Hit the trail!
Just 30 minutes a day of brisk walking is recommended to maintain good health. Autumn’s crisper air can be a great motivator for getting out of the lawn chair and into a new exercise routine. If you’re looking for something just a bit different, try trail walking. It’s a great way to enjoy nature during some of the most spectacular months of the year.
How to prepare
Plan your route ahead of time.
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Locate a trail in your area at the
Canada Trails
website.
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Choose a trail that is suitable for your fitness level. Look for a shorter route with level terrain if you’re a beginner, or select a longer path with hills if you’ve been exercising and want a greater challenge.
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Choose a route that you can easily complete in the time available.
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Tell someone your planned route.
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Work up to more challenging trails by gradually taking on longer and more hilly routes. Start with a light backpack, and add more weight each time you hike.
What to wear
Get the most from your hike by wearing comfortable, appropriate clothing.
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Dress in layers.
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Wear sturdy shoes — a good pair of running shoes, hiking boots, or trail shoes.
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Choose good socks made of polyester or a polyblend to wick away sweat. Avoid cotton, which can cause blisters.
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A trail-walking pole (either a strong stick or an adjustable pole purchased from an outdoors store) adds stability on hilly terrain or gravelly paths.
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A pedometer will track your distance, and offers a boost when you see how far you’ve gone.
What to pack
Be sure you’re prepared for a day away in the woods with a comfortable, lightweight backpack containing these essentials:
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A good trail map.
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Bottled water.
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Portable snacks (like trail mix) for a quick energy boost.
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Insect repellant, sunscreen, sunglasses, a hat and gloves.
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A waterproof jacket and an extra sweater.
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A lighter and flashlight (in case it gets dark before you reach the trail’s end).
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A multi-tool knife.
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A whistle, especially if you’ll be hiking in bear country between May and October.
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Bandages.
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A cell phone.
How to walk
To get the most out of your walk, be sure to use proper technique.
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Maintain good posture with an upright stance to avoid back injury.
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Keep your abs tight and your shoulders back.
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Swing your arms for added momentum and a greater upper-body workout.