Private Walks and Countryside Walks

Available upon request; pricing see below under 'more information'.
​We can custom-design a day out of town for you and your family. Based on your needs, this can include fitness walking, nature-mediation and some teaching about wayside wonders, such as birds, plants, and local history. 

Group Walks (West London)

Join us for a guided walk through nature - with a friendly group of people. What we do on the walks:

• Fitness walking at three levels (Gentle, Active, Dynamic)
• Warm-up and cool-down exercises
• Feedback, tips and exercises to improve your technique and get more out of your walk
• Enjoying nature - spotting birds, wildlife, and interesting plants.

Please note

• Before you  join our walks you need to take our Foundation Course. This ensures that you use your poles in the right way and turn your walk into a full body workout. It also prevents you from building bad habits and damaging your joints.
• To join our Active or Dynamic Walks, you need to be able to use the appropriate arm/leg dynamic (step-push on the opposite side). 
• If you have taken a course with the INWA/the British Nordic Walking association before, we will assess your style and may invite you to join the walks without taking the course first. 

Walk Schedule

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If you have not walked with us before, contact us, please. You cannot just join a walk. 

Sign-up: per Email: vitalityleap@gmail.com, phone/text: 07766 464623, or join our Whatsapp group.

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Schedule Changes

​Short-term schedule changes will be announced per whatsapp group. If you are not on whatsapp, contact us before you come to the walk. ​

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Tuesdays

 Meet at Bunny Park (Hanwell Zoo; Church Road Parking) 
​click for map

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evening walk:
​Mixed Abilities

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NOTE:
​Evening walks only happen during the summer season, until end-of-October. They will come back in March. 

Thursdays

 Meet at Bunny Park (Hanwell Zoo; Church Road Parking) 
​click for map

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9.30-10.30am:
​Mixed Abilities

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NOTE:
Note: We make this a Long Walk ever once in a while, dates will be announced (the long walk will be 9.30 to ca. 12pm and counts double in the price structure). 

Saturdays

Meet at Horsenden Farm parking area, Perivale.
​click for map. 
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9.30-10.45am
Mixed Abilities

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​NOTE:
20 and 27 November 2021

Sundays

Meet Studland Road/High Lane, North Hanwell.  click for map
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9-10am: Dynamic 
10.15-11.15: Active
11.30-12.30pm: Gentle

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Mixed Abilities Walks

These are walks for all levels, including Gentle walkers. If we have different technical abilities and fitness needs, we will send the faster walkers around the field twice... so everybody can enjoy a workout at their level. 
Important: Even for Mixed Abilities walks, you need to have done our Foundation course and be able to walk in the right rhythm (opposite leg/arm movement). 

The other walks are described below.
Please make sure to walk at your level.

Gentle Walks  - 1 hour (Brent Valley, Hanwell, Greenford)

Prerequisites:

• Ability to walk safely, without the risk of falling over.
• Ability to swing both arms. ​​
• Foundation Course (you can come on a test walk before taking the course).
• These walks are mostly on rather good trails
  

These are relaxing walks at a moderate speed, which improve your fitness and agility. We keep to the drier paths and avoid the muddy fields as much as possible.
In the warm-up and cool-down phase, we will do some exercises that help with flexibility and strength. You also receive some ideas on how to improve your walking technique, but there are no speed-drills.

Target group:
This is ideal for you if you would like to relax and enjoy nature and the company of others on your walk, build up your fitness level, work on your technique or overcome health issues.
Many people come on a few Gentle walks after the Foundation course to improve their technique and fitness levels at moderate speed, and then join the Active walks after a few months. 

 Active Walks  - 1 hour (Brent Valley, Hanwell, Greenford, Perivale)

Prerequisites:

• Foundation course
• Ability to use the correct arm/leg dynamic (no same-side walking)
• Good Fitness level, to walk at a steady speed for one hour (without a break)
• Ability to walk safely on uneven, rough and sometime slippery ground (walk are mostly on good trails, but sometimes meadows or wood paths). 

These are faster walks than the Gentle Walks, and we choose longer routes. We sometimes walk on muddy, challenging ground. We will choose the route/distance to cater for different ability levels in the group and add some extra loops or challenges for more advanced walkers. We also do some technical drills and participants will receive some individualised feedback to help them improve.

Target group:
These walks are for people who have a fitness interest and enjoy a mix of fast-paced walking and more leisurely walking.
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Dynamic Walks  - 1 hour (Brent Valley or Horsenden Hill, Perivale)

​Prerequisites:

• Foundation course
• Solid Nordic walking technique
• Strong fitness level: Ability to hold a fast speed and go uphill/downhill on steep slopes 
• Ability to walk safely on difficult paths that are sometimes slippery (with long grass, mud, rolling pebbles, tree roots, etc.).​​

These walks are faster paced than the Active walks, and there will be some speed and agility drills. We intend to achieve an intense  full-body workout while still enjoying each other's company and being in nature. 

The Brent Valley Dynamic walks are mostly on flat territory. Horsenden Hill walks will go up/down the Hill (82m) a few times on each walk, and then include some dynamic speed walking in the flatter parts. 

Target group:
People who use their Nordic Walking as a workout and want to gain fast fitness results. Ideal to build up for the skiing season or supplement your gym work. You won't be able to have a leisurely chat on these walks, but there is time to socialise before/after the walk.
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Long Walks  - 2 to 3 hours (Brent Valley/Osterley Park/Heston)

​Prerequisites:

• Foundation course
• Good fitness and solid, safe Nordic walking technique. These are circular routes, so all participants need to be able to walk at a steady speed for 8-12km. 
  
•  Ability to walk in wet and sometimes muddy grass (These walks are mostly on trails or meadows).

These Active/Dynamic walks happen on occasion in good weather. Dates will be announced a few days before the walk (three walkers minimum).

Usually, we will walk about 2 hours, but participants are asked to allow an additional 30 minutes, so that we can take an extra loop or walk at a slower pace based on participants' needs. 

After Covid restrictions are lifted,  we will occasionally meet at a different location, for example: Burnham Beeches, Colne Valley, Richmond Park or Hampstead Heath. 


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More Information (click for maps)

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Medical readiness for Nordic walking:
Nordic walking has many health benefits and is appropriate for most people. As a minimal requirement for joining our walks and courses, you have to be able to walk safely, with no risk of falling over. And you have to be able to swing your arms.
Before joining, you will have to fill in

• the 'Physical activity readiness questionnaire', which contains some medical questions. If you have any doubts about your medical readiness to join Nordic walking, please talk to your GP first.  
•  a "Covid 19 declaration" form (during the pandemic).

Location:

• We walk from three different meeting points: Bunny Park Hanwell; Studland Road/High Lane Hanwell; Horsenden Hill Farm, Perivale   Maps are here.

Costs of Group Walks:

• Regular walks (1-hour): £9 with your own poles, £12 with pole hire.
• Long walks Thursday mornings: these count as two walks.

Discount Scheme (pay-in-advance): Buy five walks, get one free

• With your own poles: Buy six walks for £45 (valid 6 months = £7.50 per walk)
• With pole hire: Buy six walks for £60  (valid 6 months = £10 per walk)

Cost of Private Walks / Private Groups: 

• Local Walks (starting in or near Hanwell): Cost: £20 for first hour, £38 for 2 hour walk, £48 for 3 hour walk. 
• Countryside Walks: Within max 1 hour drive outside of London. Private Days-out are £80-120  (depending on timing; with lunch break/picnic - bring your own). Special rates for private groups and families, please inquire.

Poles

• To join our courses and walks, you need to use genuine Nordic Walking poles, not Trekking poles or Walking sticks. Otherwise, you cannot apply the right technique. Nordic walking poles have 'gloves' for your hands, not just ribbons, which support the correct push back and full body workout. 
•  For the Foundation course, the use of our poles is included in the price. Group walks cost more if you use our poles. 
• Once you decide to buy poles, we are happy to give you some advice. Some cheap poles do not fit well anatomically, have weight limits and don't last long. So make sure you buy poles that are right for you. 
  
  

Other equipment

• You do not need any special equipment; just comfortable walking clothes and trainers / walking shoes (avoid hiking boots with hard soles). 
• Rain gear, sun protection, bug spray as needed.

Children:

• Many children enjoy Nordic walking from the age of about 9 years. We do not offer special children's courses, but interested kids with an adult guardian may join our regular walks/courses (half price to the age of 16). If you join with children, you have to sign-up everybody for each walk, so that we can have the appropriate short poles ready. You will  have to sign a parental consent form when you get started.
• We offer Family Nordic Walking courses (2 hours) for 2 adults and up to 3 children to the age of 16  (£85). 

Dogs

• No dogs allowed on our walks/courses (we love dogs, but there are just too many dog walkers on our suburban trails; it would be too distracting to keep your eye on your dog). 

More info/directions:

• You will get more information/directions once you sign up.

Andrea is a certified Nordic Walking instructor and walk leader.