Walking is free and it's a great way to build up to doing 30 minutes of physical activity five times a week, which gives you great health benefits. It doesn't even have to be done in one session, break it down into two or three 10-15 minute sessions.

Sometimes it is taking the first step that is the hardest when you are starting to get more active.

Getting Motivated

• Walking is a beneficial activity that most people at all levels of fitness can do
• Encourage friends and family to walk with you and if possible make it a regular occurrence
• Set yourself some goals (short-term and long-term)
• Keep a record of how many times a week you walk
  or do other activities and for how long
• Join a local walking group

• If you have been inactive for a while check with your doctor before beginning any activity
• Listen to your body - if you feel pain, dizziness, nausea, or unwell in any way - STOP.
• If the symptoms do not subside, consult your doctor
• Ensure you do a proper warm up and cool down
• Do some stretches once you are warmed up
• Drink small amounts of water before, during and after your walk, particularly in warm weather when you are sweating heavily
• Walk with a friend or family member for pleasure and safety
• Walk during the day if possible or on well lit streets
• Wear comfortable shoes
• Wear reflective clothing at night

On your Bike!

A Barnsley cycling guide has been produced offering you six cycling routes spread across the borough.

Each guide has a map and a route description with details of the distance, the grade of difficulty and approximate time needed to complete the ride. Some local visitor attractions and points of interest are also identified along the routes.

Download the pack below.

Barnsley Cycling guide 2007 introduction
Barnsley Cycling guide 2007 about this pack
Barnsley Cycling guide 2007 route index
Barnsley Cycling guide 1 Royston & Notton Grange
Barnsley Cycling guide 2 Dodworth & Silkstone
Barnsley Cycling guide 3 Cudworth & Worsbrough
Barnsley Cycling guide 4 Worsbrough, Old Moor & Elsecar
Barnsley Cycling guide 5 Thurnscoe, Clayton & Great Houghton
Barnsley Cycling guide 6 Wortley & Howbrook

For further information or to ask for a free pack please phone Barnsley Council's planning and transportation service on 01226 772655. Guides are also available to pick up from Cooper gallery, Elsecar Heritage Centre and Worsbrough Mill and Country park.