Welcome to the August edition
The summer is whizzing by. We have been very lucky with dodging the rain, but the truth is, those of us that have been caught,
it has been very refreshing. I think we can expect the same sunshine and showers for August. Keep an eye on thunderstorm
cancellations and time changes on hot days.
There has been some confusion re weather warnings and insurance. The situation is, if Amber Warning is shown, it is
instructors’ discretion, as the thunderstorms are so local.
If it is a Red Warning, it is cancelled and not covered by insurance.
For those of you who missed the Shop ‘N’ Drop code last month, I have set up another day for early September. Get shopping
and save on postage and packing, see below.
In this edition Kt looks at how we can stay hydrated in the summer months.
We have two new sessions added to the programme. A Wednesday Walk in Chi and a Saturday afternoon hike.
The Exercise of the month is the pelvic tilt, which is a favourite with the poles.
Dorset WALX Festival 2025
Join the WALX HQ Team and flagship group WALX Dorset for a week of walking on the Jurassic Coast and beyond – come for
a day, a few days, the whole week or just the weekend. A low-cost pass will give you access to 3 walks a day. Walks include
the Purbeck favourites plus iconic Dorset walks including: Dancing Ledge, Golden Cap, Old Harry Rocks and more.
In 2025 the event will run over 7 days starting on Monday 15th September although the bulk of the walks will be on the Friday
19th, Saturday 20th and Sunday 21st – workshops will also be held over those three days. On the Saturday there will be a BBQ
with a live band.
A few of the Chichester walkers have already booked. Chris and I will be there from early Saturday.
If you would like to attend but want to speak to others already booked, let me know. Use the link to book…
https://walx.co.uk/walx-dorset-festival-2025/
Let’s Talk About…
Hydration.
It is so important, especially as the weather is warmer and we are so active, to be conscious of our hydration. It plays a vital
role in bodily functions to allow us to maintain our health. Hydration is important for transportation around the body, our joints,
body temperature, digestion, skin health, organ function, to help prevent illness and it improves our overall performance. As
you can see, fluid intake has many benefits, but are you making the right choices when staying hydrated?
– Aim for 6 to 8 full cups of fluid per day. Water, sugar-free drinks, lower-fat milk, and some hot drinks count.
– Drink regularly throughout the day. Don’t try get all your cups done in one go. Spread them out each day.
– Increase your fluid intake should you be unwell or sweaty from exercise.
– Dilute drinks to reduce the sugar content.
– Add a slice of lemon or lime to water to vary your intake to keep your taste buds happy.
– Drink caffeine and smoothies in moderation. Suitable amounts can be found on the NHS website with guidance of all
nutritional groups. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
– Look for drinks with green and amber-coloured food labels.
– Eat food rich in water to help with your hydration, such as watermelon, cucumber, strawberries, lettuce, and celery.
When out walking, do be aware of the signs of dehydration and always ensure you have some water with you. Mild to moderate
dehydration can lead to headaches, dizziness, thirst, cramps, dry mouth and lips, fatigue and a change in your urination
frequency and colour.
Be aware of your fluid intake and stay safe!
New Walks
New Chichester Wednesday Walk – 27th August 25
Join Us for a Midweek Gentle Walk Around Chichester’s Historic Walls. Take a relaxing midweek break and enjoy a gentle 2-
mile walk around the beautiful Walls surrounding Chichester. This social walk is a great opportunity to meet others and enjoy
the outdoors at a comfortable pace.
We’ll include a coffee stop along the way, and while there are a few small ramps and steps, these can be avoided if needed.
Everyone is welcome — come along and enjoy some fresh air and good company.
BOOK HERE – https://walx.co.uk/find-walx/335623
Saturday Afternoon Hike
This is a new walk to our programme.
Poles are optional on this walk; you can even bring the dog if it is well behaved and stays on the lead when necessary.
The Saturday hikes are walked at a moderate pace. The walks vary but will usually be around 2 hours long.
These are the perfect walk for anyone who works during the week and are busy on a Saturday morning.
The first hike is the 16th August at 2pm.
It might not be for you but, I’d love it if you would spread the word to friends and family, especially if they work fulltime. Friends
with dogs are also welcome. The poles are optional.
BOOK HERE OR SHARE THE LINK – https://walx.co.uk/find-walx/335641
AGE UK SILVER SUNDAY
Age UK are putting on different events all over the country, with an aim to get more people active. The event is called Silver
Sunday. I have put 2 sessions on; one in Littlehampton at 10am and the other at 14.00pm in Chichester.
It would be great if you could promote the event to your friends. I am limiting it to 10 newcomers, however, if you would like to
bring them along, that would be great. Please share the following links with your friends –
BOOK LITTLEHAMPTON – https://walx.co.uk/find-walx/335465
BOOK CHICHESTER – https://walx.co.uk/find-walx/335466
We will have a gentle introduction to walking with poles. You are then invited to join up for coffee and a chat. If you would like
regular company and to try to get more active, we can give you advice on our regular walking and fitness/wellness sessions.Silver Sunday was conceived in 2012 by the lady Christabel flight, who at the time was a trustee of the sir Simon Milton
foundation, and it was run by the foundation for many years.
In 2024, AGE UK took on the campaign. Our vision is of a world where every older person feels included and valued. Alongside
local Age UK charities working in communities across the country, we are determined to create more opportunities for older
people who are feeling lonely, isolated or simply want to change their day by trying something new.
Shop ‘N’ Drop
I have set up a Shop ‘N’ Drop to be delivered to me on Friday 5th September.
Make sure you have your orders in no later than the 3rd September.
Enter the following Coupon code in the Coupon/Voucher code box in checkout – CoastSeptember05
Use this link for the store – STORE
Technique Workshops
When we first start walking with poles, it’s normal to need a little guidance as we get the hang of the technique. With practice,
form improves, but over time, especially as we get comfortable or caught up in conversation, it’s easy for that technique to slip.
Why does good technique matter?
1. Efficiency – Poor form wastes energy, particularly uphill.
2. Injury Prevention – Misalignment can lead to strain or injury.
3. Pace – Over time, compromised technique can slow you down.
We, the walk leaders, will also be taking part in technique refreshers, because we all benefit from fine-tuning.
I’m running a series of free Technique Workshops throughout the summer and strongly encourage everyone to attend at
least one. They will be spread across the programme for easy access.
Upcoming Workshops:
Tuesday 12th August – Boxgrove 6.30pm – BOOK HERE
Exercise of The Month
Pelvic Tilts
This is a foundation exercise when in Pilates. It is important to have an awareness of how your pelvis sits to check spinal
alignment, which can then influence shoulder, hip, knee, and back pain. Introducing pelvic tilts can help you with this
awareness but also give you a subtle stretch through the core and lower back. As well as utilising the glutes, stabilising the
spine and pelvis.
Technique
Stand tall against a wall, looking forwards, shoulders relaxed.
Have your hands on your hip bones so you can follow the pelvic tilts and ensure the pelvis is level.
Keep the shoulder blades in contact with the wall at all times.
Keep the legs long. They do not need to move through this exercise.
Tuck the pelvis (your tail bone) underneath you, as much as possible, using your centre and glutes to help. You will notice the
lower back push into the wall.
Then lift the pelvis up (lift tail bone) behind you, and you will notice the arch in the lower back increase.
Keep tilting the pelvis forwards and back, as much as possible.
Keep the rib cage pulled in as you do this. Avoid the ribs flaring.
Repeat 6 times in each direction, breathing slowly in and out through the nose.
A neutral spine would be in the middle of the two directions, with a slight arch through the lower back with the hip bones level,
whilst connecting the ribs with the hip bones.
Options
As you can see in the images, there is also an option to complete laying down. I actually find this easier as you can focus more
on the tilts as the floor supports your full body weight. You will feel the back imprint into the floor/mat. Which will then lift away
from the floor as you over arch the back.
As a progression, pelvic tilts can lead to bridges and squats.
Contraindications
This exercise is generally accessible to most, but should you have any unhealed injury, especially in the shoulders, back or
hips, don’t do it until you are feeling 100%. Avoid with spinal arthritis and osteoporosis.
Stay in touch!
🌍 Website: WALX Coast and Country
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📧 Email: denise@walxcandc.co.uk