Walk More

It’s good for your heart, it’s good for your lungs, and it’s good for your environment. Strong scientific evidence now supports the numerous health benefits of regular walking, and what better way to enjoy your community than on your own two feet.  And, people in cars are regularly exposed to more than three times the pollution as pedestrians are because they are sitting in the line of the exhaust fumes from the cars in front of them.  The best part about walking is that you can customize your walking route by distance, path surface, slope, and load—but make sure that the number one priority is always to enjoy yourself.

• Length and time: Many people find it difficult to estimate walking distances but are much more aware of walking times.  One mile takes an average person about 30 minutes at a slow, ambling pace on a good, flat surface, and about 20 minutes at a brisk pace. Once you've built up a reasonable level of fitness you should find level walks of up to one hour are just as easy!

• Path Surface:  Flat, hard, well-drained path surfaces are the easiest and fastest for walking.  Uneven or sticky surfaces like gravelly ground, mud or sand can easily slow you down.  Irregular terrain should be avoided by people with bone and joint problems, and while artificial surfaces like concrete and tarmac are excellent for pushchairs or wheelchairs, many walkers find them hard on the feet. 

• Slope:  Walking uphill is more challenging than walking on a level surface: walking up a 15% slope requires about a third more energy than walking on a flat surface. The best way to walk uphill is to maintain the same pace but take shorter steps, which decreases your speed.

• Load:  Heavy loads are harder to carry than lighter ones, so reduce the weight you carry before walking without getting rid of essential things.  Things that are important to carry while walking include water, a map (if in a remote area), and first aid equipment. Make sure to bring a bag for trash as well.

For more information please visit: http://www.chicagowalks.org or to explore Chicago wilderness visit: http://www.chicagowilderness.org/explore/do/hike/index.cfm.