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C�A�G�N� Y�U� L�F�... It’s easier than you think. Instead of using your car for 1 or 2 mile journeys why not give walking and cycling a go?


The idea is that it takes you around minutes to walk 1 mile and minutes to cycle 2 miles. But don’t worry if you don’t achieve this straight away because the more you do, the easier it will become and the further you’ll be able to go!


Do your 2�/1� so by 2�1� you’re ready to cheer on Team GB feeling fitter, healthier and happier! So why not give 2�/1� a go!

Change4Life – in order to maintain a healthy weight we need to both eat well and move more. Many families are making changes that will help them live healthier and longer lives. To find out more about Change4Life please visit or call 0300 123 4567.

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www.walkenglan� or visit your lo�al authority’s walking an� cycling web pages to see what’s going on in your area.

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25/3/09 15:58:48

introduction You don’t have to be an Olympian to enjoy the benefits of being active! Team GB astonished the world by finishing 4th in the Beijing 2008 Olympic Games. Now it’s time to see if we can go even better. If everyone does a little more exercise each day, like a short walk to the shops or with the kids to school, then we can be the first Western nation to reverse the trend of being overweight. Using our cars less will also save money as well as helping the environment. Read on to find out how to get started and make a Change4Life.

So why make fewer journeys by car?

And why cycle? • Nearly a quarter of all car trips are under 2 miles. Cycling instead can take just 12 minutes and around town it is often quicker than the car.

• The fewer trips you make, the more money you save on fuel.

• Cycling those 2 mile trips instead can save you over

• Short trips are inefficient when it comes

£600 each year in fuel1.

to fuel economy.

• It’s a great way to exercise. It has a low impact on your

• Short journeys increase the wear and

joints and each 2 mile trip can burn up over 100 calories.

tear on your engine.

• The whole family can enjoy cycling together and

• It reduces the CO2 emissions that contribute

it’s cheap.

to climate change.

• If everybody cuts down their short car trips, it will reduce congestion, lower pollution levels and improve the air that we breathe.

• Places with less traffic and more walking and cycling are nicer to live, work and play in.

• If you have more than one car in your household, and more family members walked and cycled, you may be able to give up that extra car. And save thousands of pounds each year on running costs.

Stay active and save money!

And why walk? • Many of us use the car to travel just 1 mile, but it is a perfect distance to walk and normally takes just 20 minutes.

• Walking the 1 mile trips instead can save you over £160 each year in fuel2.

• All you need is a pair of comfortable shoes. • You can make it a part of your everyday routine. • Walking briskly on a regular basis is good for your heart and lungs, helps burn calories and is a brilliant way to a healthier active life.

• It’s a great way to get all of the family doing something fun – and it’s completely free.

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Taking care • Always wear a helmet when you cycle. • Wear high visibility clothing and make yourself as easy to see as possible.

• The Highway Code also has good advice on walking and cycling safely – it’s not just advice for motorists!

DfT Walk&Cycle 6pp D5.indd 2

• If you want to brush up your cycling skills contact your local authority about cycle training or see

• From 2009-11 around £140 million is being invested each year in improving cycle facilities and cycle training in

England - double the amount invested in 2006.

• Over the last 10 years, cycling casualties have fallen, while road traffic has increased. 1. - urban cycle and extra urban cycle

25/3/09 15:58:48

Change for Life: walking & cycling