Fitness Lets get together Exercise is easier and can be more fun in groups, but if youre a novice, where do you start? We look at how a group of ramblers is making exercise more accessible for all words: SaraH JuGGinS Y ou eventually reach a point in your life when you cannot get out and about and enjoy the countryside anymore, and thats a hard thing to have to come to terms with, says Rosemary Greenlaw, as she reflects on her reasons for joining the Highlands Disabled Ramblers. We all know that walking is good for you. It clears the mind, alleviates stress, allows you to meet new people, combats isolation and provides exercise, which is great if you are fit and able to pull on your walking boots and set off. But for people with limited mobility, going for a ramble in the beautiful British countryside is often just a pipe dream. Even getting to the meeting place to start the ramble can be a mountainous challenge for some people, not to mention the possibility of rough or slippery terrain and the UKs changeable weather. However, there are groups across the UK who are realising that rambling and its benefits are not easily accessible for a significant portion of the population. And the good news is that they are doing something about it. The Highland Disabled Ramblers describes itself as a varied group of more than 50 members throughout the Scottish Highlands. It is run by disabled people with able-bodied friends, and it organises rambles every month. We have all sorts of members, says Greenlaw, who is treasurer of the group. There are those people who have never been able to get out and about, then there are those who were vigorously active including fell runners, climbers and serious walkers who have lost their mobility through accident or injury. And then there are people like me, who always enjoyed walking, but have been overtaken by arthritis. Get GoinG! sheenas story find out more Group support Each ramble is approximately five miles. It is taken at a leisurely pace and usually lasts around five hours, including a picnic lunch. A professional guide or ranger normally accompanies the group, pointing out interesting sights such as plants, animals and land features. Greenlaw pays tribute to the team of volunteers who help out, adding that the group wouldnt function without them. Highland Disabled Ramblers has 10 electric scooters that are brought along to the ramble in a couple of large vans, and the group is always accompanied by a number of walkers who help with road crossings and any other health and safety issues. Greenlaw explains that only nine scooters are used by the disabled ramblers - the other one is ridden by an able-bodied volunteer, in case any of the other scooters break down. We do have some laughs about how much trouble we would be in if more than one scooter had a problem, she says, adding that breakdown is rare. The beauty of rambling is that it gives you an instant social network. Exercising generally can be easier with friends; when you have limited mobility, a support network becomes doubly important. Its also nice to be in the company of people who have similar disabilities to you we can talk about things and we understand each other. That is priceless, says Greenlaw. Step to it As part of the Stepping Out programme, Arthritis Care Scotland has launched some new health walks that are suitable for anyone who is relatively inactive. The new groups are located in north and south Ayrshire and Argyll, and the existing three walking groups in Helensburgh, Bute and North Ayrshire are being extended. All of the groups are led by fully trained walking volunteer leaders, who also have arthritis. The groups are aimed at people who want to increase the amount of time they spend walking, but who want to do so in a supportive social environment. For more info, go to pathsforall.org.uk/healthwalkfinder, or to find out more about the Disabled Ramblers, visit disabledramblers.co.uk how to find an exercise buddy meetup.com This group serves as a network for special interest groups. You can find anything from a local walking group to exercising with your pets. social media Its amazing what a prompt on Facebook can do. Put out a message to your friends and see who would like to try swimming or hot yoga. ask at your gym The trainers and staff at your local gym will have a good idea of other people who might like to join you in an activity. They will also be able to recommend exercises that meet your needs, and should be able to help you discover new sports, exercise classes and activities. Get GoinG! There are opportunities up and down the country to get active, whatever your age, level of fitness or mobility level. Arthritis Care has branches and groups all over the UK including walking and activity groups in Wales with many offering fitness activities including tai chi, hydrotherapy, Zumba and walking. To find your local branch or group, call Arthritis Cares free helpline on 0808 800 4050 or visit here sheenas story try these tips from arthritis care volunteer rina pattani. she recommends... Stretching! Its so important. To make me do it, I put a bar of chocolate on a high shelf. Then I really have to stretch to win the reward. During the winter, I always take/make phone calls while pacing the floor. It burns calories, keeps me moving and I stay warm! Win-win. My favourite exercise (when I dont want to leave the house) is to dance. Ill put the radio on and let the music take over its a great all-over exercise. Even a sit down and move your arms and legs routine works. lisett Brown, helplines team manager at arthritis care, suggests: Walking up and down the stairs a few times can be a great benefit in keeping you active. Stretching and exercises can be good to do at home, especially if you have been shown how to do the moves by a physiotherapist. Sheena Gilm our, fourth from l eft For more info, go to pathsforall.org. uk/healthwalkfinder, or to find out more about the Disabled Ramblers, visit disabledramblers.co.uk " , "19":"Food Seasons eatings Embrace the change of seasons with these warming recipes which are refined sugar- and dairy-free from somerset King
