# data[].attributes.headline
Benefits of exercise/ Manteision ymarfer corff

# data[].attributes.subject
Benefits of exercise/ Manteision ymarfer corff

# data[].attributes.attachment_link.title
What happens inside your body when you exercise?

# data[].attributes.attachment_link.title
Traveline Cymru - Journey Planning Wales

# data[].attributes.attachment_link.description
Traveline Cymru is the public transport information service in Wales

# data[].attributes.attachment_link.readable_text
All able-bodied people walk to some extent every day, but most of us would benefit from walking more.

Whether it's for leisure, to work up a sweat or in competition, you can find a type of walking that suits your ability and fits into your schedule, not to mention that walking with others is a great way to meet new people and keep motivated.

To get you started, is a free app that gets you out walking in 10 minute blocks. If 10,000 steps feels like too much, you'll be surprised about the health benefits of just walking in short bursts of time.

For more information about the benefits of walking, take a look at the helpful To find local walking schemes or to start one of your own, visit

Walking

Ditch the car and walk - it's that simple! Most areas of the UK have footpaths and local parks which make walking safe and easy.

There are also various free or cheap apps online or for smartphones that will track your distance and speed if you want to test your progress.

Walking groups

Don't want to walk alone? Joining a walking group is not only social, it can also help motivate you to keep going.

In Northern Ireland, take a look at in Scotland can help, in Wales look at and in England will have a local group for you.

Can't find a walking group in your area? Start your own walking revolution! Wherever you are in the UK, there are schemes to help you help your community get walking. Contact your walking organisation in and to find out more.

Rambling and hiking

If you enjoy the great outdoors, there is no better way of experiencing the countryside than at your own pace through hiking or rambling.

If you are in England or Wales and fancy a top-quality walking experience take a look one of the . In Northern Ireland, browse the website for top walking destinations and events. See pages for trails in Scotland.

And make sure you have the right equipment for hiking and rambling with our special guide.

Nordic walking

Did you know?

Alfred Wainwright wrote a six-book guide to walking up the summits of the Lake District's 214 fells between 1955 and 1966.

If you fancy taking your walking to the next level, you should consider Nordic walking, in which poles are used to work the upper body and push the legs a little harder.

Obviously, as the name suggests, it's inspired by and most popular in Scandinavian countries - but there are a healthy number of enthusiasts across the UK.

So, if you are interested in a strenuous workout, or are great places to start to find tuition and instructors near you.

Race walking

Think you're a better walker than your friends? Put it to the test.

Competitive walking is a challenging endurance sport, in which you have to have at least one foot on the floor at all times - no springing steps like you would if you were jogging!

What's next?
Are you inspired to try walking? Or maybe you are a keen enthusiast already? Get in touch and tell us your experience of the activity by tweeting us on See our full list of activity guides for more inspiration. visiting us on or email us on getinspired@bbc.co.uk.

# data[].attributes.attachment_link.description
All able-bodied people walk to some extent every day, but most of us would benefit from walking more. Whether it's for leisure, to work up a sweat or in competition, you can find a type of walking that suits your ability and fits into your schedule, not to mention that walking with others is a great way to meet new people and keep motivated.

# data[].attributes.attachment_link.readable_text
Cookie Policy

Scottish Citylink Coaches Limited would like to advise you that we use cookies on this website to ensure that we give you the best user experience. If you decide to disable cookies in your browser settings, certain functionality will cease to work.

If you click continue below we will assume that you are happy to accept the Scottish Citylink Coaches Limited cookie policy. Read the Scottish Citylink Coaches Limited cookie policy

# data[].attributes.attachment_link.title
Low cost coach and train travel in the UK | megabus.com

# data[].attributes.attachment_link.description
Travel for less with megabus.com to over 90 intercity destinations across the UK.

# data[].attributes.headline
Cycle Routes near you/ Llwybrau Beicio Gerllaw

# data[].attributes.subject
Cycle Routes near you/ Llwybrau Beicio Gerllaw

# data[].attributes.attachment_link.title
Find a route on the National Cycle Network

# data[].attributes.attachment_link.description
Browse the hundreds of routes on the National Cycle Network and find the perfect walking and cycling route for you.

# data[].attributes.attachment_link.description
Save money by applying for mytravelpass to get discounted travel for all 16-21 year olds across Wales. Receive 1/3 off your travel with mytravelpass.

# data[].attributes.headline
Information specific to Anglesey/ Gwybodaeth benodol am Ynys Môn

# data[].attributes.subject
Information specific to Anglesey/ Gwybodaeth benodol am Ynys Môn

# data[].attributes.headline
Information specific to Carmarthenshire/ Gwybodaeth benodol am Sir Gâr

# data[].attributes.subject
Information specific to Carmarthenshire/ Gwybodaeth benodol am Sir Gâr

# data[].attributes.attachment_link.readable_text
Work from home if you can. If you need to travel, before and during your journey check with your transport operator for the latest travel advice on your route including the level of service and how busy it is.

Travel may take longer than normal on some routes due to reduced capacity and social distancing measures. Allow sufficient time if your journey involves changes between different forms of transport.

Plan ahead by identifying alternative routes and options in case of unexpected disruption.

If you can, travel at off-peak times. Your transport operator can advise on off-peak times. Your employer may agree alternative or flexible working hours to support this.

Where possible, book your travel online through your transport provider's ticketing app or website. Consider contactless payment to buy tickets.

Taking a less busy route and reducing the number of changes (for example between bus to train) will help you keep your distance from others. Public Health Wales recommends keeping a 2 metre distance from others. Where this is difficult you should keep the time you spend within 2 metres of other people as short as possible and avoid physical contact.

Try to start or end your journey using a station or mode of transport you know to be quieter or more direct. For instance, walk the first or last mile of your journey, or alight at an earlier station, where this is possible.

If you need travel advice and assistance, for example if you have a disability or particular need, consult the relevant transport operator in advance to get advice and discuss what you need.

What to take with you

Consider making a list of items to take with you and minimise the luggage you take on transport. There is a suggested checklist at the end of this document.

On your journey

Some routes may be busier than usual due to social distancing measures or changes to previous timetables or schedules.

Have regard to social distancing in bus queues at bus stops and at railway stations. Try to establish whether other people in the queue have more essential travel needs, for example are they a health or social care worker? If you cannot get onto a particular bus or train, be patient in these difficult circumstances. Everybody will be trying their best. Don't rush the doors of a bus or train and cause a crowd or put other travellers with particular needs at a disadvantage.

When travelling, you should try to keep 2 metres away from people who are not in your household. There may be situations where this is difficult, for example when boarding or alighting, on busier services, at busier times of day or when walking through interchanges. If you come within 2 metres of others, you should avoid physical contact, try to face away from other people, and keep the time you spend within 2 metres of others as short as possible.

Wearing a face covering may be beneficial as a precautionary measure. It may provide some extra protection to you and may protect others if you are infected, whether or not you have developed symptoms. If you do wear a face covering, make sure you wear it properly and it forms a tight fit over your nose and mouth. Do not let the use of a face covering give you a false sense of security: continue to socially distance and maintain good hygiene including washing your hands before putting a face covering on or taking it off and wash your hands for 20 seconds or use hand sanitizer as soon as possible after completing your journey.

A face covering is not a legal requirement but could be useful for periods indoors in more crowded areas and when using public transport or when it is difficult to maintain 2 metres social distancing (in which case closer proximity should be kept to the shortest time possible).

A face covering in this situation is not the same as the surgical masks or respirators used by health care and other workers such as social care workers as part of Personal Protective Equipment (PPE). We should continue to prioritise this higher specification PPE for health and social care workers and those in industrial settings for example where exposed to dust and other similar hazards. If necessary, if you want to use a face covering and are having difficulty getting one, it is possible to make face coverings at home. There is advice about this on the Web.

Treat transport staff with respect and follow instructions from your transport operator. This may include:

notices about which seats to use or how to queue

additional screens, barriers or floor markings

requests to board through different doors or to move to less busy areas

Be considerate to your fellow passengers and to transport staff:

wait for other passengers to get on or off first before you board

do not congregate near entrances, exits, under canopies, at bus stops, on platforms or outside stations

be prepared to queue or take a different entrance or exit at stations

wait for the next service if you cannot safely keep your distance on board a train or bus

respect other people's space while travelling

be aware of pregnant, older and disabled people who may require a seat or extra space, for example to secure a wheelchair

be aware that some individuals may have hidden disabilities

be aware of people who need particular assistance, for example if someone needs to lip read consider lifting your face covering while maintaining appropriate social distancing

if somebody near you is experiencing difficulty hearing, reading or seeing a notice or otherwise having difficulty accessing information, be prepared to help them out as you would in normal circumstances while maintaining social distance

Be aware of the surfaces you touch. Try to touch as few surfaces as possible. Use hand sanitizer if you do. Be careful not to touch your face. Carry tissues and cover your mouth with a tissue when coughing or sneezing or use something else like the elbow of your sleeve if you have forgotten any tissues, to minimise the spread of droplets. Wash your hands or use hand sanitizer at the start and end of your journey.

Seek assistance if you need it

If you require assistance when travelling and would normally contact your transport operator ahead of time, continue to do so, so they can prepare accordingly. If you have problems queuing or otherwise moving through a travel concourse or accessing public transport vehicles, speak to your transport operator in advance to get advice and explain what assistance you need.

If any problems arise or you feel ill during your journey, speak to a member of transport staff. In the case of an emergency, contact the emergency services as you normally would.

If you need help, maintain a 2 metre distance from members of staff. If this is not possible you should avoid physical contact and keep the time you spend within 2 metres of staff as short as possible.

Children on public transport

Social distancing applies to children as well as adults in order to help minimise the risk of transmission of the virus. Children should keep 2 metres from others who are not in their household. If this is not possible they should avoid physical contact, face away from others, and keep the time spent with others within 2 metres as short as possible.

If you are the responsible adult or carer travelling with children, please try to ensure that children observe social distancing.

Where travel is necessary, consider whether children should walk or cycle and whether they should be accompanied by a responsible adult or carer.

Arrangements for a return to school and therefore for school transport are being considered separately.

Completing your journey

When finishing your journey:

consider walking or cycling from the station or stop you arrived at

follow local guidance

wash or sanitise your or your children's hands as soon as possible

# data[].attributes.attachment_link.title
Travelling safely during the coronavirus pandemic: guidance for the public

# data[].attributes.attachment_link.description
Work from home if you can. If you need to travel, before and during your journey check with your transport operator for the latest travel advice on your route including the level of service and how busy it is. Travel may take longer than normal on some routes due to reduced capacity and social distancing measures.

# data[].attributes.body
Traws Cymru offer FREE travel on their long distance buses every Saturday and Sunday

Mae cwmni Traws Cymru yn cynnig teithio AM DDIM ar ei fysiau pellter hir bob dydd Sadwrn a dydd Sul

# data[].attributes.attachment_link.readable_text
*The free weekend travel scheme is currently suspended*

You can now buy tickets & pre-book seats on some of our services online as well as through the TrawsCymru app. Visit the webpage now at - https://trawscymru.ticketless.travel
TrawsCymru Day Ticket
The "TrawsCymru® Day Ticket" allows unlimited travel on TrawsCymru® services T1, T1C, T1S, T2, T3, T4, T5, T6, T12, T14, X43, 460 and the T9 Cardiff Airport Express between Cardiff City Centre and Cardiff Airport. Tickets can be purchased from drivers and are then valid until the last advertised journey on the day of purchase.
Ticket Prices
£11.00: adult

£7.30: child and young person (16-21 year olds with mytravelpass*)

£27 Group Ticket: up to 2 adults and 3 children/young persons

Ticket is valid until the last advertised journey on the day of purchase.

Buy ticket from the driver.

Weekend Saver Return Ticket

A ticket that covers a return journey on the Traws Cymru T2, T3 and T5 only, on any two days between the first bus on a Friday and the last bus on a Monday.

Ticket Prices:

£10.00: adult

£6.00: young person (16-21 year olds with mytravelpass*) and student (with a valid NUS extra card)

Buy ticket from the driver.
*The mytravelpass scheme has now been extended to include those aged 16-21, entitling pass holders to approx. 1/3 off bus travel. A mytravelpass is required to purchase a young person's ticket at the discounted rate after the age of 16.

T7 Traws Hafren (4th January 2021)
Chepstow - Cribbs Causeway - Bristol
All tickets can be purchased in advance from the TrawsCymru app which can be downloaded from the App Store or Google Play.

Short Journeys and Single Fares

For prices of short or one way journeys search Traveline Cymru or ring 0300 200 22 33.

# data[].attributes.attachment_link.description
The free weekend travel scheme is currently suspended* You can now buy tickets & pre-book seats on some of our services online as well as through the TrawsCymru app.

# data[].attributes.body
If you are completing a course/work experience or similar they are likely to pay your bus fare back to you

Make sure you keep your ticket!

Os wyt ti'n cwblhau cwrs neu brofiad gwaith neu rywbeth tebyg, rwyt ti'n debygol o gael pris dy docyn bws yn ôl ganddyn nhw

Cofia gadw dy docyn!

# data[].attributes.headline
National Express-  Young Person's Coachcard/ Cerdyn Coets i Berson Ifanc

# data[].attributes.subject
National Express-  Young Person's Coachcard/ Cerdyn Coets i Berson Ifanc

# data[].attributes.attachment_link.description
Find out how a Young Persons Coachcard can pay for itself after just one trip

# data[].attributes.attachment_link.readable_text
You can save even more on train tickets with a Railcard. Here are our most popular:

Two Together Railcard

Travel together with another person and you will both save 1/3 on tickets. Visit twotogether-railcard.co.uk for more.

16-17 Saver

The 16-17 Saver gives 50% off Standard Season, Off-Peak, Advance and Anytime tickets for everyone aged 16 and 17.

16 - 25 Railcard

16 to 25 year olds (and some of you in full time education) get 1/3 off. And now get discounts in TfW First and Standard Class Advance tickets too. Visit 16-25railcard.co.uk for more.

26 - 30 Railcard

With a 26-30 Railcard you can get 1/3 off rail fares to travel across Britain. Visit 26-30railcard.co.uk to find out more

Family & Friends Railcard

With a Family & Friends Railcard you can get 1/3 off rail fares to travel across Britain. Visit familyandfriends-railcard.co.uk to see how much you can save.

Senior Railcard

With a Senior Railcard you can get 1/3 off rail fares to travel across Britain. Visit senior-railcard.co.uk to see how you can apply and how much you could save.

Disabled Persons Railcard

With a Disabled Persons Railcard you can get 1/3 off rail fares to travel across Britain for you and a friend. Visit disabledpersons-railcard.co.uk for more.

Jobcentre Plus Travel Discount Card

With the Jobcentre Plus Travel Discount card you can save 50% off rail travel. The card is free of charge and is designed to help people who are currently unemployed to travel to job interviews at a lower cost. The card will expire after three months of use.

You can save 50% on:

Anytime Day tickets

Off-Peak Day tickets

Season tickets (up to three months)

To be eligible for the Jobcentre Plus Travel Discount Card you must be claiming:

Universal Credit or Jobseeker's Allowance between 3-9months, if you're aged 18-24

Universal Credit or Jobseeker's Allowance between 3-12 months, if you're aged 25 or over

You can apply for a card at your local Jobcentre Plus - speak to an advisor for more information.
Please note: cards are given case-by-case individual basis.

Transport for Wales Railcards

You can make some great savings with a TfW Railcard. Here's what you can get:

What if I've left my Railcard at home

If a Railcard cannot be produced at the time of purchase or at any ticket examination then the full undiscounted fare will be payable as if no ticket or Railcard were held.

Subsequently, refunds can not be given on these undiscounted tickets but may be given on the unused part of the discounted ticket(s) - less the refund administration fee. No further or subsequent claims for refunds may be entertained.

A Railcard is not valid if the holder boards any train without having a ticket when the ticket office was open. In this situation, the customer can only buy the full Anytime Single or Return on the train with no discount. Accompanying children pay the normal child fare. On pay trains or when the ticket office is closed customers can buy tickets on the train at the appropriate discounted fare. In Penalty Fares areas customers should purchase a permit to travel before boarding the train.

A valid Railcard must be held for the full duration of both the outward and return portions of period return tickets.

# data[].attributes.attachment_link.description
You can save even more on train tickets with a Railcard. Here are our most popular: Two Together Railcard Travel together with another person and you will both save 1/3 on tickets. Visit twotogether-railcard.co.uk for more. 16-17 Saver The 16-17 Saver gives 50% off Standard Season, Off-Peak, Advance and Anytime tickets for everyone aged 16 and 17.

# data[].attributes.body
if you travel during peak times

os wyt ti'n teithio ar yr adegau prysur

# data[].attributes.body
if you know in good time you are travelling, book in advance. It will be much cheaper

os wyt ti'n gwybod mewn da bryd bod angen teithio, archeba docyn ymlaen llaw. Bydd yn rhatach o lawer

# data[].attributes.body
if you are travelling 5 days per week to and from the same places, this will be the cheapest option

os wyt ti'n teithio yn ôl ac ymlaen rhwng yr un mannau 5 diwrnod yr wythnos, hwn fydd y dewis rhataf

# data[].attributes.body
if you are travelling most days through the month to and from the same places, this will be the cheapest option

os wyt ti'n teithio yn ôl ac ymlaen rhwng yr un mannau ar y rhan fwyaf o’r dyddiau mewn mis, hwn fydd y dewis rhataf

# data[].attributes.body
through the TforW app only. If you are making the same journey often but not every day, this is likely to be the cheapest option

trwy ap Trafnidiaeth Cymru yn unig. Os wyt ti'n gwneud yr un siwrnai ond heb fod yn teithio bob dydd, hwn fydd y dewis rhataf fwy na thebyg

# data[].attributes.attachment_link.readable_text
Download the TfW Rail app now. Plan your journey and buy train tickets with our app. The TfW Rail app keeps you updated when you're on the move and allows you to book tickets on the go.

Search train times and fares quickly and easily

Quick and easy booking

Fast track at the station, head straight to your train

Buy mobile tickets directly from the app

Exclusively on our app, Multiflex 'carnet' tickets - our lowest Single fare for hundreds of regular journeys

Book any UK route (without the booking fees)

Buy tickets up to 10 mins before departure

Live departure information

Latest updates on delays

How to use your mobile as your ticket

Choose the mobile ticket delivery option when you buy your ticket (on the app or online), and we'll send your ticket straight to the app.

# data[].attributes.attachment_link.description
Download the TfW Rail app now. Plan your journey and buy train tickets with our app. The TfW Rail app keeps you updated when you're on the move and allows you to book tickets on the go.

# data[].attributes.body
If you need to get the bus at the end of your journey a combined train and bus ticket may be the cheapest option
Os oes angen i ti ddal bws ar ddiwedd dy siwrnai, mae’n bosib mai tocyn trên a bws cyfun fydd y dewis rhataf

# data[].attributes.body
For longer journeys use the below 'split ticketing site to get the cheapest advance tickets:

Ar gyfer teithiau hirach,

defnyddia'r wefan isod i gyfuno siwrneiau llai a chael y tocynnau rhataf ymlaen

llaw (split-ticketing):

# data[].attributes.attachment_link.description
The Official Split Ticketing Site - Compare Fares and Get the Best Value For Money Through Split Tickets and Booking Cheap Train Tickets Online + No Booking Fee

# data[].attributes.headline
Coronavirus- Orange Wallet Scheme/ Coronafeirws- Cynllun Waled Oren

# data[].attributes.subject
Coronavirus- Orange Wallet Scheme/ Coronafeirws- Cynllun Waled Oren

# data[].attributes.attachment_link.readable_text
We're working in partnership with local authorities and other public transport providers on promoting the Orange Wallet as a communication tool for passengers.

The Orange Wallet Scheme is a collaborative project funded by the Welsh Government as part of the All Wales ASD strategy. It's for anyone who may find it difficult to communicate their needs when travelling on public transport.

Who it's for

The Orange Wallet is for anyone who would like support to communicate with staff when travelling by bus or train. It's particularly designed for passengers with an Autism Spectrum Disorder.

How it works

The wallet has plastic pockets where you can put words and pictures to help you communicate your needs to transport staff across Wales. Show it to the station and on board staff when you're travelling or buying a ticket. They're trained to recognise the wallet and provide appropriate help.

How to create words and pictures

Download templates online, or create your own pocket inserts by cutting paper to 90x60mm.

In an emergency

We recommend that you have contact details in your Orange Wallet of the person you'd like us to call in an emergency. Just show your wallet to a member of staff to indicate that you need help.

Get your Orange Wallet

Contact us with your address and we'll post a wallet to you:

# data[].attributes.attachment_link.description
We're working in partnership with local authorities and other public transport providers on promoting the Orange Wallet as a communication tool for passengers. The Orange Wallet Scheme is a collaborative project funded by the Welsh Government as part of the All Wales ASD strategy.

# data[].attributes.headline
Keeping my money, possessions and myself safe/ Cadw fy hun, fy arian a'r eiddo sydd gen i yn ddiogel

# data[].attributes.subject
Keeping my money, possessions and myself safe/ Cadw fy hun, fy arian a'r eiddo sydd gen i yn ddiogel

# data[].attributes.headline
Benefits and Entitlements- Education/ Budd-daliadau a Phethau i’w Hawlio - Addysg

# data[].attributes.subject
Benefits and Entitlements- Education/ Budd-daliadau a Phethau i’w Hawlio - Addysg

# data[].attributes.headline
One-to- one workshops/ Gweithdai un-i-un

# data[].attributes.subject
One-to- one workshops/ Gweithdai un-i-un

# data[].attributes.body
We can run workshops for young people on any of the topic areas covered in our resources.

In the one-to-one workshops we are able to go into more depth on an issue, providing guidance based on the individual's needs.

For more information contact gettingready@childreninwales.org.uk

Gallwn ni gynnal gweithdai i bobl ifanc ar unrhyw rai o’r meysydd pwnc sy’n cael sylw yn ein hadnoddau.

Yn y gweithdai un-i-un byddwn ni’n gallu edrych yn fanylach ar rywbeth, a rhoi arweiniad ar sail anghenion yr unigolyn.

I gael rhagor o wybodaeth, cysylltwch gettingready@childreninwales.org.uk