You may already know and love the rejuvenating effects of enjoying a simple walk outdoors. It gives you a chance to move, breathe fresh air, clear your mind and maybe even have a chat with a loved one. Whether you choose to walk, hike or trek, simply getting outside and moving the body has numerous benefits for physical and mental health.
Locally, the Centerville-Washington Park District (CWPD) offers several year-round outdoor walking, hiking and trekking groups that allow residents to exercise in the many beautiful parks in the area while connecting with like-minded people.
CWPD Certified Parks and Recreation Professional (CPRP) and Fitness and Wellness Supervisor, Alyssa Schulte shares, “It's a great way to get moving and active while enjoying the scenery and health benefits of being outdoors. Joining a hiking or walking group can also help folks meet new people with shared interests in nature and being active outside.”
Walking programs with CWPD are usually on paved or gravel surfaces with fairly level terrain. It is a slower, consistent pace ideal for anyone interested in moving. Hiking is on natural trails where there may be more hills and obstacles. Hiking groups offer different paces, but the steeper terrain and natural obstacles require additional balance, cardio and mobility over general walking.
Trekking may be an unfamiliar term to some but simply provides additional stability and adds a full-body workout to a typical walk. Alyssa explains, “Our Trail Trekking program uses Nordic walking poles to increase the number of muscle groups utilized while walking with the poles, usually on paved surfaces. It remains low impact like walking but engages more muscle groups and requires equipment not needed for general walking.”
No matter what type of walking you choose, it can help you maintain a healthy weight, increase energy, strengthen memory, improve quality of sleep and lift your spirits. In addition, walking or hiking can positively impact blood pressure lowering it by 4-10 points according to the National Heart, Lung and Blood Institute.
We caught up with one of CWPD's trekking groups to find out what benefits they’ve experienced from the programs.
Longtime walker Harry Barnes shares, “It doesn’t take any expense, the parks are free, the paths are paved and they lead you in a gentle route wherever you go. Even the nature trails, while not paved, are fairly accessible. If you’re committed to your health you should consider it even if you need to bundle up.”
His frequent walking partner Alex Pearl adds, “I’ve been exercising with the parks since I retired which has been 11 years. It’s healthy and it helps you stay active and forestall chronic disease. I’ll get out as often as I can and the only thing that will keep me away is heavy rain.”
Neighbors Lorie Shirdon and Shelley Montelius encourage each other to get up and move in the mornings. Says Lorie, “I’ve been coming for about five months now. I’ve enjoyed getting up, seeing the scenery in the parks and meeting some nice new people who I wouldn’t have met otherwise.”
Shelley explains, “I needed to make myself get out because I just retired and I wanted to meet people. I thought this would be fun and I loved it. I’m from Montana so I love the outdoors and being outside even in the snow.”
Feeling inspired to get moving? Before setting out make sure you’re prepared. Alyssa offers these helpful tips to get ready for walks:
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Know your limits and check the weather conditions before beginning.
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Make sure that you are dressed for the weather and your activity for the day. Dress in layers in the winter so that you can adjust as needed.
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Be prepared to adapt and slow your pace if there is a chance of icy conditions.
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If hiking in snowy weather, you may consider a pair of crampons/ice spikes that can be worn over your boots.
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When walking in the cold, spare socks, gloves, jackets, etc. to change into afterward can make the trip home more comfortable. Handwarmers are also helpful!
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General equipment needed for walks includes a set of comfortable, supportive shoes or hiking boots with traction for natural trails and seasonal attire like hats, sunglasses, jackets, gloves, etc. Nordic trekking requires a set of poles with a boot. Don’t forget your water for staying hydrated!
If group walking isn’t for you or you prefer to go at your own pace, you can still explore the many paved paths and scenic trails of the CWPD. In addition to groups, one-day hiking programs, fun runs and family and preschool hikes are also offered to get folks active throughout the year. More information about programs and parks can be found on CWPD.org.
Year-Round CWPD Walking Groups (Ages 18+)
A Walk in the Park
Tuesdays and Thursdays, 9:30-10:30 a.m.
Trail Trekking
Tuesdays and Fridays, 9:30-10:30 a.m.
*Attendees must bring a set of Nordic walking poles or rent a set from CWPD, if available.
Hike for Your Health
Wednesdays, 9:30-10:30 a.m.
Bill Yeck or Grant Park
2-3 differently paced groups