THE season of mists and mellow fruitfulness is almost upon us - and now is the time to get out and enjoy that crisp autumnal air.

In an attempt to promote healthiness, the Ramblers' Association is encouraging more people to put their best foot forward.

The association was founded in 1935 with the intention of protecting rights of way, encouraging walking and campaigning for the right to roam over uncultivated open land.

While their Welcome to Walking Week event focuses on having fun, its underlying aim is more serious - to combat the alarming increase in obesity and chronic heart disease.

Official figures show more than 77 per cent of people walk at least once a month for recreational purposes. However, medical research shows that a 30-minute walk at least three times a week can have enormously beneficial effects. Such exercise can halve the chance of coronary heart disease, reduce blood pressure and cholesterol levels and reduce stress and anxiety.

The Ramblers' northern area chairman Terry Polland said yesterday: "There is not better time than the autumn to start walking. The health benefits of walking put more strenuous exercise to shame - and it is free and sociable. We also have some of the finest countryside around right on our doorstep."

Doctors are agreed that regular walking can improve general health, help control weight, help people get and stay fit, and as a result live longer. It also helps protect the body from many other dangerous conditions as well as heart disease, strokes and high blood pressure.

The list includes osteoarthritis, obesity, depression, some types of diabetes and even colon cancer.

The Northern Echo's own walks expert, Mark Reid, has long been convinced of the benefits of his hobby. "Walking is the number one leisure activity in the country and with very good reason," he said yesterday.

"As well as all the very sensible health reasons it is very cheap and virtually everyone can do it. It makes you feel energised and - just as importantly - it makes you feel good."

For details of membership and walks, visit the website at www.ramblers.org.uk or contact 0191-281 3289.

* Introductory walks include: COUNTY DURHAM - Saturday Barnard Castle am, Cotherstone pm; Sunday NORTH YORKSHIRE - Saturday Harrogate am (01423 525194), Ripon pm (01765) 677416; Sunday Hackness (01482) 823512, Leyburn am (01132 892728), Marske pm (01642 474864).