BENEFITS OF TRAILS

HIKE FOR THE HEALTH OF IT

ACTIVE2010 is a new comprehensive strategy to increase participation in sport and physical activity throughout Ontario . It is linked to the Canadian Sport Policy and the recently announced national Healthy Living Strategy, with the committed goals of:

• Creating opportunities for Ontarians to become involved in quality sport activities.

• Enhancing opportunities for Ontarians to participate in daily physical activity.

• Increasing the number of Ontarians who value and believe participation in sport and physical activity is an integral and essential part of life in Ontario .

Take the ACTIVE 2010 Pedometer Challenge!

Have fun getting fit! Join the ACTIVE2010 Pedometer Challenge! Log the steps you walk each day and see how you compare to others in the province.

Start a group at work, school, or in your community, and challenge another group to see who can walk the most steps.

HIKE FOR THE HEALTH OF IT!

Someone once said, "Walking is easy. As long as the same leg isn't used twice in succession, nothing much can go wrong."

They were right on that one. Walking is a gentle activity. Set your own pace, and you can walk comfortably with little risk of injury. It's a great activity for people of all ages and abilities.

It's so accessible, too. With a good pair of shoes and clothing to suit the weather, you can head out the door.

Walking is pleasurable, relaxing, and good for you, too! Regular walking will strengthen your heart and lungs, improve circulation, assist with weight control, tone your muscles, and keep your bones strong. Get into the habit of walking and you'll soon look better, feel better, and feel better about yourself.

Need a Reason to Take a Hike?

Here's 9 Good Reasons to Hit the Trail for the Health of It!

. Promotes weight loss

. Prevents heart disease

. Decreases high blood pressure

. Improves & maintains mental health

. Slows the aging process

. Prevents osteoporosis

. Prevents and controls diabetes

. Improves arthritis

. Relieves back pain

Getting in Shape for Hiking

You will need to build up your Physical Abilities to progress in Hiking. If you have never really hiked before then prepare your body for the challenges that lie ahead and start out slowly. Hiking up and downhill on varying terrains and conditions is a pretty specific exercise that strains your body in ways that it may not be used to.

The key to training yourself lies in slow but steady progress. There is no fun in draining yourself to the point of collapse. Remember we are walking for our enjoyment so it is alright to push your boundaries but do not go too far. Make sure to set obtainable and measurable goals.

Here are some suggestions for your training schedule:

•  Start of by making small 2-4 km hikes on regular intervals (1-2 times per week)

•  not too challenging conditions and without a backpack. Do it near your own home so you can make sure that you are able to be back before sunset.

•  Steadily increase the length of your hikes until you are able to comfortably make a 15 km hike.

•  On your 15 km hikes you will most likely already be carrying a small backpack with some snacks and drinks. Now work on increasing the weight of your load by adding more

•  equipment or food/drinks

•  Steadily increase the weight of your backpack until you are able to comfortably finish a 15km hike with 10kg (22lb.) backpack

•  At this stage you are set to go on basic day hikes and you can train yourself in more challenging terrains and greater vertical gains

•  There is a big difference between hiking on flat terrain and having to deal with uphill- and downhill walking. Steadily increase the number of vertical meters you gain on your day hikes

•  Walking consecutive days in very different from single day hikes with periods of rest between them. Consecutive hikes bring the added challenges of possible blisters, muscle aches and skin irritation. Train yourself by increasing your number of consecutive hiking days

This training routine should increase your overall fitness level for hiking and will get your body adjusted for some serious hiking adventures.