The UK’s Chief Medical Officers (the Government’s principal medical advisers), recommend adults do at least 150 minutes a week of moderate intensity physical activity to keep fit and healthy. This can be done as 30 minutes, five days a week.

In support of this message, Ramblers Scotland has developed TAKE 30, a guide to walking for health and fitness to encourage more people to be more active in their daily lives.

The Scottish Government are piloting a GP referral scheme to physical activity for patients in January 2013. TAKE 30 offers a wealth of resources to support independent walking, walking with friends or family, walking with children or walking in a group in Scotland which will support patient referral.

Dr. Andrew Murray, the Scottish Government’s former Physical Activity Champion and now President of Ramblers Scotland, urges us all to be more physically active in our daily lives. He recommends downloading the TAKE 30 12 Week Walk Plan to get started.