The walks you’ll find at Gofinestera

Broadly speaking, there are three types of walks. Day trips and day walks are designed so you can set off without much preparation, often taking the form of a circular walk past one or more places of power. Multi-day walks go further; these are long-distance walks that usually take the form of a pilgrimage, often passing special places such as chapels and cathedrals along the way. Finally, car and cycle routes are primarily designed to travel from one place of power to another, for those who prefer to drive or wish to cover greater distances.

Each type of trip requires its own specific preparation. We go into this in more detail on the page Practical tips for your trip: preparation and what to bring.

For each route, you’ll find details of the length, elevation changes and type of terrain. This allows you to assess in advance whether a route suits your fitness level, even if you prefer to keep a more leisurely pace or are setting off with a pushchair.

And if you simply fancy a walk? That’s fine, of course. You don’t have to meditate and ‘feel’ everything. All the routes are guaranteed to be simply beautiful in terms of scenery. And you can mix things up too: walk briskly for a while and then take a moment to ‘turn inwards’ whilst you’re ‘out in the countryside’. Sometimes a route is 15–20 kilometres long. You won’t make it if you just potter along. Do what you need to do; otherwise, it won’t work!

Why walking is good for you

The health benefits of walking have been well researched. The Dutch Health Council advises adults to engage in at least 150 minutes of moderate-intensity exercise per week, such as walking, spread over several days. Those who exercise for longer, more frequently or at a higher intensity reap even greater health benefits. Regular walking is linked to a lower risk of cardiovascular disease, better blood pressure and a stronger immune system.

Walking also has a special effect on the mind. Researchers at Stanford University discovered that people come up with more creative ideas whilst walking than whilst sitting, regardless of whether they were walking indoors or outdoors. The effect even persisted for a short while after the participants had sat down again. One possible explanation lies in the rhythm itself. The repetitive, predictable motion of walking puts you into a sort of cadence, in which thoughts flow more freely and your mind gradually clears.

Nature as medicine: the example of Scotland

On the Scottish Shetland Islands, GPs have been able to prescribe nature, alongside or instead of medication, since 2018. The initiative, set up by NHS Shetland in collaboration with RSPB Scotland, provides doctors with a calendar of seasonal suggestions to pass on to patients, ranging from feeding garden birds to a walk on the beach.

The approach proved so successful that three-quarters of participating patients said they had benefited from it, and nine out of ten healthcare professionals involved indicated they wished to continue with the approach. Nature-prescribing is now also being practised in Edinburgh, the Orkney Islands and Argyll and Bute. The underlying idea is simple. Time spent in nature has been shown to lower blood pressure and stress hormones, and to improve mood and concentration. This is precisely what Gofinestera focuses on, only not on a doctor’s prescription, but on one’s own initiative.

Pilgrimage: an age-old custom

For centuries – probably even thousands of years – people have been walking to special places for a variety of reasons. Some did so out of religious conviction, to fulfil a vow or to do penance. Others simply walked to find themselves, far from home, in a completely different environment for a time.

The pilgrimage route to Santiago de Compostela in Spain is the best-known example of this. As early as the ninth century, pilgrims made their way to the tomb of the Apostle James, and in the late Middle Ages the journey was regarded as one of the three great Christian pilgrimages, alongside Rome and Jerusalem. After centuries of decline, interest began to grow again from the 1980s onwards. The Spanish section of the route has been on the UNESCO World Heritage List since 1993, and the French routes leading to it have been included since 1998.

Traditionally, pilgrims received shelter and care along the way, and carried a scallop shell as a sign of their journey – a symbol of the many paths that converge in Santiago. Those who complete the journey still receive a certificate in Santiago, known as the Compostela. For many modern-day walkers, that certificate is less important than the journey itself. The physical challenge, the peace and quiet, and the time for reflection prove, for many, to be at least as valuable as the religious significance once was.

Pilgrimage routes can be found all over the world, often leading to a holy site. Think of churches, temples, springs or places where, for example, the Virgin Mary is said to have appeared. On Gofinestera you’ll find various pilgrimage routes.

Preparing, whichever route you choose

The same applies to every route: prepare thoroughly at home. Make sure you have a map, a fully charged mobile phone, suitable kit and, for multi-day routes, somewhere to stay overnight. Take a notebook with you if you want to write whilst you’re out and about, and above all, leave room for a sense of wonder.

What do you hope to gain from this walk?

Think in advance about what you hope to gain from this walk and with what intention you’re setting off. Are you simply going for a walk, or are you making it a proper Gofinestera walk, with time for meditation along the way? Both are possible, as long as you’re clear about it for yourself.

Alone or with someone else

Also consider whether you’re going alone or with someone else. Both can result in a wonderful walk, but each requires a slightly different intention. Walking alone gives you more space for silence and for yourself. Walking with someone else adds a shared experience, and often the conversation that arises naturally from the rhythm of walking.

Let someone know where you are

Especially on a longer or solo walk, let someone at home know which route you’re taking and when you expect to arrive. It’s a small gesture, but it brings peace of mind, both for yourself and for those waiting for you.

Weather and footwear

Dress for the weather, and wear comfortable, well-worn shoes. Rain doesn’t have to be a spoilsport. Just look how beautifully rain-soaked leaves glisten, and how fresh the air smells after a shower. Rain is part of the experience too, and is beautiful in its own way.

Heat, thunderstorms and daylight

Check the weather forecast in advance and find out what time the sun sets. Set off early in hot weather, take extra water with you and wear a cap or hat. During a thunderstorm, stay away from open terrain and do not take shelter under a solitary tree. In hot, dry areas, there may be a risk of forest fires in summer: check for any local warnings and do not use open fires.

Food, drink and fitness

Take plenty of food and drink with you. Don’t underestimate yourself, but above all, don’t overestimate yourself either. Carefully assess the difficulty of the walk in advance, and tailor it to your own fitness level.

Build up your fitness

If you’re not used to long distances, start with short walks and gradually increase the distance. Ideally, practise on terrain similar to that of your trip, and for a multi-day trip, practise a few times with a fully loaded rucksack.

Accommodation

Does the thought of whether you’ll have a place to stay in the evening make you a bit anxious? Then take this into account during your preparations and book your accommodation in advance.

Have a plan B

Think in advance about what you’ll do if things don’t go to plan: where can you take a shortcut, find shelter or take a taxi or other transport? That way, you won’t have to improvise whilst on the go.

Maps even without mobile coverage

You may lose mobile coverage whilst on the move. You can download a GPX file for the routes. Load this into your navigation app in advance and download the map so you can use everything offline; if in doubt, take a paper map with you.

Emergencies and insurance

In the EU and the UK, you can call 112 in an emergency. If you’re travelling abroad, take your European Health Insurance Card (EHIC) with you. You can apply for this free of charge from your health insurer; it’s valid in the EU and the UK, amongst other places, but only for medically necessary care. Travel insurance covers more, such as an emergency return journey.

Check yourself for ticks in the evening

Check yourself for ticks in the evening after your walk, especially after a walk through woods, dunes or tall grass. The advice is to look particularly carefully in your groin, armpits and behind your ears – areas that can sometimes be difficult to see yourself.

You can find more practical tips and a packing list on the page ‘Practical tips for your trip: preparation and what to take’.

On the trail: meditate in your own way

There’s no set formula for how to experience a Gofinestera walk energetically. However, you can start the day with a grounding exercise and tune into your intention for that day. If you come across a power spot along the way – one listed on the website with an accompanying exercise – do it, but above all in your own way and at your own pace.

Above all, follow your intuition. If you feel like leaning against a tree, or having a warm drink from a flask, just go ahead and do it. If you feel drawn to a particular spot, follow that pull. Gaze at the clouds, feel the wind, take in the scents and enjoy the moment. Do you want to close your eyes for a quick nap, or perhaps for a moment of meditation? Wonderful – by all means, do so. Feel and follow the movement, the rhythm, the freedom, and the realisation that this walk is yours and that you’re treating yourself to something wonderful.

You can always read the exercises you come across along the way and then do them, or listen to them as audio – whichever suits you best at that moment.

Be a guest in special places

Along the way, you’ll sometimes pass places that are still in active use – a church during a service, a chapel where someone has just lit a candle. In such cases, be sure to behave as a guest. Walk in quietly, leave the place as you found it, and leave any animals and nesting birds you encounter in peace.

Be a guest in the countryside too

Stay on the paths and close gates behind you. Keep dogs on a lead, give livestock and wildlife plenty of space, and walk respectfully past private property. Take your rubbish with you. The rules vary from country to country, so check in advance what applies in the area where you’re walking.

Day trips: delving deeper

A day trip requires less preparation than a multi-day trek, and that often gives you the space to go a little deeper energetically. Where possible, we provide tips for each trip on what you can do and where. You can also do one of the exercises from the ‘media hub’ whilst sitting on a bench. Feel free to browse through them. You’ll find an extensive library of exercises covering a wide range of topics: grounding, trust, being, surrender, letting go, and letting go of thought. There are around 50 exercises. But perhaps you won’t need them and have your own way of doing things.

Always bring the walk to a conscious close. Recall the walk and the places you’ve been, and feel what it has brought you. Take that feeling in carefully, so that you can carry it with you into your daily life.

Multi-day walks: freedom in walking

On a multi-day walk, you might not practise meditation quite as intensively every day, and that’s perfectly fine, of course. The walking will do its job anyway. Do make a point of ‘turning inwards’ regularly, without worrying about it. And every now and then, have a look in the media hub to see what suits you at that moment. Or write something down regularly. Start each day with a moment of stillness and grounding, and otherwise, above all, let the freedom of walking do its work.

When things don’t go to plan

Sometimes a walk doesn’t go to plan. You get blisters, the weather’s disappointing, or you’re simply tired. That’s all part of it, and you’ll always get through it. A difficult moment along the way says nothing about the walk as a whole. Just see if you recognise it from your everyday life. The path itself sometimes acts as a mirror for what’s going on elsewhere in your life.

Finally: above all, enjoy yourself.

Sources

• Health Council of the Netherlands, ‘Physical Activity Guidelines 2017’, gezondheidsraad.nl
• Oppezzo M., Schwartz D.L., ‘Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking’, Journal of Experimental Psychology: Learning, Memory, and Cognition, 2014, apa.org
• Stanford University, ‘Stanford study finds walking improves creativity’, news.stanford.edu
• UNESCO World Heritage Centre, ‘Routes of Santiago de Compostela in France’ and ‘Camino de Santiago de Compostela: Camino Francés and Routes of Northern Spain’, whc.unesco.org
• NatureScot, ‘NHS Orkney roll out Nature Prescriptions following success in Shetland and Edinburgh’, nature.scot
• CNN, ‘UK doctors are prescribing nature to patients’, edition.cnn.com
• National Institute for Public Health and the Environment (RIVM), ‘Tick bites’ and ‘Been out in the countryside? Check for ticks!’, rivm.nl
• ANWB, Preparing for a walking trip
• B-Europe, 10 tips for a wonderful walking holiday
• Brooks, Hiking gear checklist
• Netherlands Worldwide, What is the European Health Insurance Card (EHIC) and how do I apply for one?
• European Commission, Going on holiday? Make sure you have your European Health Insurance Card to hand