Kicking through leaves, admiring the beauty of nature or architecture and getting the blood pumping in a gentle way, what’s not to love about going for a walk?

“Autumn is a great time to go walking, with so much to see along the way,” said Simon Barnett, director of walking development at Ramblers, the association which has championed walking and the places we walk since 1935.

 “As the leaves turn orange and bronze, mushrooms pop up in fields and forests and a slight chill enters the air, there’s no better time to wrap up warm, kick up the leaves and head out for a walk.”

Walking is the nation’s favourite past time – alongside eating out – with around twice as many people enjoying a recreational stroll as a swim or a visit to the gym and nearly three times as many wandering rather than cycling.

Nationwide, 23 million people walk recreationally at least once a month.

And there’s little wonder, it’s the perfect way to see what’s around you and often doesn’t even feel like exercise.

But it does count. The Chief Medical Officers recommend that adults should do two and a half hours of moderate exercise a week, and walking at a brisk pace counts.

Mr Barnett said: “Walking has endless health benefits. It can help improve your mental health, help you lose weight and help to reduce the risk of chronic illnesses, such as heart disease, type II diabetes, asthma, stroke and some cancers.”

While a nice stroll around your neighbourhood or a park is great, there are some brilliant sites to see close to home with established walks for all levels of fitness and keenness.

In London, there’s the likes of the Green Chain Walk which passes through Lewisham and Greenwich’s most scenic spots, including Severndroog Castle and the Thames Barrier, and the London Loop which cuts through Bromley and Bexley’s beauty spots.

If walking for the sake of it seems a bit dry, then there are plenty of options to make it more fun, like Treasure Trails where you have to solve clues, or guided tours like the excellent London Detours.

Mr Barnett added: “There are plenty of things to look out for while you’re out walking during autumn. Keep your eyes peeled for fungi, they pop up everywhere at this time of the year and hedgerows are full of blackberries, crab apples and rose hips.

“Autumn is also the season for deer rutting, so if you’re walking in the woods you might get the chance to witness this fascinating spectacle up close. Make sure to look to the skies too, as birds fly in flocks and if you’re out walking in the evening, you’re in with a chance of enjoying a spectacular autumn sunset.”

For more information about Ramblers, go to ramblers.org.uk

Where to find an inspirational walk

  • Ramblers Routes is a directory of 2,000 great walks tested by experts, with maps, instructions and even downloads for GPS devices. Go to ramblers.org.uk
  • Walkit website and app lets you plan an adventurous urban walk or has lots of suggestions of ones for you to follow. Go to walkit.com
  • Walk London has breakdowns of some of the capital’s best walks, including the Green Chain (passing through Lewisham and Greenwich), The Loop (which cuts through Bromley and Bexley on its way around the capital). Go to Walklondon.org.uk
  • Turn your walk into a mystery adventure by solving clues along the way with a print-at-home, low-cost Treasure Trail. There are mystery and treasure trails all over London and Kent, including Greenwich. Go to treasuretrails.co.uk
  • Fancy a long walk or a short stint of a greater adventure? The North Downs Way passes through Knockholt and near to Biggin Hill on its 153 mile route between Dover and Farnham, while the Thames Path is a 184 mile journey from the Cotswolds to Woolwich. Go to nationaltrail.co.uk
  • Kent County Council’s website has details of lots of walks through north Kent, including literary walks in Higham, the Darent Valley Path and the Luddesdown Trek. Go to kent.gov.uk/ leisure-and-community/parks-and-outdoor-activities/find-a-walk

What should you take with you? Tips from Ramblers...

Map – A detailed map will show you where you can walk and prevent you from getting lost. If you’re walking in hills or countryside it’s best to take a compass too.

Water – Take plenty. It’s easy to underestimate the amount of water you need, especially on a challenging, uphill walk.

Food – High-protein foods like nuts and beef jerky are great for providing energy. Dried apricots and dates are excellent at replenishing the electrolytes lost through sweating.

Extra clothing – The British weather can change quickly, so it’s best to be prepared, especially in autumn. Take several layers to keep you warm and pack a waterproof in case of rain.

Mobile phone – Carry a phone in case of emergency but make sure it’s fully charged.

First aid kit –Remember to include all the essentials, such as blister plasters, plasters, bandages, sterile dressings, anti-septic cream and disposable gloves.