The Benefits of Walking

There are many characteristics of walking that make it a form of physical activity attractive to all.

• Walking is easy.
• Walking is inexpensive.
• Walking is fun!
• Walking requires no special equipment.
• Walking requires no membership or instruction.
• Walking involves little risk of injury.
• Walking is environmentally friendly.
• Walking provides an enjoyable time for sharing and socializing with family and friends.
• Walking provides a time for solitude and personal reflection.
• Walking serves as an enjoyable means of transportation.

Walking also offers some unique health benefits:

• Walking is an aerobic activity. It increases the body’s demand for oxygen and trains your heart, lungs and muscles to work more efficiently.
• Regular walking increases the number of calories you expend. Combined with healthy eating, walking will help you maintain a healthy weight and positive body image.
• Regular, brisk walking can reduce blood pressure and elevated blood fats.
• Walking reduces fatigue and increases energy.
• Walking relieves stress and tension.
• Walking strengthens bones and helps control osteoporosis.
• More than half the body’s muscles are designed for walking. Walking firms all these muscles, making you look and feel better.

What to Wear

It is important that when you go walking, you are dressed appropriately. The equipment required in preparing to walk is far less expensive than most sports. Light clothing and a good pair of walking shoes are all that is required. Whatever the season, you should dress for comfort by wearing light, loose, soft clothing.

Suggestions for Warm Weather Dress

• light coloured T-shirt
• loose shorts
• white cotton socks
• light hat
• sunscreen
• sunglasses

Suggestions for Cold Weather Dress

Other Equipment

Healthy Eating for an Active Lifestyle

Here are some overall guidelines for healthy eating and an active lifestyle. If you keep these in mind, you can’t go wrong.

Here are specific tips concerning the essential items that you will need on your walk:

• Food: Think about how long you will be out, and bring snacks and a meal if necessary. Allow for feeling extra hungry because of the fresh air and exercise. Bring supplies in a pack that is comfortable to carry. Foods with less packaging are lighter to carry. Some healthy, ready to eat snacks include: fresh fruit, fresh vegetable sticks, crackers, granola, rice cakes, muffins, milk-based puddings, snack bars, and trail mix (a mixture of nuts, dried fruit, dry cereal, and maybe some chocolate chips).
• Water: Water is the most important thing to take with you on your walk, as safe drinking water is not always available. If it is a hot day or your exercise is vigorous, it will be important to replace the fluid lost through perspiration. Dehydration can cause fatigue, cramping, reduced performance and heat exhaustion. Fanny packs are available that make carrying water easy. For a long walk on a hot day take two bottles of water. You may want to freeze one of the bottles of water so that it stays cooler longer.

How to Prepare

A brief period of stretching reduces muscle tension and tightness, reduces opportunity for muscle soreness and prevents injuries. In addition, it naturally increases flexibility.

Start your walking with five minutes of light to moderate paced walking. Once your body has warmed up, find a place where you can stretch your neck, shoulders, chest, hips, thighs and calves. Remember to stretch slowly and smoothly without bouncing or jerking.

How to Wind Down

Finish your walk with five minutes of light to moderate paced walking. When your body has cooled down, find a place where you can stretch you’re your entire body. By taking the time to cool down and stretch, you will reduce your chances of soreness and injuries.

Tips to Consider when Planning your Walk

• A little walking every day is better than an occasional frenzied bout of activity.
• Explore a variety of routes and choose ones that are interesting, safe and convenient.
• Watch out for heavy traffic, loose dogs and rough terrain.
• Walking with others will help motivate you. Joining a walking club (contact your local health unit) or finding a walking partner will help ensure a daily routine.
• If you decide to walk alone, make sure someone knows where you are going.
• Walk safely. Listening to a portable tape or disc player may impair your ability to stay alert.
• Seasons and weather conditions are important considerations when planning a hike. Check weather conditions before heading out on longer walks.
• Hunting is a major activity in Renfrew County; therefore, hunting season is not the best time to be in the bush. Check with the Ministry of Natural Resources for dates.
• When it is hot, choose a shade route and walk a little slower than usual. Avoid the hot noonday sun. Wear a hat and sunscreen.
• Stores and restaurants and other conveniences like telephones can be few and far between in many of the walking areas, so be sure to take food and water with you, especially on longer tours.
• Insects can be very troublesome. Blackflies and mosquitoes are at their worst in the spring (until the end of June) and deer flies are a problem in July. Wearing light coloured clothing, as well as long sleeves and legs with cuffs offer protection when bugs are bad. Be sure to bring along insect repellant. If you should be bothered severely by a swarm of deer flies, lying down on the forest floor with knees or arms raised is reported to offer relief as the flies will buzz around the raised body part rather than your face. Be sure to have your photo taken while doing this and send us a copy.
• Flat, comfortable, well broken-in shoes or hiking boots with good support and sturdy soles will increase your enjoyment and safety. Wearing two pairs of socks (one thin pair closest to skin) can help to prevent blisters.
• Protect yourself against over-exposure to ultraviolet radiation by wearing long sleeved shirts and long pants as well as a brimmed hat when spending long periods of time in the sun. Apply sunscreen (at least SPF-15) liberally, and re-apply often, even on cloudy days. Also remember to wear sunglasses that filter out ultraviolet radiation so that you don't damage you sensitive eyes.
• In high water areas around the Ottawa River, it is worth learning to recognize and avoid poison ivy. Sticking to the trail will also be helpful in reducing the risks of poison ivy.
• In the spring, some of the tails described may be muddy or partially underwater. You may have to decide whether to turn back or risk getting wet. Extra clothing is always helpful in these situations.
• When enjoying any of the walking trails, please remember to carry any garbage you produced out with you.
• Do not disturb wildlife or livestock.
• Respect public and private property.
• Be sure to always carry some sort of identification with you.

Get Out and Try It

With its natural pleasures, its range of benefits and its variety of opportunities, walking occupies a special place in the world of active living. According to the Physical Activity Monitor, walking tops the list of most popular activities. Walking is a natural and effective way to stay active. And best of all – it feels great.