Walking with the trundl charity app can boost health this autumn

It’s so easy for us to lose the habit of walking and exercising in the autumn. But slowing down over the colder months can lead to weight-gain, joint pain, stiffness and lower mood. On the plus side, by keeping active, you’re better able to battle seasonal viruses and stay mentally well too. And this is where trundl’s motivation to go out walking is so useful. You may not feel like walking, but the trundl app makes exercise easy by inspiring you to help UK charities.

So, what are some top tips for keeping active and walking this autumn and winter? We asked our trundl Personal Trainer Deb Barber for her advice.

Warm up before going walking

To avoid muscle and join strain, do some gentle stretching and balancing exercises before you set off. In particular, give your ankles and knees some attention as they need to be ready for the rougher ground outside.  Rising onto the balls of your feet a few times followed by soft knee bends is a good start.

Dress for the weather and be safe

This may sound obvious, but nothing ruins outdoor walking exercise more than being cold, wet and miserable.  Layers are your friend, with extra socks a must if you have poor circulation. Hat and gloves may be vital and, of course, keep a coat pocket free for your phone and trundl app. In addition, What3words is another great app to download so that you can share precise location if necessary.

Plan your walking route and timing

While it’s easier to be spontaneous during summer, in the colder and wetter autumn months it’s good to have a plan. Check the weather for the week and see if you can create a lunchtime walking habit to optimise vitamin-D exposure.  Even if you can’t get out into the countryside, a park walk still gives benefits of being out in nature. And don’t forget that every minute counts.  Each minute of exercise has a benefit and even a 15-minute walk will do you good.  This is where the trundl app is great. You can record each walk, no matter how far of fast you have gone, and see your impact mounting up.

Mix it up

When you’re walking outside, try to include strengthening and balance exercises too.  Short, brisk walks up a steep slope will boost cardio health for example. Also, if you pause for a coffee, try drinking it while balancing on each leg! People may look at you strangely, but this exercise can help decrease the risk of strains or tumbles.

Keep it up

Most importantly, you must cement the habit. The NHS recommends at least 150 minutes of exercise a week. Many people try to cover this with longer workouts across just 3-4 days.  I always recommend that little and often is a better way to go. A 20-minute daily walk should be your baseline and if you add more on top, that’s a healthy bonus. Getting a friend to join you will help strengthen willpower and there are alway lots of local walking groups too. And once again, this is where the trundl walking app can be your friend. Even if you don’t always have someone to exercise with, trundl gives you many good reasons to go out walking.

Enjoy yourself

Once you get out, being in the fresh air and in nature is so good for us. Give your mind a holiday by focusing on all the sights and sounds around you.  Admire the shapes of the autumnal trees and bushes.  Did you know that looking at nature patterns, or fractals, is great for our brain health? Focus on the sound of your feet for a while, then listen out for birdsong.  Before you know it, niggling work or home problems might resolve themselves and you may even have a ‘eureka’ moment!

We hope this has inspired you to keep up a healthy walking habit this autumn. And if you turn those walks into easy charity donations with the trundl app, you will be helping others too.  Happy trundling!