THE JOURNEY to and from work, with smelly traffic jams, overcrowded buses and regular delays on the Tube and trains, can be the low point of the day.

However, commuters can help avoid travel chaos - and get fit at the same time - by walking at least part of their trip. Whether by getting off the bus a few stops early, walking from the train station or finding a peaceful route for the whole trip, a walk before work is a great alternative to the rush hour crush.

What's more, when faced with the crippling problems associated with recent industrial action or leaves on the line your legs may be the quickest form of transport around. During the March 29 Tube shutdown in London thousands of commuters put on their walking shoes and got to work on foot. The capital's parks and bridges became thoroughfares for pedestrians - who were joined by London Mayor Ken Livingstone as he walked the seven miles from home to his Westminster office.

Travelling on foot provides a wonderful opportunity to get to know your city and discover the many parks, squares, historic buildings and wildlife normally hidden from sight

Plus, research has found that regular walking can reduce the risk of heart disease and strokes as well as lowering blood pressure. Walking is also recommended to aid weight loss and to combat depression.

But planning a route isn't always easy - especially if you've never stepped off the train between work and home before. The Ramblers' Association has therefore come to the rescue and compiled a list of handy tips and useful links to help budding walkers have a safe and enjoyable trip.

Planning your journey

• Expect to cover about three miles an hour walking briskly. If you live by Clapham Common it will take about an hour to walk to Victoria. (If that's too far - cheat and walk to Clapham Junction instead.)
• Be sensible. If you haven't done any exercise in years, don't try to walk the whole journey.
• Inform your boss/colleagues you intend to walk in. They may be so impressed with your dedication they'll forgive you if you're a little late.
• Plan your route, and take an A-Z or similar map along with you.
• Umbrellas are cumbersome, so if it looks like rain make sure you have a suitable waterproof - with a hood!
• Wear comfortable shoes such as trainers. Remember to take your work shoes.
• Take a hairbrush if needed and carry necessities in a comfortable bag that won't slip off your shoulder every three paces.

Have a safe journey

• Don't rely on signposts - make sure you know where you are going
• Drink lots of water, just like with any exercise.
• Remember you should enjoy yourself.  Don't do anything that makes you feel unsafe