Walking and wheeling your way around town is an easy and enjoyable way to: get your recommended daily exercise, learn about and engage in your community, and ease your impact on our local environment. With the money you'll save on parking you can treat yourself to lunch out or coffee with a friend!

Did you know?

• Walking refreshes the mind, reduces fatigue and increases energy.
• More than half the body's muscles are designed for walking; it is a natural movement that is virtually injury-free.
• Walking provides an enjoyable time for sharing and socializing with friends and family.
• Regular, brisk walking can reduce elevated blood fats or blood pressure and improve digestion and elimination.
• Walking strengthens bones and helps prevent or control osteoporosis (a condition where bones become brittle and fragile).
• Walking relieves stress and tension.
• When combined with healthy eating, walking will help you maintain a healthy body.
• Brisk walking is an aerobic activity. It increases the body's demand for oxygen and trains your muscles to work more efficiently. - Active Ontario

It can be hard to motivate yourself to change your habits, but if you do, the benefits will soon pay off! Once you're settled into a more physically active routine, you'll thoroughly enjoy it!

SAFE WALKING TIPS

Walking is an excellent exercise for people of all ages. It is easy on the body, and can be done throughout the seasons. Given this, there are still ways to ensure that your experience remains safe and enjoyable.:

Walking Form

• If you have been inactive, check with your doctor before beginning any exercise, including extensive walking activities.
• Don't push yourself. Set small goals to start with, then increase them as your body becomes accustomed to a regular walking routine.
• While walking, ensure you are landing on your heel, rolling your foot from heel to toe, and finally pushing off with your toes.
• Start your walk at a slower pace to warm up (5 minutes) and finish with 5 minutes of stretching. Target tight areas by holding them in a stretch for 60 seconds.
• Watch the tendency to round your shoulders while walking. Imagine there is a headlight in your breastbone: shine it forward, not down at the ground. Look to the horizon.
• Listen to your body. If you feel pain, dizziness, nausea or physically uncomfortable in any way, stop exercising. If the symptoms don't go away, call your doctor.
• If you become breathless while walking and talking, slow down.
• Drinking water is always good. Drink small amounts before, during and after you walk/wheel. This is especially important if you are sweating heavily due to warm weather.

Personal Safety

• Walk with a friend for pleasure and safety.
• Stick to areas that you know to be safe; have a clear idea of where you are and where you are headed.
• If you are out walking/wheeling alone, ensure a friend or family member knows your route and your expected time home.
• Take additional precautions if walking at night. Stick to well lit areas. Wear bright, reflective clothing; orange and yellow are best.
• Be aware of how your presence may affect others. This is especially important for men to remember. Cross to the other side of the street if there is a possibility that an oncoming walker may be afraid of you. Don't follow too closely when you are walking behind other walkers; walk past them or cross the street.
• Ensure you are carrying personal and medical information with you at all times.
• Avoid carrying a purse or hanging wallet. Don't walk/wheel with valuables. Carry personal belongings in a safe place, hidden against your body.
• Walk with confidence and a look of knowing where you are going.
• Always walk facing traffic and ensure drivers see you by making eye contact.
• Walking with a dog can provide you company, discourage any unwanted interaction and encourage fellow dog-walker camaraderie.
• If you are walking a trail, make sure that you remain on it. Not only is there the potential for you to get lost, it is also hard on wildlife.

Winter Walking Tips:

• When you're walking to work or doing errands in the winter, plan your route and give yourself plenty of time to get where you're going so you don't have to rush.
• Your footwear should have rubber or neoprene soles that provide traction on snow and ice. Don't wear shoes or boots with plastic or leather soles.
• Stay on designated walkways. Don't take shortcuts over snow piles or areas that aren't cleared of snow and ice. If a sidewalk is covered with ice, try to walk along the grassy edge for traction.
• If you have no choice but to walk on icy or slippery areas, take short steps or shuffle your feet. Bend your body slightly and walk flat-footed, keeping your center of gravity over your feet as much as possible. Be prepared to fall and roll into the fall as much as possible to avoid hurting your wrists and arms; roll with sequential contacts at your thigh, hip and shoulder.
• If your feet shoot out from under you and you're falling backward, bend your back and head forward so your head doesn't strike the pavement or ground.
• Be careful getting in and out of your vehicle or on and off buses. Use the vehicle for support.
• Watch for moving cars hidden from view by snow banks. Proceed cautiously.

- Healthy Ontario

Seniors

Walking is an excellent exercise for seniors. It can improve cardiovascular fitness, bone strength and muscular strength. It is low impact, free and high in health benefits!

• Ensure you see your doctor before embarking on any new fitness program, especially if you are overweight, have been inactive or live with a chronic medical condition.
• Walk on debris-free, softer ground, such as grass or a dirt path; it is more foot and joint-friendly.
• Avoid overexerting yourself during hot weather. Drink plenty of fluids.
• Contact City of Peterborough Recreation (742-1111) for information on suitable parks and trails. Consider asking about accessibility, terrain and number of park benches.
• If you are new to the area, consider walking it first with a buddy.
• Cold weather can cause numbness, limiting your ability to detect trauma or wounds to the feet. Try walking at the local mall or an indoor exercise facility when it is cold outside.
• Consider carrying a cell phone for special circumstances.
• Consider joining a walking club specific to your abilities.
• Consider starting up a walking club of your own with friends and neighbours.
• Consider using a hip protector product to reduce the risk of injury if you fall. (Ask your doctor for details.)

People with Disabilities

• Ensure you visit your physician before embarking on any new fitness program.
• Contact City of Peterborough Recreation (742-1111) for information on suitable parks and trails. Consider accessibility, terrain, and your abilities before heading out.
• If you are new to an area, consider walking your route first with a buddy.
• Talk to local support organizations for their suggestions on appropriate walking/wheeling areas in the community.
• Consider carrying a cell phone for special circumstances.
• An able-bodied person can help someone with a disability to better enjoy his or her walk. For example, a sighted companion can warn a vision-impaired person of upcoming obstacles.

EQUIPMENT AND CLOTHING

The wonderful thing about walking and wheeling is that they really require very little equipment. But thinking about what is needed will go a long way towards enjoying this activity:

• Comfortable Shoes: These are essential! Find ones with good arch support, flexibility and low, well-cushioned heels.
• Weather Gear: Umbrellas, raincoats, shoe protectors and galoshes will help keep your clothes dry and clean.
• Layers, layers, layers: Wearing layers of light-weight clothing will allow you the flexibility to “layer up” or “layer down” as the weather changes or you warm up from the activity.
• Reflective material: Be sure you are always visible and cross streets in visible places. If you are wheeling, use a reflective flag or place a reflective band on the back of your vehicle.
• Safety gear for speedy wheels: If you are rollerblading, scootering or skateboarding please make sure you wear the appropriate safety equipment: a helmet, and knee and elbow pads.

WALKING ROUTES

Peterborough has many beautiful streets and interesting paths. The more you get out and explore our community the more of these you'll discover!

Covering distance doesn't take as long as you think!

Here is a sampling of some of our urban nature trails:

• The Jackson Creek Kiwanis Trail
  A favourite with dog-walkers and Sunday morning strollers, this 4-kilometre section of the Trans-Canada trail follows Peterborough's Jackson Creek from Jackson Park on Parkhill Road, westward to Ackison Road just south of Lily Lake Road . For more information call (705) 745-5791.
• The Rotary Greenway Trail
  Stretching north to south, from Lakefield to Peterborough, this 20 km paved trail is a labour of love for the Peterborough Rotary Club. In the south the trail can be accessed through the Ecology Park on Ashburnham and winds its way into East City , meandering alongside the Otonabee River . Busy with walkers, cyclists and bladers in the summer, this trail goes through Trent University in the north end of Peterborough, then follows River Road to meet up with the Lakefield Trail. For further information call (705) 742-5162.
• Lakefield Trail
  The lovely village of Lakefield proudly boasts this 5.5 km trail that winds its way through the community, along the Otonabee River and Lake Katchawanooka . Once in the village, ask any local where to meet up with the trail. For further information call (705) 652-3381.
• Millbrook Trail System
  From Needler's Mill Pond in the village of Millbrook, hop onto a number of scenic trails exploring the area around the south end of town. For further information call (705) 932-2929.

DOWNLOAD THE FOLLOWING MAPS:

• Peterborough Waterfront Walks Map
• Lakefield Walking Map
• County Walking Locations
• Walk the Gardens of Peterborough
• Peterborough and the Kawartha Tourism - Trails Info and Maps

For full listings and trail descriptions explore the links section. Brochures and maps for urban walking routes can be obtained by visiting Peterborough Green-Up or the Peterborough County-City Health Unit.

COMMUTER TIPS

Here are some tips for walking commuters:

• Just starting out? Focus first on shorter walks. Try parking a manageable distance from your workplace and walk in from there. Increase this distance weekly. Increase this distance weekly. Or try getting off the bus several stops early, walking the remaining stretch in. Get off transit earlier and earlier as weeks go by.
• Enlist the company of a keen co-worker. Enjoy the walk together – this will make the time fly and keep you motivated to increase your distance.
• Get bored easily? Change your route; explore your neighbourhood; include small errands. If you must use a portable radio/CD player, ensure it is set at a low volume and one ear is open to outside noise.
• Set a goal of walking one day a week and slowly increase it to three. Many find that walking 3 days a week is perfect. This allows walkers to bring clothes to work and perform car-required errands on the other two days.
• Encourage your school to start a Walking School Bus program - contact Peterborough Green-Up for more information. This supervised walk to school for your children will free up some time for you to walk to work.
• Encourage your workplace to set up a Guaranteed Ride Home program - contact Peterborough Green-Up for more information. This employer-sponsored taxi ride will relieve you of the worry of having to get home in an emergency.
• If you have to carry things home, ensure that you have a properly fitted backpack. Shoulder bags can be hard on your back and shoulders. Wear proper walking shoes. See Equipment and Clothing for suggestions.
• Spread the word and inspire your workplace! Walking relieves stress and adds energy to your day. Active employees are happier employees. Why not join the Shifting Gears Peterborough Workplace Transportation Challenge?

COMMUNITY CLUBS

Achilles Track Club
Goals of this all ages and all abilities club include: “Assisting all persons with disabilities to enjoy running for health in a social environment." Visit their website to find out about Peterborough 's branch.

Running Room -€“ Peterborough
Find out about the Running Room's walking program. Contact them at 210 Hunter Street West, Peterborough, 876-8605.

YMCA
Contact the local Peterborough YMCA for programs suitable to your interests and abilities. Many programs do not require full membership. 475 George St. N. at Murray St., Peterborough, 748 -9622.

Canadian Diabetes Association – Peterborough Branch
The Canadian Diabetes Association fully endorses walking as a gentle, effective component of diabetes management. Contact the Peterborough area Canadian Diabetes Association for information about walking and diabetes: 294 Rink Street, Peterborough, 742-2733, This e-mail address is being protected from spambots, you need JavaScript enabled to view it .

Ganaraska Hiking Trail Association - Peterborough Club
Through the winter, the club conducts easy walks on Wednesdays, generally on trails in Peterborough. On weekends, the club hosts more extensive hikes or links with other GHTA affiliated clubs. Contact Doreen Cole at 745-9713 or Thea Jenkins at 742-4009.

Buckhorn Community Centre Walkers - 657-8833.

Apsley Easy Walkers - Contact Roy Allen at 656-1791 for more information.

Mall Walking Clubs:

Lansdowne Place Mall Walking Club
Contact: Lansdowne Place
748-3555

Peterborough Square Mall Walking Club
Contact: Peterborough Square
742-0493

Portage Place Mall Walking Club, October-April
Contact: Bob Story
743-4356

*If you would like your walking club added to our list please contact This e-mail address is being protected from spambots, you need JavaScript enabled to view it

WALKING FACTSHEETS

Download the following .pdfs:

Walking and Wheeling Factsheet

Partners in Aging's "Winter Active, Winter Smart" Factsheet

Physical Activity Resource Centre's: Am I Going Fast Enough Factsheet

Active Ontario

Chatelaine Walking Club

Wild Rock Outfitters' Kawartha Trails Listing (urban, rural and nature)

Quid Novis Area Trails Listing

Quid Novis Local Provincial Parks Guide

Peterborough and Area Weather

County of Peterborough Trails Listing

Peterborough County-City Health Unit Physical Activity Information

Canadian Fitness and Lifestyle Research Institute

Prevention Magazine's Walking Calculator

In-Motion's Walking Workout

Trailsforhealth.ca