A LUNCHTIME stroll could be the perfect way to combat the winter blues according to the Ramblers' Association (RA), which is encouraging workers to get away from their computers and out into the fresh air this autumn.

A recent poll by the RA found a daily stroll can help combat feelings of gloom. In the RA's National Walking Survey, 69 per cent of people said walking helped them with stress, depression, anxiety and problem-solving.

And now the nights are drawing in, the lunch break can be the only chance to get a mood-boosting dose of daylight. During the winter months, shorter days and dark evenings can lower the mood. Being outdoors in natural light is thought to be one of the most effective ways to help sufferers of Seasonal Affective Disorder (SAD). One study showed a daily one-hour walk in the middle of the day could be as helpful as treatment with artificial light in helping to combat winter depression.

Research shows walking regularly for as little as 30 minutes a day can also help prevent heart disease and stroke, strengthen the bones and improve flexibility and co-ordination - all especially important for anyone chained to a desk for most of their working life.

Catherine Leckenby, membership development officer for the Ramblers' Association, said: "In the winter months it's so easy to stay in your warm office at lunchtime rather than going outside to get some fresh air. Yet exercise is vital for bolstering our immune systems and a daily dose of sunlight can be a real mood-booster. Walking is an ideal way to build exercise into your daily life and fight the winter blues. Even a brisk walk round the block or in a nearby park can make all the difference at this time of year."

And if you want to get the most out of walking, why not join the Ramblers' Association. For just £24 a year you could become a member of the RA, giving you lots of great benefits, discounts on walking gear and free access to hundreds of led walks all over the country every week.

To find out more about how to build walking into your daily routine, and for more information about joining, visit www.ramblers.org.uk, or to join, call 020 7339 8500.