When to stop/ rest

Knowing when to stop

If you have heart disease, high blood pressure, back problems, arthritis, joint pain, diabetes, are recovering from an illness, always check with and get advice from your doctor; prior to undertaking any walks with the ramblers.

Apart from wearing a heart rate monitor there are some simple subjective tests you can use; 

The talk test, if you are able to talk during your exercise without too much effort then generally speaking, you are within a safe level of exercise. Breathing heavily, sweating, aching muscles and talking with difficulty during the walk indicates that your body is working hard which is good (for a while),however, (particularly if you still have a way to go or climb), ask (or get someone else to) the walk leader for a short break and sip some water. If you’re struggling to talk at all, breathing hard, burning legs and can you can feel your heart is pumping hard and fast, slow down immediately, find a safe place to stop and rest (let others know that you are struggling), until you are ready to continue, albeit at a slower pace;

Let the walk leader know, most walks have short cuts and or alternative routes which the leader will know and may be able find someone to accompany you. Alternately, the leader may simply slow the walking pace.

Jelly babies, are easy to carry and quick to release their sugar content, thereby, giving you a fast energy fix.

Never worry about holding the group up, if you’re struggling shout, tell someone, if there’s a mobile signal, call the walk leader or another member of the group. 

The leader will have check points built into the route, to undertake head count checks and ensure that the group is together; if not the leader or another member will retrace the route until they find you. Nobody is left behind.

Remember, if your struggling, you can always repeat the walk at a later date (it's not going anywhere); if needs be get help, to improve your walking fitness.