People across Pembrokeshire are being challenged to step up their activity levels by taking part in Ramblers Cymru’s Big Welsh Walk on May 6.

With NHS health guidelines recommending that adults aged 19-64 should walk 10,000 steps a day (150 minutes of moderate intensity activity a week), the Big Welsh Walk Challenge is a great way to be more active and improve both physical and mental health – especially as May is National Walking Month.

The estimated cost of physical inactivity to Wales is about £650 million per year. People who are physically active have up to a 50% reduced risk of developing major chronic diseases such as coronary heart disease, stroke, diabetes and some cancers and a 20-30% reduced risk of premature death and a study in the journal ‘Mental Health and Physical Activity’ shows walking has a large positive effect on symptoms of depression.

Logging steps, either by using a pedometer, an app or by estimating your steps using a simple calculation is a great way to see how close you are to the daily target and walking with others is a safe and sociable way to reach walking goals.

The Big Welsh Walk challenge routes take in the beautiful and dramatic scenery of Devil’s Bridge/Pontarfynach, the backdrop to famous detective series Hinterland/YGwyll. Walkers could also win a copy of the latest Hinterland DVD (to be released 22 May 2017), in a prize draw open to all participants.

With routes for all abilities and fitness levels, everyone can get involved – from first timers to regular ramblers. Every walker is welcome, whether they are coming alone, with friends, family, or colleagues. Well behaved dogs are invited to join their owners too. To take part, sign up at www.ramblers.org.uk/wales.

The walk challenges, supported by the players of the People’s Postcode Lottery, are:

Woodland Walk, 2 miles – along quiet country lanes, and visiting a beautiful community-run woodland.

King Offa’s Challenge, 6 miles – walking along a tranquil river valley and involving a gradual ascent and lovely views.

Mary Jones’s Challenge, 10 miles – taking in a magnificent river valley, and beautiful forest trails, bridleways and footpaths.

Owain Glyndwr’s Challenge, 15 miles – combining spectacular open moorland, forest trails and a serene river valley.

The two-mile Woodland Walk is free to enter. Entry for the challenge routes is £20. This small sum will enable Ramblers Cymru to repair and protect the public footpath network throughout Wales so that walkers can easily access and enjoy beautiful walks in nature.

For further information on the Big Welsh Walk Hinterland Challenge, Saturday, May 6th, 2017 visit www.ramblers.org.uk/wales. You can also add your step count to the 672,000 miles logged so far by 5,583 Welsh walkers as part of the Wales Pedometer Challenge at www.walespedometerchallenge.org.uk.