STAR INSPIRATION

FIT & WELL 2120 FIT & WELL

SLIMMER ANDHAPPIER!’

‘Walking makes you W

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With 13 walking books and DVDs, plus her new ITV series Best Walks With A View, Julia has become a bit

of an expert on the subject. And she’s determined to get us all moving in 2017.

At 46, and after three kids, Julia is in great shape. She’s a, ahem, walking example of how putting one step in front of the other can shift the pounds – she lost her baby weight after having son Zephyr, now five, and twin girls Xanthe and Zena, 23 months, by lacing up her walking boots within months of giving birth. Here, she reveals her top tips to give you a health and mental boost this year, by making the most of the great outdoors.

Why go walking?Julia says ‘The physical benefits are brilliant – you burn calories, firm up your legs, core and even arms, and can get that heart working, if you push yourself hard enough. It’s also incredible for your mental health. It’s been suggested that a half-hour walk in a green space is as good for your mind as chatting with a therapist for an hour. I also find that if I have a problem when I set out on a walk, I’ve come up with a solution by the end. Plus, we have an amazing variety of landscape in the UK – beautiful coastlines, countryside and mountain ranges, as well as city parks. We should make the most of it.’

How do I get started?Julia says ‘Start slowly – even just a 10-minute walk – and make it part of your daily routine. Walk to the shops or take the kids to the park – pushing a buggy up a hill can be a real workout.

‘Download all my TV walks for free from The Outdoor Guide website (theoutdoorguide.co.uk). There’s advice on the level of difficulty of each walk and whether they’re family, dog or wheelchair friendly.

‘Sign up for a Ramblers Walking Holiday. These guided breaks will give you a great introduction to walking. You’ll have an expert leading the pack and meet lots of like-minded people.’

How can I give my workout a boost?Julia says ‘It’s easy to push a leisurely amble to a cardio workout. Pick up the pace and choose a route with varied terrain to include some hills. Engage

your whole body too – stand up straight, hold

in your core, tuck your bottom in

and move your arms

briskly. And why not end your walk with a mini

circuit? Include

body-toning

stretches and body-strengthening push-ups and sit-ups. It certainly beats an hour in the gym.’

Struggling with motivation?Julia says ‘Set a goal or a challenge you can aim for. Doing a fundraising event for charity means other people are relying on you to get out walking. Buddy up with someone. You’re less likely to slack off training if your friend is waiting for you in the cold.

‘Invest in an activity tracker. I try to do between 5,000 and 10,000 steps a day. This may seem a lot, but you’ll be surprised when you start measuring your steps how quickly they build up. If I notice I’ve only done 4,400 steps, I’ll go up the stairs a couple of times to hit my goal. Plus, you can set personal goals and compete with other walkers online.’

Julia on the Old Harry

Rocks Walk in Dorset

That’s clever!

The colour green makes exercise easier. A study at the University of

Essex showed that those exercising in front of the colour green showed less

mood disturbances and those taking part felt lower exertion

levels during the experiment.

Did you know?A protein called BDNF (Brain-

Derived Neurotrophic Factor) is released when you exercise. It acts

as a reset switch, which is why we feel happy and clear-

headed after exercise.

Presenter Julia Bradbury reveals her top ways to walk off weight JULIA’S KEY KITHealthy Back Bag, £115, thehealthybackbag.co.uk This stylish backpack is made of strong, water-resistant cotton to protect your must-haves on your outdoor adventure.

Merrell Moab FST Mid Gore-Tex Walking Boot, £130, merrell.com/uk Comfy, hard-wearing and breathable, this bright boot will keep you clocking up those miles.

Robens Coniston T7 Folding Trekking Walking Poles, £33, cotswoldoutdoors.com Handy for when you need a little extra support trekking on tricky terrain.

ViewRanger App, Free (iOS, Android)Download Ordnance Survey Maps, discover inspiring trail guides and record your outdoor journey.

JULIA’S TOP WALKSCastle Crag Borrowdale Walk (Lake District), Old Harry Rocks Walk (Dorset National Trust), Malham Cove Walk (Yorkshire Dales) Julia takes on eight of the UK’s best-loved walks in her new book Unforgettable Walks (£8.99, Quercus).