Walking: series of walks

Walking is a natural physical activity that provides health benefits for people of all ages. It is also a habit that is becoming increasingly popular among Barcelona residents. For this reason, and to foster healthy physical exercise, the Barcelona Sports Institute promotes various walking programmes during the year.

Advice before you begin this physical activity:

-   Avoid times of extreme cold or heat, protect yourself from the sun (cap, sunglasses, sun cream, etc.).
-   Wear comfortable clothes and suitable footwear for the activity; don't wear clothes that are too warm.
-   Go at a pace that allows you to breathe easily.
-   Don't eat a big meal before the activity. Take water to drink before, during and after the route, especially if it is a long distance.
-   Do stretching exercises after the activity.
-   Respect road-safety regulations.
-   A pedometer may be useful (if the circuit is not marked) so you can measure your steps and distance every day and see how you are improving. But it is always a good idea to take a watch with you.

- Start at an easy pace and then increase the intensity:

o   For the first two months: walk for 20 minutes a day, three times a week, on alternate days, adding a few minutes every week.
o   In the third month, walk for 40-45 minutes a day, four times a week, on alternate days, adding a few minutes every week.
o   In the fourth month, walk five times a week, adding a few minutes every week until you reach 60 minutes a day.
o   Maintenance: Maintain the 60 minutes a day, between five and seven days a week, with the aim of increasing your pace, so you do the same route in less time.

Barnatresc Cycle website

Barnatresc is an annual programme of non-competitive walks, suitable for walkers of all ages, which promotes a simple, healthy activity that is open to everyone. On average, the routes are between 12 and 15 km long.

The organization is in charge of the Barcelona Sports Institute and the Association of Hiking Entities of Barcelonès.

Sustainable commitment:

•   Reach the starting point on foot, by public transport or Bicing.
•   It is a good idea to bring water from home, in a canteen or similar bottle, to avoid plastic waste.
•   Use the appropriate containers for recycling.
•   If the walk passes through a green area, use the established paths, without opening up shortcuts that spoil the area.

Due to the restrictions arising from the covid-19 pandemic, it has been necessary to modify some of the characteristics of this activity, for this reason it is recommended to consult the Barnatresc Cycle website.