Exercise tips

There’s plenty of ways to get fit and shed those extra pounds on the towpath.

The canals are generally seen as a relaxing place to be, and a week’s boating holiday an ideal opportunity to chill out and leave the cares of the world behind you.
However, what few people realise is that boating can boost your fitness levels, develop your arm muscles (lockwinding) and tone your legs (walking to the next lock).

Forget about gym fees, head to the canal to keep fit and healthy
If you live near a canal or river, you have a perfect (and scenic) walking or running route right on your doorstep. What’s more, our typical canal architecture: bridges and lock gates, not to mention trees, steps and picnic tables, can provide useful props for your warm-up or cool-down exercises. Read on to find out more.

Running along the towpath

Running along the towpath is much more fun than pounding the pavements or a treadmill in the gym. For one thing, the surroundings are prettier: you’ll be able to watch the wildlife and the colourful boats float past. For another, people are friendly down by the canal, so you’ll be able to say a somewhat breathless hello to any anglers or boaters you pass along the way.
Remember to start off slowly when you begin your run to warm up, and if you’re planning a long run, don’t forget to pace yourself. You’ll soon become familiar with your stretch of towpath, and before long will be challenging yourself to reach the next bridge or lock gate each time you run.
What’s in your area? Take a look at some routes near you, get your trainers on and get running.

Cycling along the towpath

Cyclists are welcome on many towpaths, so make your way along your local canal on two wheels to get fit. Unless you are cycling in London you’ll need a cycle permit to cycle on the British Waterways towpaths. Download your free cycling permit. There are plenty of cycling routes all around the country so you can plan every part of your journey.

The towpaths are for everyone, so be courteous when you use them for exercise. When using the lock gates to warm up/cool down, hold off if a boat is going through the lock and watch out for fishing rods on the towpath etc. When cycling along the towpath, ring your bell when you want to pass walkers and don’t speed past other towpath users.

Exercises

Warming up and cooling down is an essential part of exercise and just as important as the actual exercise itself so do a few minutes of gentle walking/cycling before and after your exercise. Take advantage of the canal architecture to so some stretches and tone up your muscles. Here are some simple exercises and stretches that can be incorporated into your outdoor work-out:

Thigh & buttocks exercises
Use a picnic bench or seat by the towpath for both of these exercises
Squats – excellent for toning your thighs and buttocks
Stand in front of the seat, feet hip width apart. Bending from the knees, lower your buttocks as if you were going to sit down but just as you’re about to reach the seat slowly return to your starting position. Repeat the exercise 15 times and if you can, do three sets.

Thigh stretch – your thighs will thank you for this stretch after doing all those squats
Stand upright using a wall or tree for support and balance. Flex one leg raising your heel to your buttocks (keeping the knee of your supporting leg ‘soft’, do not lock the joint) reaching back to grasp the foot with your hand gently pull your heel towards your buttocks.
Hold for 15 – 20 seconds and then repeat with the other leg

Calf stretch
You can use a tree or wall for this stretch
Stand 4 – 5 steps away from a tree/wall and bend one leg forward keeping the other straight. Lean against the wall keeping your outstretched leg in line with the rest of your body. Keep rear foot flat on floor and parallel with your hips. Move hips and chest towards the wall feeling a stretch along the back of your calf. Hold for 15 – 20 seconds. This stretches the calf muscles and should be done after exercise.

Leg stretch
You can use a bridge, railing or wall for this stretch
Stand 3 – 4 steps away from the railing or wall. Lift one leg so that the heal is resting on the railing and slowly reach for your foot with one or both arms. Keep both legs straight and hold for 10-15 seconds. Be careful not to over force this stretch.

Arm exercises
You can use lock gates or a picnic table/bench for support
Hold a weight in your hand (you could use a bottle of water which you could then drink on a power walk/run along the towpath) and put the opposite foot on the bench so that your knee is raised. Bend the elbow holding the weight while you breathe out and push from your supporting leg so that your hips and shoulders move towards the bench. Then breathe in as you straighten the arm back out and return to the starting position. Repeat 10 – 15 times and then swap arms.

Alternative arm exercises
You can use lock gates or a picnic table/bench for support
Holding the same weight in your right hand, stand 3 - 4 steps away from a bench and raise your right foot so that it is resting on the bench and your knee is raised. Lean forward from the hips and rest your right elbow mid-way along your right thigh. Raise the weight towards your chest while you breathe out, and then lower the weight and straighten your arm while you breathe in. Repeat 10-15 times and then swap arms/legs.

Standing press ups
You can use a tree or wall for this stretch
This is an alternative version to traditional press ups that you would do on the floor
Using a tree or wall, stand 2 – 3 steps away. With feet hip width apart, raise your hands to chest height (to form a ‘T’) and then lean in against the tree/wall. Using your body weight for resistance push back until your arms are nearly straight (taking care not to ‘lock’ your elbows) and then slowly lean in to the wall again as if pressing against it. Repeat 15 times. For shapely arms and shoulders do three sets.

Crunches
You can use a bench for this exercise
Lie down on your back with your knees bent. Place your hands behind your head with your elbows out to the sides. Crunch forwards by squeezing your abdominal muscles and breathing out. Your shoulders should lift off the bench. Remember that your hands should not be forcing or supporting your head. Hold for a couple of seconds and breathe in as you return to the starting position. Repeat 10-15 times.

Remember…
If you have any concerns about your health it is important that you talk to a doctor before starting any new exercise programme. You should stop exercising and contact a doctor if you have pains in your chest or begin to feel short of breath, dizzy or nauseous.