 6AG.4m/G Tracks, paths and country lanes. Mon 17 th Sept Hunstanton near Lighthouse PE36 6EL Tue 18 th Sept Roydon Common/Grimston Warren On right, 1km from Knights Hill OS m/G3 Paths, dunes and beach.8m/g3 Footpaths through heather heathland. 3 stiles but they can be avoided. No roads. Fri 1 st Sept Bircham Windmill Gt Bircham PE31 6SJ G Tracks, paths, country lane. Mon 4 th Sept Dersingham Heath Coach & Horses PH, Manor Rd PE31 6LN 3.3m/G3 Heath, woods & minor roads. Fri 8 th Sept Wolverton Social Club, PE31 6HA.6m/G Woods, boardwalk & road. Some steepish slopes PopUp Mon 1 st Oct Little Massingham, St Andrews Church, Church Lane. PE3 JT 3.5m/G3 Country lanes, tracks and fields. Fri 5 th Oct Great Massingham The Green PE3 HN.9m/G Roads, track and fields. Mon 8 th Oct Fri 1 th Oct Mon 15 th Oct Tues 16 th Oct Sandringham Visitor Centre Car Park PE35 6EH Castle Acre Castle Car Park, Pye's Lane PE3 XB Roydon Common East Playing Field car park PE3 1BP OS 7019 Snettisham beach RSPB car park PE31 7RA OS /G.8/G3 Woodland tracks and paths. PopUp cafe Paths, riverside, lanes. Can be damp. River, Castle and Priory views. PopUp cafe.8m/g Tracks and paths through grassland & trees. 3m/G Paths, tracks, sea wall. Water birds. Fri 19 th Oct Hunstanton Community Centre PE36 5BW 3m/G3 Streets, field tracks, Lovers Lane. PopUp Cafe Mon nd Oct Burnham Overy Staithe Harbour PE31 8JE 3.5m/G3 Coastal path, tracks & fields. PopUp OR Fri 6 th Oct Congham The Anvil Inn, PE3 1DU Snettisham Woods Meet at Village Hall, Old Church Road. PE31 7LX.7m/G Track, paths, woods and road. PopUp cafe.8m/g3 Woodland path. stiles (can be avoided) One long slope Mon 9 th Oct Holme White Horse Pub PE36 6LH 3.m/G3 Holme Dunes via path and beach Fri nd Nov Reffley Woods Community Hall PE30 3SF.6m/G Woodland walk. Damp in places. Mon 5 th Nov Grimston, opposite Low Rd, PE3 1AF 3.5m/G3 Farm & woodland tracks, country lanes. PopUp cafe Fri 9 th Nov Leziate Village Hall PE3 1EN 3m/G3 Main lake. Field paths and tracks PopUp cafe Mon 1 th Nov Snettisham beach (North) RSPB car park PE31 7RA OS m/G Fri 16 th Nov Hunstanton near Lighthouse PE36 6EL 3.5m/G3 Paths, dunes and beach Heading north into the coastal nature park and return along the shore. PopUp cafe

9 Date Meeting Point/Walk Grade Information Mon 19 th Nov Tue 0 th Nov KL Ferry Corn Exchange PE30 1JW G Roads, paths. Riverside. Good views of KL waterfront for ferry! OR East Rudham, The Green PE31 8RD 3.3m/G3 Tracks, fields and village road. PopUp cafe Sandringham Visitor Centre Car Park PE35 6EH.8m/G Woodland tracks and paths. Fri 3 rd Nov Walpole St Peter Church PE14 7NS 3.m/G3 Paths, tracks, country lanes PopUp cafe Mon 6 th Nov Snettisham-Eaton Village Hall, Old Church Road. PE31 7LX Fri 30 th Nov Mon 3 rd Dec Fri 7 th Dec Dersingham Fen Coach & Horses PH, Manor Rd PE31 6LN 3.8m/G3 Footpaths to Eaton hamlet and return. Good views. 3.3m/G3 Fen, heath, woods & minor roads. Rivers Walk, Meet Lynnsport PE30 NB.8m/G Paths and pavements, river banks. OR North Creake Abbey NR1 9LF Roydon Common/Grimston Warren On right, 1km from Knights Hill OS m/G3 Fields, tracks and village lanes.8m/g3 Footpaths through heather heathland. 3 stiles, but can be avoided. PopUp cafe Mon 10 th Dec West Acre Church PE3 1TR G Tracks, roads, woods, fields. Can be muddy! PopUp cafe Fri 14 th Dec Mon 17 th Dec Tue 18 th Dec Fri 1 st Dec Nth Wootton, nr Tesco, St Augustine's Way. PE30 3TE Snettisham Mill Meet at Village Hall, Old Church Road. PE31 7LX Leziate Village Hall PE3 1EN Sandringham Visitor Centre Car Park PE35 6EH.8m/G Woodland paths, pavements. stiles that can be avoided. 3m/G3 Farm, footpaths & village streets 3.m/G3 Woods and eastern lake. Paths and tracks.8m/g Woodland tracks and paths. Pop-Up Cafe Fri 8 th Dec Leziate Village Hall PE3 1EN 3m/G3 Main lake. Field paths and tracks PopUp cafe Mon 31 st Dec Brancaster Staithe Quay PE31 8BW 3.3m/G3 Up to and around Barrow Common. Great views. Return via Coastal Path Tues 1 st Jan New Year! Hunstanton near Lighthouse PE36 6EL 3.5m/G3 Paths, dunes and beach. Somewhere different? If you know of a suitable walk or route that we do not yet include, do feel free to pass the information on to any of the Walk Leaders.

10 Downham Market and Southern Area Walks Date Meeting Point/Walk Grade Information Wed 5 nd Sept Th 6 rd Sept Wed 1 th Sept Th 13 th Sept Wed 19 th Sept Th 0 h Sept Wed 6 rd Sept Th 7 th Sept Wed 30 th Sept pm Th 31 st Sept Wed 3 rd Oct Th 4 th Oct Wed 10 th Oct Th 11 th Oct Wed 17 th Oct Th 18 st Oct Wed 4 th Oct Th 5 th Oct Wed 31 st Oct Th 1st Nov Wed 7 th Nov Th 8 th Nov Wed 14 th Nov Th 15 th Nov Downham Market Library The Priory Centre (Tesco) PE38 9JS Wiggenhall St Mary Meet at St Germans Village Hall, PE34 3DZ Walk to Denver, have a cuppa (extra ½ hour) and return 3 Paths, tracks, road & river bank. Downham Market Playing Field, Lynn Rd Footpaths, lanes and track. Wretton Common, Meet at far end of School Rd, Stoke Ferry River bank, paths and lane Hilgay Corner of East End Rd & Bridge St 3 Footpaths and lanes. Can be muddy Southery Old White Bell, 0 Upgate St 3 Fields, paths and pavements. Downham Market Methodist Church Paradise Rd PE38 9JE Lanes, track and riverbank Upwell St Peters Church, PE14 9AA Footpaths lanes and roads. Downham Market Leisure Centre, Bexwell Rd PE38 9LL 3 Lanes, tracks and footpaths Hilgay Corner of East End Rd & Bridge St 3 Footpaths and Roads. Coffee & Cake in Village Hall N.B. In aid of Macmillan Nurses Downham Market Library The Priory Centre (Tesco) PE38 9JS Shouldham Warren OS RF Woodland tracks Downham Market Playing Field, Lynn Rd Walk to Denver, have a cuppa (extra ½ hour) and return Footpaths, lanes and track. Wimbotsham The Chequers PH, PE34 3QG Track, lanes and road. Wiggenhall St Mary Meet at St Germans Village Hall, PE34 3DZ 3 Paths, tracks, road & river bank. Beachamwell Village Hall, Old Hall Rd 3 Road, track and paths. Some stiles. Downham Market Methodist Church Paradise Rd PE38 9JE Lanes, track and riverbank Hilgay Corner of East End Rd & Bridge St 3 Footpaths and Roads. Coffee & Cake in Village Hall Downham Market Leisure Centre, Bexwell Rd PE38 9LL Marham Fen Use Lay-by at bottom of Collin's Lane, Marham Rd Downham Market Library The Priory Centre (Tesco) PE38 9JS 3 Lanes, tracks and footpaths Paths, track and woods. Walk to Denver, have a cuppa (extra ½ hour) and return Oxborough Village Hall, PE33 9PS 3 Paths, lanes. Three stiles. Downham Market Playing Field, Lynn Rd Footpaths, lanes and track. St Germans Village Hall PE34 3DZ River bank, footpaths and lane to Wiggenhall St Peters.

11 Date Meeting Point/Walk Grade Information Wed 1st Nov pm Th nd Nov Wed 8 th Nov Th 9 th Nov Wed 5 th Dec Th 6 th Dec Wed 1 th Dec Th 13 th Dec Wed 19 th Dec Th 0th Dec Th 7 th Dec Shouldham Warren OS RF Woodland tracks Hilgay Corner of East End Rd & Bridge St 3 Footpaths and Roads. Coffee & Cake in Village Hall Downham Market Methodist Church Paradise Rd PE38 9JE Magdalen car park, Station RD, south side of bridge OS Downham Market Leisure Centre, Bexwell Rd PE38 9LL Denver Mill, 99 Sluice Rd, Denver PE38 0EG Downham Market Library The Priory Centre (Tesco) PE38 9JS Lanes, track and riverbank 3 Footpaths and Roads. 3 Lanes, tracks and footpaths Road, tracks and footpaths. Walk to Denver, have a cuppa (extra ½ hour) and return Hilgay Corner of East End Rd & Bridge St 3 Footpaths and Roads. Coffee & Cake in Village Hall Southery Old White Bell, 0 Upgate St 3 Fields, paths and pavements. Wiggenhall St Mary St Germans Village Hall, PE34 3DZ 3 Paths, tracks, road & river bank. Shouldham Warren OS RF Woodland tracks Feel like extending your abilities on more challenging walks? The Sunday Strollers are an informal group who arrange longer walks, of about hours, in attractive scenery, on the 1st Sunday in the month, usually starting at 10:30am. If you are interested, contact Josie on or John Please note these walks are NOT covered by our scheme. Alternatively, why not consider joining The Ramblers Association? Norfolk Ramblers are at or ring

12 This Schedule is available on-line at It can be picked up at most GP Surgeries; Public Libraries in Kings Lynn, Downham Market, Dersingham, and Hunstanton; Tourist Information Centres in Kings Lynn and Hunstanton; the QE Hospital, or from Walk Leaders. Contact Details: Main Contact: David Mace tel: Walk Leader Training and Coordinator: John Priddle tel: Refreshments & Location Liaison: Josie Allan tel: Programme Compiler: Mick Donoghue tel: Cold but sunny! (Hunny)