The outdoors is good for you, reveal new studies

Anyone who walks or gets out in the great outdoors every now and then will know the benefits to their physical and mental health. Now two new studies reveal more about the good that comes from time in the open air.

Essex University has found that as little as five minutes of "green exercise" can have significant mental health benefits. Green exercise is outdoors exercise, including walking and cycling. Of course, most of us will want to be enjoying our green exercise for a lot longer than five minutes but it just goes to show that even a short time outdoors in sunlight being active each day is good for our minds.

This study, as well as many others, show that a daily walk in daylight can boost feel-good emotions that keep the blues away.

So it's now wonder that a National Trust survey produced such startling statistics about nature and happiness. Trust survey, which was commissioned as part of the National Trust's inquiry into public access and enjoyment of the outdoors, asked 1,294 UK adults about their connection with nature.

Some 80 per cent of the happiest people in the UK said they have a strong connection with nature, compared with just 37 per cent of the unhappiest.

We're feeling spring in the air - and more time for making the most of our fabulous Scottish outdoors playground. If you're stuck for ideas then give Glentrek a call. We have a wealth of walks, both guided and self-guided, on offer in 2011.

The rise and rise of people walking in the UK

Two websites that offer downloadable walks in the UK are reporting a huge increase in interest. In our opinion, this confirms what we have been seeing over the last couple of years, that walking is now even more popular than ever before.

According to National Trust figures, more than 350,000 walks have been been downloaded from the charity’s website in the last 12 months. This represents a rise of almost 40% when compared to 2009 and it means that a walking route was downloaded every 90 seconds.

Meanwhile, leading Scottish walking website Walk Highlands reports a 70% rise in the number of walks downloaded over the last year, and an even bigger rise in the numbers of people coming online to share their adventures.

In particular it's the walking routes that are most suitable for families that are the most popular.
At the National Trust, a spokesperson said: "We've seen a remarkable growth in the popularity of walking in the past couple of years.

"We’re finding that more people want to get out into the great outdoors but often need to be pointed in the right direction. You don’t have to be an expert to go walking, you just need to enjoy getting outside."

At Glentrek, we're delighted to see this rise in popularity of walking and we have certainly been seeing a greater demand for our guided and self-guided walks.

We are keen for more people, especially families, to make the most of Scotland's stunning countryside by walking further and across a range of terrains. We have blogged before about the benefits of walking. These include improved physical fitness and mental well-being.

So where will you be walking with your family this spring? We would love to hear from you.

The wonders of winter walking

Bright blue skies, dramatic snow-covered landscapes, sparkling frost and ice on bare trees. Just because it's cold outside it doesn't mean you should stay indoors and put your feet up. A walk in the countryside in winter can be a feast for the eyes - and a great way to boost your mental and physical health.

Unless you are experienced in winter walking, however, we recommend you stick to lower level walks on routes that are clearly waymarked. Alternatively you could sign up to a guided winter walk or hire your own walking guide to take you to a range of more remote locations.

Glentrek offers a programme of guided walks and self-guided walks, or give us a call to arrange for a guide to lead your own group. You might also like to join one of our winter skills courses so that you can learn for yourself how to walk safely in the wintry hills.

This weekend, for a taste of winter walking on an easy to follow, signposted trail, we recommend this delightful riverside route at Edzell in Angus. The route is 10kms and flat.

The start and finish point is the village of Edzell. From here the path heads along the roadside to the Gannochy Bridge. Here you cross the picturesque River North Esk. You'll be stunned by the amazing deep sandstone gorge here. In winter the river is fast flowing and the views are very pretty.

Follow the road on the north side of the Esk until you reach Glenesk where a footpath then follows the river via the gorge and again cross the Gannochy Bridge. Continue on another footpath that heads back to Edzell, this time on the south bank of the Esk.

Where will you be walking this weekend? We would love to hear about your favourite wintry walks.

Get on your bike in 2011 - in comfort!

Many people will be thinking about ways to get fit in 2011 - and one of the fastest growing activities is cycling. It could be road cycling, off-road cycling on a hybrid or mountain biking. Whatever you choose you can be sure that cycling will improve you cardiovascular fitness and help to strengthen and tone muscles, especially in the legs.

But before you set out for your first ride, there are a few top tips that we would recommend. These tips are specific to comfort! Anyone who has just jumped on their bike and headed out for a couple of hours will know to their cost what happens if you do not think about your comfort first!

Glentrek's top tips for comfort on your bike:

Buy his OR her padded shorts: Padded shorts for women are made to fit women, while padded shorts for men are made to fit men. We have different physiques and requirements in our undercarriage area so it's always a good idea to buy the one that is made to suit your gender. You do need to buy tight-fitting Lycra shorts as there are other looser-fit shorts on the market, too.

Pay more for more: Padded shorts come in a variety of thicknesses so you might want to pay a bit more for a pair that has thicker padding. This isn't a rule but it is often the case.

Nice and snug: Bike shorts should fit well. If the padded area is loose they will move around and rub. So go for a snug fit.

Softer saddle: You can buy saddles boosted with gel for a softer ride. Or saddles with a wider shape. Some people suit these saddles and some people prefer a harder product. It's a question of taste but well worth considering. Try out a few saddles in a shop for comfort.

Add some cream: For men, the product to go for is chamois cream or Crotch Guard. Women can also use Crotch Guard but better still is Hoo Ha Ride Glide. These creams and oils go on to your nether regions and help to soothe and protect your precious bits from chafing.

Gloves: Protect your hands from rubs that come from sweating or wet weather. Choose fingerless or full finger gloves to suit the climate.

Other clothing: Comfort depends on personal taste but most people prefer to choose neat fitting clothing that wicks away sweat. Layers are a good idea as you can peel these off the warmer you become. A wind and water-proof outer is essential almost year-round in Scotland.

Leg and arm warmers: If you start chilly but have a tendency to get hot quickly then choose leg and arm warmers as a layer. These handy accessories cover the areas from the arms of your t-shirt to your wrists and from the bottom of your shorts to your ankles. When you take them off they roll up into a small package and tuck inside a pocket.

Helmet: Not everyone finds a helmet that comfortable but you'll feel a lot less comfortable if you fall off and hit your head without some kind of robust head cover. There are lots of helmets to choose from so try a few on and find one that fits neatly.

Bike fit: Bikes come in a wide range of sizes, shapes and geometry. It's important for body comfort to have one the right size so go along to a local shop and take advice.You'll be able to try a range of styles and sizes, too.

Now you just need to find a fantastic place to cycling. Why not call Glentrek for some advice?

Set yourself a 2011 walking challenge

Ben Nevis: Step out for a walking challenge in 2011

Are you looking for a little inspiration to kickstart your 2011 "walk yourself to improved fitness" campaign? What? You haven't even thought about getting off the sofa and out into the countryside after all your festive indulgences? Then now is the time!

Walking is one of the most accessible and low-budget ways to get fit and lose some weight. Walking is also a cardiovascular exercise that will help to boost the health of your heart. And it does wonders for toning leg and bum muscles.

So what about the inspiration? Here we bring you some ideas for launching your best ever year of walking in Scotland.

Head for the peaks: You could decide to walk a round of Munros, Corbetts or Grahams. These are all popular bagging (that is walking to the summit) pursuits and while it's unlikely that you'll complete a whole round of Munros, Corbetts or Grahams, you could be into double numbers by the end of 2011.

Take on a challenge: Long-distance walking events, such as the Caledonian Challenge, provide a great goal for walkers. You'll need to train for such events and to encourage friends to join you in a team so a walking challenge can be a great way to motivate yourself to get fit.

Do your bit for charity: Many walk events help to raise funds for charity but you could set your own unique walking challenge and raise funds for your chosen charity. Why not pledge to walk to the top of Ben Nevis three times on one weekend or walk the full 64-mile Cateran Trail in two days? You fundraiser can be anything you fancy, but we're recommending it involves walking in Scottish countryside.

Get out with the family: Make 2011 the year you get your kids into walking. Choose some easier hikes to start with and then build up to a bigger challenge. Some of the easiest Munros are located in Angus and could provide the goal for a summer's day hike.

If you have any motivating ideas please do tell us.

Walking in a winter wonderland

Glentrek goes winter walking in Glenshee, Scotland

As traditional as the turkey on Christmas is our Glentrek festive walk. With some leisure time on Christmas Day, Boxing Day and the days afterwards we can think of nothing better than to head off for a countryside hike - or two, or three! This year, we're looking forward to walking in the fabulous snowy landscape of Angus.

Hill walking in the snow isn't for everyone and you should be experienced in the use of crampons, ice axes, avalanche awareness and navigation if you plan to head high into the hills. Otherwise, why not go for a lower-level walk, perhaps following the banks of a picturesque river or the pretty trails through Scotland's expansive forests?

Ensure you are wearing good boots with plenty of grip, lots of clothing layers, hat, gloves, a buff or a scarf and carrying extra layers as well as a drink and snacks. Even if you're planning to stick to trails it's important that you also take a map, compass and a mobile phone with you. And remember that the sun sets in the late afternoon at this time of year so ensure you have enough time for your walk in the daylight.

Wherever you walk the snow is sure to have created a gorgeous winter wonderland landscape. (Don't forget to send us your pictures of your walks this Christmas).

Thanks to Sue McKichan for this lovely photo of Water of leith

If you're based in town or a city then there are still plenty of wonderful places to walk for an hour or so. This photo of the Water of Leith in Edinburgh reveals the delightful scenery just minutes from the busy shopping streets.

If you are adequately experienced for winter mountain walking then you'll love this time of year. A snowy landscape offers a wealth of new challenges and experiences - and the views from a mountain summit are spectacular. We've enjoyed fantastic festive walking days when hardly another soul is seen. Having the landscape to yourself for the entire day is really special.

And while you're thinking about walking why not make a plan for 2011? Do you want to start a Munros round? Have you been wondering about conquering all the Corbetts? Would you like to learn how to navigate safely? Have you thought about heading off on one of Scotland's fantastic long-distance walking trails, such as the Cateran trail? If any of these ideals appeal, or if you are looking for other suggestions, why not give Glentrek a call? We will be delighted to chat to you about walking in Scotland.

Have a fantastic festive season.

All they want for Christmas...

Everyone knows a keen walker - but when it comes to buying them a new and original gift it's not always that easy. Most walkers will already have the full range of outdoors kit in their walking gear wardrobe. You might be lucky enough to know of a favoured item that has come to the end of its life or perhaps you've been listening intently this year and you are aware of a new gadget that they are hankering after. If not, then what should you buy your loved one?

Here we bring you a few ideas that should bring a smile to their face on Christmas morning.

The Ruffnek: A new version of the very useful multi-scarf/buff/neck warming thingie. This "ruff" is made of lovely soft fabric and is about as versatile as any outdoors person could want. It could be a scarf, a hat, a hat/scarf, a sweat band, a hairband, a fashion accessory. Pop a Ruffnek into a Christmas stocking for a lovely Christmas surprise.

Collins Ramblers Best Walks in Britain: A new book to celebrate the 75th anniversary of the Ramblers' Association. There are lots of great walks in his hardback, coffee-table style book. No doubt your outdoorsy recipient will have walked all the walks but they'll still love looking at the pictures!

Heat holder socks: No walker can ever have enough pairs of socks. And a pair of socks that will be sure to keep their feet cosy on even the coldest hike will be more than welcomed. See how they grin as they pop their feet into these oh-so-cosy socks!

Go-lite: Why carry heavy kit when you can carry light (lite?) kit? Most walkers will welcome a lighter weight addition to their walking gear wardrobe so check out the equipment, including rucksacks, jackets, tops, tights, tents, sleeping bags, on offer at this forward-thinking outdoors company.

A Munro calender 2011: From the website MunroMap comes a gorgeous 2011 calendar. Now we'll bet no-one has one of these already!