The nation's most popular outdoor activity suffered almost wholesale wipepout last year. Now the foot-and-mouth epidemic has pased, Mark Reid says it's time to get those boots on.

IT'S only when something is taken away from you that you realise how much you miss it. Perhaps many of us took our footpaths and Rights of Way network for granted, believing that our favourite strolls along riverbanks, through woodland or across moorland, would always be there, open for us to use whenever we wanted.

The blanket closure of footpaths last year in response to the foot-and-mouth crisis denied millions of us the right to walk through our beloved countryside and took away what is, for many of us, our primary form of exercise. It did, however, highlight just how important tourists, walkers and outdoor enthusiasts are to the rural economy.

Now that things are getting back to normal, there is renewed interest in the Great Outdoors and people are returning in droves to walk the paths. And it is widely recognised that walkers will play a vital role in the recovery of the rural economy. So, pull your boots on and head for the hills.

Some of the finest walking country in England can be found literally on our doorstep, including the Yorkshire Dales, Lake District, North Pennines, North York Moors, Northumberland and the Eden Valley.

Walking is now the number one leisure activity in this country, with 77 per cent of the population walking for pleasure on a regular basis, and 62 per cent going for a walk as their main source of exercise. On a brisk walk you will burn up at least 100 calories per mile, which equates to around 300 calories an hour. This, in turn, will increase your body's metabolic rate and also help weight loss if combined with a healthy balanced diet.

Walking is a great aerobic exercise - if you walk regularly, your lungs, heart and overall fitness will benefit. You will also feel less stressed, younger and healthier as endorphins are released into your bloodstream. Some studies have shown that regular walking can reduce the risk of cardiovascular disease by almost half.

However, it is important to ensure that you have the right equipment, especially if you are heading into the Pennines or Cumbrian mountains. Your boots are the most important thing - make sure they are waterproof, comfortable and have good ankle support and soles. Travel light as a heavy rucksack can tire you out - a 35-litre rucksack is adequate as a daypack, but line it with a plastic bag as it is not waterproof.

Waterproof, windproof and breathable coat and trousers are essential in all seasons. Underneath this it is important to maintain a constant body temperature through a system of clothing layers. Your "base layer" should be made from a high-wicking man-made material - do not wear jeans or cotton shirts as these will soak up moisture. Carry a first aid kit and blister plasters.

Before you set off, plan your route carefully as lots of steep ascents and descents will add distance and time to your walk, as well as sapping your energy levels. Remember that walking is meant to be enjoyable, so choose a route that incorporates plenty of interesting things to see. As a rule of thumb you will walk at a speed of just over 2mph over hilly terrain. You have a legal right to walk on all footpaths, bridleways, byways and roads, but buy a detailed Ordnance Survey map of the area and keep to Rights of Way.

Some sensible precautions will ensure that your walk is safe and trouble free. First and foremost, make sure that you are suitably fit before embarking on a long distance walk and always remember to do some stretching exercises before setting out to avoid straining your muscles. Organise a walk with a group of friends as this is much safer, as well as much more enjoyable. Before setting out, obtain a weather forecast and, if the weather turns bad, turn back. From spring to autumn, cover exposed skin with sun block even if it's cloudy, drink plenty of water and eat high-energy snack food throughout the day. If you are heading into more remote areas, then take a compass with you, and learn how to use it, as well as a mobile phone or whistle (six short blasts of the whistle is the international distress signal) in case of an emergency. Above all, enjoy yourself.

Useful web-sites to get you walking

The Ramblers Association: www.ramblers.org.uk

The Met Office: www.meto.gov.uk

Yorkshire Tourist Board's walking web-site: www.walkyorkshire.com

Yorkshire Tourist Board: www.yorkshirevisitor.com

Cumbria Tourist Board: www.lakedistrictoutdoors.co.uk

Northumbria Tourist Board: www.visitnorthumbria.com

Long distance footpaths

Wainwright's famous Coast to Coast Walk, 190 miles from St Bees Head to Robin Hood's Bay: www.coast2coast.co.uk

The Dales Way, an 84-mile walk through the heart of Wharfedale to the foothills of the Lake District: www.thedalesway.co.uk

The Inn Way ...series, three separate long distance routes throughout the Yorkshire Dales (76 miles, 6 days, 26 pubs), Lake District (90 miles, 7 days, 44 pubs) and the North York Moors (89 miles, 6 days, 31 pubs): www.innway.co.uk

The Pennine Way, the original 268-mile walk along the backbone of Britain: www.pennineway.demon.co.uk

The Cleveland Way, an 110-mile walk from Helmsley along the escarpment of the Cleveland Hills and the Heritage Coast: www.clevelandway.gov.uk

St Cuthbert's Way, a 62-mile linear route from Melrose in Scotland to Holy Island in Northumberland: www.st-cuthberts-way.co.uk

The Herriot Way, a 52-mile circular tour of Wensleydale and Swaledale following in the footsteps of the famous literary vet: www.herriotway.co.uk

County Durham boasts two wonderful long distance walks: The Teesdale Way, a 90-mile walk from Tees Mouth to Middleton-in-Teesdale, and The Weardale Way, a 73-mile route from Sunderland to Wearhead.

Walking for charity

Yorkshire Square Walk, May 19, 2002. A "square" 24-mile walk around the Yorkshire Dales countryside, linking the castles of Wensleydale starting at Middleham. Walking with marshals and testing your stamina for 8-ten hours. Free bottle of Black Sheep's Yorkshire Square Ale upon completion.

Yorkshire Three Peaks Walk, June 15, 2002. A challenging 26-mile walk in the Yorkshire Dales covering the famous Three Peaks of Yorkshire - Pen-y-Ghent (2,273-ft), Whernside (2,414-ft) and Ingleborough (2,737-ft). Starts at 6am from Horton-in-Ribblesdale.

The Great Holy Grail Trail, July 6, 2002. A walking treasure hunt around the medieval streets of York - answer all the questions right in the quickest time and you could win the Holy Grail. There's also a bottle of Black Sheep's Holy Grail Ale for all competitors.

The above walks are sponsored events in aid of Marie Curie Cancer Care. For further details call (01904) 621000.

Mark Reid is The Northern Echo's walks writer and author of The Inn Way series of walking guide books