b'HEALTHof the muscles and burns up an incredible 46% more calories compared to normal walking. Poles (similar to ski poles) are used to propel you forward. The good news is that Nordic walking can be done by anyone regardless of age or fitness levels and apparently uses the same muscles as swimming (without getting wet). There are a number of groups in Bedfordshire including Fresh Air Nordic Walking (as featured in the Feb/Mar17 edition of OVL) and also Walk2Fitness.So there you have it. What could be better than a brisk walk on a summers evening and, who knows, there Jules Minter might even be a pub along the way. Before you know it you would have walked those 500 miles.Get InvolvedL ast month, my husband (Martin) and I were luckyCome along to my outdoor fitness sessions on enough to go to the Glastonbury Festival. Youll be pleased to hear that we are now fully recoveredSaturdays at 9.30am in Harrold-Odell Country Park and managed to survive the hot days, insanitarywww.fitbiznow.co.uk/groupclassesconditions and lack of sleep. The site is vast and in theOr try Nordic walking: www.freshairnordicwalking.com course of a day its not uncommon to walk 20 milesand www.walk2fitness.co.uk between the stages, with plenty of cider breaks alongwww.fitbiznow.co.ukthe way. When we eventually got to our tent each night, our feet and legs were sorewed certainly had a good workout.On the Saturday morning, we arrived at the Pyramid stage to watch the Proclaimers and marched along to 500 miles, that old classic from the 80s. This got me thinking about the benefits of walking in the great outdoors and how to get involved. If you did a brisk walk for 30 minutes at least five days a week, then you will certainly notice the difference. Benefits include increased cardiovascular and pulmonary (heart/lungs) fitness, a reduced risk of a stroke and heart disease, improved balance and stronger bones, increased muscle strength and reduced body fat.The NHS recommends that 29 to 64 year olds should do two types of physical activity per week - aerobic and strength exercises. Walking and cycling are good ways to take care of the aerobic part and can be complemented with strength exercises on two days a week to work the major muscle groups (legs, hips, back, core, chest, shoulders and arms). The NHS website (www.nhs.uk) offers plenty of advice about the benefits of walking and how it can help with a healthy and disease-free life.Walking outside is really refreshing whatever the weather. Martin and I have enjoyed many gorgeous walks in Derbyshire, with the chance to visit new places and we even tried an orientation course.Nordic walking has increased in popularity and is a great way to make new friends. This activates 90% 40 Please remember to mention OVL when responding to adverts'