A GOOD hearty walk is as much a feature of Christmas as mince pies, turkey and presents. Even if you're the most reluctant of walkers at any other time of the year, when the holiday season approaches, you're likely to find yourself donning wellies and gloves and trudging around the countryside with your nearest and dearest.

So seize the opportunity - and make sure you keep it up year round. There's plenty to be gained from having a walk at Christmas, or indeed any other time of the year.

A winter stroll is a good way to help your stomach digest all the food you've stuffed in as well as a chance to enjoy the countryside - not to mention a great excuse to put some distance between you and your extended family.

Walk this way this winter

THE Ramblers' Association's (RA) Festival of Winter Walks runs from December 26 to January 3 - the festival hosts some 400 walks, led by experienced walkers, and is open to the public.

''Over Christmas, you spend far too long getting drunk in a warm room and afterwards it's good to get outside and blow the cobwebs away,'' says Nick Barrett, chief executive of the RA.

''We've got into a habit at home, with friends and extended family, of going out on Boxing Day. It's a regular event, which we all look forward to.

''It can be good for the whole family. We took a two-year-old on a ten-mile walk once, but you don't need to go as far as that. If the weather's good, it's great fun.''

Owen Plunkett, 70, who is leading one of the festive walks, says you don't have to go very far for it to be a lot of fun.

''I know some people don't want to go a long way, so on Boxing Day we'll be walking four miles in the morning, and three in the afternoon,'' says the Hampshire-based rambler.

''So people can do either one, or join both the walks if they're feeling very energetic.

''The weather has to be really bad for us not to get out. Often, you look outside and the weather looks bad, but once you get to the start of the walk it's cleared up.''

Some of the walking groups will be putting on special events for any children on the walk, so it's something for all ages.

Plunkett explains: ''We put on games for the children, and tell them about the nature they're looking at.''

Healthy walking

AS well as being good fun, a good hearty walk can do wonders for your health, if you do it regularly enough.

''It can be a launch pad for a New Year exercise regime, if that's one of your New Year's resolutions,'' says Barrett.

And Plunkett adds: ''We want to attract members of the public to show them how much fun it is, and how good for your health it is - it helps cut down on heart disease.''

While many people splash out on gym membership in the New Year, then never actually make it into the gym, simply finding time to walk a short way can do wonders for your wellbeing.

Personal trainer Matt Roberts says as long as you do the right kind of walking, it can be a very effective form of exercise.

''Powerwalking, walking at a minimum of 3.5 miles per hour, is a particularly effective form of exercise, as it raises the heart rate for a moderate cardiovascular workout, improves general fitness levels, and helps build stronger bones, without putting excessive stress on the joints.

''Something as simple as walking briskly for 30 minutes four or five times a week, enables you to burn up to one pound of body fat every couple of weeks.

''It will also make you feel fantastic about yourself and give you a much more positive outlook on diet and exercise by increasing oxygen levels and the release of endorphins.''

If you want to find out how far you've walked, and how quickly, get yourself a pedometer. They're available on the High Street, or from the Walking the Way to Health initiative (WHI), run by the Countryside Agency and British Heart Foundation.

Their step-o-meter clips to your belt and tells you how far you've gone, how long it's taken you, and how many steps you've taken. There's also a walking plan to get you started - beginning with ten minute walks before moving up to 15 minute ones and longer - so you can even fit it into your lunch hour.

Reasons to be walking

IT'S not only the health benefits which should be getting you out and walking.

Barrett points out: ''If you come on the walk, you might discover you've got a beautiful piece of British countryside right on your doorstep, that you didn't know about.

''I went on one walk with a big group, in a quite unpromising part of the countryside, but the day was really cold, snowy and clear. We ended up on a really wonderful walk, in some beautiful scenery.''

The RA is keen to emphasise that the traditional image of groups of ramblers isn't always the case any more.

''Our 20s and 30s groups are our fastest growing sections,'' says Barrett. ''It's especially good for single women, say, who might not want to walk on their own.''

And there's more than just safety in numbers.

''Among walkers its reputation is legendary. We call the Ramblers Association RA, and we've heard it referred to as 'Romance Arranged','' he says.

''I know that in our younger people's groups there have been a few marriages. So it can be companionship in quite a significant sense.''

* The Ramblers' Association Festival of Winter Walks runs until January 3. There are walks for all ages and abilities all over the country. To find one in your area, visit www.ramblers.org.uk/winterwalks

l For more information on the Walking the Way to Health initiative phone (01242) 533258 or visit www.whi.org.uk