Get fit, relax in the fresh air or explore
your local area.
The Helix path network provides a stunning backdrop for walks
and runs. Our paths connect 16 communities via 26 kilometres of
paths - so there's always a new route to try.
Walk with a group
Walking 30 minutes fives times a week can be highly beneficial
to your health and fitness, and it's totally free. Walking is ideal
for all ages and fitness levels, and is by far the easiest way to
get more active.
We have the following walks which start from Falkirk Stadium and
walk around the Helix;
Monday 10am Health Walk
Monday 1.15pm Buggy Walk
Monday 7pm Heart of the Helix Walk
Wednesday 7pm Helix Connect
"Get outdoors on the Helix paths and try out Nordic Walking. We use specially designed poles to provide a full body workout. Nordic Walking will strengthen your back, train your core, tone your body and help you lose weight."
Barbara McConnell, Step Forth Co-ordinator
Nordic walking is a full-body exercise that's easy on the joints
and suitable for all ages and fitness levels. It uses specialised
poles to help to propel the walker, meaning you walk faster and
your body works harder. The support given by the poles makes it
easier. Please note that Nordic walking requires special training
before you take part.
Nordic Walking at The Helix usually takes place on a Tuesday
evening. For more information on training, and for other Nordic
Walking sessions around Falkirk, contact Barbara McConnell at firstname.lastname@example.org.
Tips for walking
We've borrowed some information from the National Health Service
Choices website to provide you with some tips for walking. We'd
always recommend that you consult a medical professional before
taking part in any exercise programme.
Regular walking has been shown to reduce the risk of chronic
illnesses, such as heart disease, type 2 diabetes, asthma, stroke
and some cancers.
- A pair of shoes is all the equipment you really need. Any shoes
or trainers that are comfortable, provide adequate support and
don't cause blisters will do.
- Wear loose-fitting clothing that allows you to move freely.
Choose thin layers rather than heavy, chunky clothing.
- For long walks, you may want to take some water, healthy
snacks, a spare top, sunscreen and a sunhat in a small
- If you start taking regular, longer walks, you may want to
invest in a waterproof jacket and some walking boots for more
- Start slowly and try to build your walking regime gradually. To
get the health benefits from walking, it needs to be of
moderate-intensity aerobic activity. In other words, it needs to be
faster than a stroll.
- Moderate-intensity aerobic activity means you're walking
fast enough to raise your heart rate and break a sweat. One way to
tell is that you'll be able to talk, but not sing the words to your
The Helix is a great place to run. Our paths are wide and flat,
as well as being easy on the feet having been recently surfaced
with a smooth finish.
What's more, The Helix provides a stunning backdrop for your
training. Whether you're a serious runner or just starting
out, there's plenty of room for everyone.
Tips for running
We'd always advise that you speak to a medical professional
before taking part in any exercise regime. We've shared some
running tips below, borrowed from the NHS Choices website.
- To avoid injury and enjoy the experience, it's essential to
ease yourself into running slowly and increase your pace and
distance gradually over several outings.
- Start each run with a gentle warm-up of at least five minutes.
This can include quick walking, marching on the spot, knee lifts,
side stepping and climbing stairs.
- Start walking for an amount of time that feels comfortable
(anywhere from 10 to 30 minutes).
- Once you can walk for 30 minutes easily, include
some running intervals of one to two minutes into your
walking at a speed that feels comfortable.
- As time goes on, make the running intervals longer, until
you're running for 30 minutes continuously.
- Run with your arms and shoulders relaxed, and elbows bent. Keep
an upright posture and a smooth running stride, striking the ground
with the middle of your foot.
- Give yourself a few minutes to cool down (to bring your
heartbeat back to normal) after each run by walking followed by
gently stretching your leg muscles.
- Regular running for beginners means getting out at least twice
a week. Your running will improve as your body adapts to the
consistent training stimulus.
- It's better to run twice a week, every week, than to run half a
dozen times one week and then do no running for the next three
We've tried to make The Helix pathways as accessible as possible
for wheelchair users.
If you'd like to learn more about health, sports and exercise
for the physically, mentally or sensory-impaired, get in touch
with Forth Valley Disability
Sports for more information and support.