Turn over to learn how Scotland is the perfect country for pounding the pavement

is best. You should be breathing a little faster, feeling a little warmer and can feel your heart beating a little faster, but you still feel comfortable and are able to talk.

Some of the physical health benefits regular brisk walking offers include:

Improved performance of the heart, lungs and circulation

Lower blood pressure Reduced risk of coronary heart disease and strokes – inactive and unfit people have double the risk of dying from CHD

Walking regularly at any speed helps with the following:

Helping manage weight Reducing the risk of Type 2 diabetes Reducing the risk of certain cancers such colon, breast and lung cancer

Improved flexibility and strength of joints, muscles and bones, and reduced risk of osteoporosis

Increased “good” cholesterol Boost for the immune system Improved mood, reduced anxiety, help with sleep and improved self-image

Last month, Ramblers Scotland launched its #RoamSweetHome campaign to keep walkers connected to landscapes and each other during lockdown. It also urged people to keep connected during lockdown – both with landscapes and each other – for their physical and mental wellbeing.

The charity is urging everyone who can safely do so to stay active in their homes, balconies and gardens and during daily short walks from their front doors. People are being urged to share their mini-adventures using the #RoamSweetHome hashtag to inspire others and to keep connected with the outdoor community. Details at ramblers. org.uk/roamsweethome.

Ramblers Scotland director Brendan Paddy said: “Sadly, we had to suspend all our group walks, social activities and volunteering programmes – as everyone’s safety must come first. But we hope the #RoamSweetHome campaign will keep walkers’ spirits up with lots of great advice, activities and entertainment, all in line with official guidance on social distancing and safe exercising.

“Our members have already been doing great work to look after each other and stay connected in innovative ways. For example, Linlithgow Ramblers will climb the height of Beinn na Lap on their stairs this weekend, as one of their members’ virtual ‘final Munro’. Loads of other Ramblers groups are running fun online events to help the outdoors community through this challenging time.”

For people who have been out and about the charity is urging walkers to respect the interests of all people who use the outdoors, avoid crowded areas, practice social distancing and wash your hands regularly.

Walkers are urged to be considerate to others and make sure you follow the Scottish Outdoor Access Code. You should:

Leave gates as you find them keep dogs under close control Follow reasonable requests on local signs

Take litter home.

Paddy added: “Ramblers Scotland strongly supports the approach taken by the Scottish Government, which is based on the principles of the Scottish Outdoor Access Code.

“In these extraordinary times, exercising access rights responsibly is more important than ever. Walkers should make extra efforts, including responding to reasonable requests from land managers, to help keep everybody safe and avoid disruption to food production.”

For more information go to www. ramblers.org.uk/go-walking, and then click on “Medal Routes”