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

---

If you have not walked with us before, do contact us. You need our Foundation Course to join the walking groups.

Sign-up: per Email: vitalityleap@gmail.com, phone/text: 07766 464623, or join our Whatsapp group.
Holidays: No walks between 12-23 April; 24 May to 7 June; and 19 to 31 August 
​Short-term schedule changes will be announced per whatsapp group only.
​If you are not on whatsapp, contact us before you come to the walk. ​

---

Tuesdays

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

---

6.30-7.30pm (summer season only): Active

Thursdays

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

---

9.30-10.30am:
​Mixed Abilities

Saturdays

Horsenden Walk 
​Meet at Horsenden Farm parking area, Perivale.
​click for map. 

---

9.30-10.45am

Mixed Abilities

• 26 Feb
• 2 April; 30 April
• 7 May

Occasionally, there are longer walks on Saturdays, including out-of-town walks. 

Sundays

Meet Studland Road/High Lane, North Hanwell.  click for map
​​

---

9-10am: Dynamic 
10.15-11.15: Active
11.30-12.30pm: Gentle

---

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 use the correct body dynamic (opposite leg/arm movement). 

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.
​

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.
​

Long Walks  - 2 to 3 hours 

​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 will be announced a few weeks before the walk .

Local walks will take 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. 

Some of the walks will be further away from West London (e.g. Burnham Beeches, Chilterns, Grand Union Canal, etc). These longer walks will be announced/organised separately. 


​

More Information (click for maps)

---

Medical readiness for Nordic walking:
Nordic walking has many health benefits and is appropriate for most people.  Minimal requirement for joining our walks and courses:

• you have to be able to walk safely, with no risk of falling over.
• you have to be able to hold the poles and swing your arms.

Before joining, you will have to fill in our '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.  

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): £10 with your own poles, £12 with pole hire.
• Long walks (2-3 hours): 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. 
• Share your Walking time: And additional person on your private walk only pays £15, and a third person £10. They must have taken our Foundation course to join.
• Countryside Walks: Within up to 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 courses, the use of our poles is included in the price. After the course, we recommend that you walk with our poles for a few walks to find out what you need (pole length and quality). 
• 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 10 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  (£90). 

Dogs

• No dogs allowed on our walks/courses (we love dogs, but our suburban trails are just too busy; 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.