Building the strength, balance and stamina to enjoy life for years to come

I’ve just returned from a fantastic walk at Houghton Forest in West Sussex. The autumn colours were magnificent, the woodland paths were beautiful, and it was an absolute joy to be outside enjoying the countryside.

But our morning actually started a little earlier, on Littlehampton Beach with our Saturday Warriors fitness session.

We had been busy doing squats, lunges, sit to stands, balance exercises and plenty of other activities designed to improve our strength, mobility and overall fitness.

As we walked up the hills at Houghton, negotiated the downhill slopes and powered along the woodland paths at a good pace, I was reminded of something I regularly tell our members.

Walking is wonderful, but if we want to keep enjoying it as we get older, we need to build the fitness that supports it.

We were able to enjoy our countryside walk because we had been laying those fitness foundations through regular exercise.

And that’s something I believe everyone should think about, particularly as we get older.

Why Walking Alone May Not Be Enough

Walking is one of the best activities we can do for our health. It improves cardiovascular fitness, builds stamina, supports mental wellbeing and gets us outdoors enjoying fresh air and nature.

But walking doesn’t necessarily challenge all the muscles and physical abilities we need to maintain as we age.

As we get older, we naturally lose muscle mass and strength unless we actively work to maintain them. Our balance, coordination and mobility can also decline.

This can make everyday activities more difficult, from climbing stairs and carrying shopping to getting out of a chair or walking confidently over uneven ground.

The good news is that we can do something about it!

By including strength, balance and mobility exercises alongside our regular walking, we can help maintain our independence and continue enjoying an active lifestyle.

Those Squats and Lunges Really Do Have a Purpose!

Sometimes our outdoor fitness sessions might look as though we’re simply playing games and having fun. And we certainly do have plenty of laughs!

But every exercise has a purpose.

• Squats and sit to stands strengthen the muscles we use to get out of chairs, climb stairs and tackle hills.
• Lunges develop leg strength, stability and control, helping us negotiate uneven paths and slopes.
• Balance exercises improve our stability and confidence, particularly when walking on challenging terrain.
• Mobility exercises help maintain movement around our joints, making everyday activities easier and more comfortable.
• Upper body strengthening supports posture and helps with everyday tasks such as carrying shopping and lifting objects.

These are not just exercises to help us become better walkers. They are exercises to help us live better lives.

Your Outdoor Gym Is Waiting!

Some people enjoy going to the gym, and that’s fantastic. But not everyone wants to exercise indoors or use traditional gym equipment.

At WALX Coast and Country, we’re lucky enough to have the beautiful Sussex countryside and coastline as our outdoor gym.

Our regular fitness sessions include:

Saturday Warriors, Littlehampton Beach

A fantastic way to start the weekend, combining strength, stamina, balance and mobility exercises in the fresh sea air.

Tuesday Hillbillies, Highdown Hill

A fun outdoor fitness session using the natural environment, walking poles and a variety of exercises to improve strength, coordination, balance and flexibility.

Friday Fitties, Chichester

A friendly and enjoyable fitness workout designed to help you improve your overall fitness, maintain strength and keep your body moving well.

The sessions offer different exercises and challenges, with adaptations available to accommodate a range of abilities.

And one of the biggest benefits is the social side. We laugh, encourage each other and enjoy exercising together.

You might even forget you’re working out!

You Don’t Have to Be Fit to Start

One of the biggest barriers to joining a fitness session is worrying that you won’t be able to keep up.

I often hear people say, “I’m not fit enough for that,” or “I think I’ll stick to walking.”

But that’s exactly why these sessions are so valuable.

You don’t need to be super fit to begin. What matters is starting at an appropriate level and gradually improving.

At WALX Coast and Country, our sessions are professionally led, and exercises can be adapted to suit different abilities.

If you’re unsure which activity would be suitable, I’m always happy to have a chat and help you find the right place to start.

The important thing is not to wait until you feel less fit, weaker or less confident before deciding to do something about it.

Fitness Is About Being Able to Enjoy Life

For me, fitness has never been just about how fast someone can walk or how far they can go.

It’s about being able to enjoy life.

It’s having the energy to spend a day exploring somewhere new, the confidence to walk across uneven ground, the strength to manage hills and steps, and the ability to keep doing the things you love.

It’s also about maintaining independence as we grow older.

Whether you’re in your 50s, 60s, 70s or beyond, investing time in your strength, balance and mobility can make a real difference to your quality of life.

And it doesn’t have to be a chore.

When exercise is enjoyable, sociable and part of your regular routine, it becomes something you look forward to rather than something you feel you ought to do.

Are You Ready to Try Something Different?

If you already enjoy walking, why not take the next step and add a fitness session to your weekly routine?

You might be surprised how quickly you begin to notice the benefits, particularly when tackling hills, walking longer distances or simply going about your everyday activities.

At WALX Coast and Country, we offer a wide variety of walking and outdoor fitness activities across Littlehampton, Chichester, Highdown and the surrounding areas of West Sussex.

We’re a friendly, welcoming community, and whether you’re looking to improve your fitness, meet new people or simply enjoy being more active, we’d love to help you get started.

Don’t just exercise for today. Build the foundations for the active life you want to enjoy tomorrow.

Come and Join Us!

Take a look at the WALX Coast and Country programme and discover our walks and outdoor fitness sessions.

Not sure where to start? Contact Denise for a friendly chat. I’ll be happy to help you find activities that suit your current fitness and your goals.

Email: Denise@walxcandc.co.uk

Telephone: 01243 908098

We look forward to welcoming you to our community!

Denise Page
WALX Coast and Country