|
|
Theme PARC - Walking Throughout the Year
Issue: August 2003
Topic: Walking Throughout the Year (for use in November 2003)
Walking is a very accessible form of physical activity that has the advantage of getting you somewhere! While many people are quite willing to walk in the spring and summer, they tend to hibernate in late fall and winter. Walking can easily be a year-round activity and below are a few tips and resources to help you prepare programs to do just that.
Staying Motivated
- Walking can get a little boring if you use the same route, at the same pace, every day. Following are some ideas to stay motivated:
- The simplest way to stay motivated is to have a place to go! Integrate walking into your day by walking part of the way to work, doing your lunch time or after work errands by foot.
- Vary your route whether you are walking for "fitness" or with a destination in mind. You may wish to have a 15, a 20 and a 30 minute route mapped out. If the weather is particularly bad, do the shorter one, which is still better than nothing.
- Use a log book or a calendar to keep track of your walking. You can use the calendar found in the Physical Activity Guide Handbook, a paper copy of the Walk This Way calendar (which can be downloaded at http://www.activeontario.org/english/PDF/sticktoit.pdf ) or just any calendar. You may wish to have a general objective that suits your lifestyle and fitness level such as "walking five days per week, for 30 minutes". Such a goal leaves a little bit of flexibility if the weather is really bad.
- One way to stay motivated is to "just do it"! Don't ponder whether or not you really feel like it because it is just too easy to come up with an excuse. Make it a habit which you don't question, such as brushing your teeth or taking out the garbage.
- Use a pedometer to keep track of your steps. The America's Walking website has very useful information on pedometers as a way to increase your physical activity (http://www.pbs.org/americaswalking/gear/gearpedometers.html). Aim for at least 10,000 steps per day for long term health and reduced chronic disease risk.
- Vary your pace by adding short bursts of faster walking (also called "interval training"). For example, you can pick up the pace for two minutes, followed by a minute at your usual pace. Do this 4-5 times in a row. This will help increase your cardiovascular fitness. For information on interval training, go to http://www.acefitness.org/fitfacts/fitfacts_display.cfm?itemid=87
- A very good book on walking for fitness (with interval training incorporated) is "Fitness Walking" available from Human Kinetics (www.humankinetics.com). It offers suggestions for programs at a variety of levels.
- Get a walking buddy. It may be a co-worker, a spouse or a dog, whatever works best for you to keep you motivated. Dogs will rarely come up with an excuse not to go for a walk….
- If you would like to get connected to other walkers and have on-line support and milestone rewards, join Chatelaine's SweatCentral walking club at http://sweatcentral.chatelaine.com/walkingclubs/index.htm
- If you really like gadgets, consider treating yourself to a heart rate monitor. Information on heart rate monitors and walking is also given on the America's Walking website (http://www.pbs.org/americaswalking/gear/gearheart.html).
Policy & Advocacy
- If you want to be able to walk year-round, you need a safe place to do it! Making our communities more walkable is a key element. Ideally, this goes beyond the creation of sidewalks, bike lanes and trails and tackles issues such as land use, planning, transportation, schools, parks, safety, and much more. There are many organizations working on these issues and the following websites will provide you a starting point:
- Go for Green (http://www.goforgreen.ca) has some very good Canadian information on the topic of Active Transportation.
- The National Center for Bicycling & Walking (http://www.bikewalk.org/) has an excellent website to help you create neighborhoods and communities where people walk and bicycle.
- The Pedestrian and Bicycle Information Center has a Walkability Checklist at http://www.walkinginfo.org/walkingchecklist.htm to help you assess your walking environment and makes suggestions to improve it.
- The Victoria Transport Institute also has information on improving the walkability of a community (http://www.vtpi.org/tdm/tdm63.htm)
School Ideas
Workplace Ideas
Go For Green has some suggestions specifically for workplaces (http://www.goforgreen.ca/resources/pdf/fortheworkplace.pdf) and their resource Walk & Roll may help you create workplace environments that promote active transportation.
Additional Tips on Walking in the Winter:
The "About Walking" website (http://walking.about.com/library/weekly/aa011800a.htm) has a few simple tips on selecting a good route in the winter:
- Start your walk into the wind so you will finish with it at your back.
- Select routes sheltered from the wind where possible.
- Select routes that are cleared of snow or ice or do not have standing puddles or mud slicks.
- Use caution when walking on roads, as cars may have more difficulty in seeing you in rain or snow and maneuvering around you.
- Check the local tracks to see if they may be a good outdoor or indoor alternative to the sidewalks or streets in poor weather. (Additional note: Malls often offer a good space for walking too…)
- Plan for refuges along the way - is there a store, park restroom, or other place you can duck into to warm up during your walk if needed?
For those who are a little more adventurous and for periods of time when the snow is not yet present, the Grand Valley Trail Association has a nice tip sheet on hiking in the winter (http://www.gvta.on.ca/winter.html ). Here are a few key ones:
- Dress in layers, at least three: a polypropylene underwear (keeps you dry), a fleece or wool pullover (keeps you warm) and a wind/water proof jacket.
- Avoid cotton as it will make you cold when it is wet.
- Consider using a trekking pole or stick to help you with uneven or icy surfaces.
- Walk quickly enough to keep warm but not so hard or fast that you perspire which will make you uncomfortable, cool and potentially unsafe.
- Pack a few additional safety items such as a "space blanket", extra mitts and socks, food, matches, etc.
A few more tips on walking after a snowstorm such as the ones below are available at http://www.nhtsa.dot.gov/people/injury/pedbimot/Winter/winter.htm
- If the sidewalks and walkways are impassable and you have to walk in the street, walk against traffic and as close to the curb as you can.
- Consider wearing a brightly-colored scarf or hat, or reflective gear, especially if you have to walk in the street.
- Snow that has accumulated into drifts can muffle the sounds of approaching motor vehicles. Wearing hats and scarves that cover your ears can also distort or even eliminate these sounds. Keep warm, but make sure you can hear what's going on around you.
Partners
The Canadian Volkssport Federation (http://www.chebucto.ns.ca/Recreation/CVF/) organizes events on a year-round basis. A Volkssport event is an organized, non-competitive walk, bike ride, swim, or cross-country ski through a scenic area over a pre-determined route designed for people of all ages. Participants travel at their own pace and several distances are usually available. You may wish to partner with them to offer an event in your area.
There are also a number of organizations that are looking for partnering opportunities to start a year-round walking club. Consider the following: Diabetes Education Centers, Cardiac Rehabilitation Programs, Seniors' groups, Family Resource Programs and Early Years Programs. Private fitness centres may also be interested in offering a free walking program on weekday mornings as a way to attract new clients.
--------------------------------------------------------------------------- |
|
