Walking is the top-ranked physical activity among adult Canadians. Walking is low-impact and does not require practice or experience. It can provide a special outlet with friends and family or be a solitary relaxing time. Walking is a gentle, rhythmic activity that allows participants to set their own pace. Participants are able to walk comfortably with limited risk of injury. It is relatively easy to adopt and maintain.
Walking briskly: makes you feel good; relieves stress; helps you achieve and maintain a healthy body; gives you energy and can help reduce the risk of developing heart disease, adult on-set diabetes, osteoporosis, colon and breast cancer. Regular walking has also been associated with improved mental health including reduced anxiety, tension and depression as well as improved self-esteem. Walkers will experience increased energy levels and stamina, sleep better and have a lower stress level.
Take a step in the right direction… Start a Walking Club & get active!
Choose a Route
Warm up - walk slowly for the first 5 minutes
Stretch - do light stretching
Walk briskly - use the Talk test to check your intensity
Cool down - walk slowly for the last 5 minutes
Stretches - do slow long stretches, hold them for 20 seconds each
Intensity Talk test
|I can Sing!
|| Light Intensity
|I can talk but I can't sing
|| Moderate Intensity
|I can't carry on a conversation
|| Vigorous Intensity
Take a step towards a safe walk!
Wear reflective clothing.
Walk against traffic.
Use designated sidewalks and paths.
Dress appropriately for the weather.
Bring water and a snack.
Dress for Success!
- Dress in layers-wind breaker, fleece, turtleneck.
- Warm pants & long underwear.
- Toque, scarf, gloves/mitts.
- Warm jacket.
- Comfortable winter boots/shoes.
- Sunscreen, SPF 15+, UVA&UVB.
- Wear loose fitting, light coloured tightly woven clothes (long sleeves & pants to protect from the sun and mosquitoes).
- Choose breathable fabrics.
- Comfortable shoes.
- Sunscreen, SPF 15+, UVA&UVB.
- Hat, to protect face and neck.
The perfect fit for every fitness.
Start slowly! Begin at a slow and easy pace. As you progress, gradually increase your speed
and pump your arms. Once you are comfortable with this, progress to more difficult terrain such
as more hills.
Monitor the changes in your “health”
Increase in energy.
Decrease in stress.
Walking longer or faster.
Improved heart rate, blood pressure, cholesterol level.
Increase your daily steps. Use a pedometer.
Set goals to work towards.
How to start your own walking club, Hastings and Prince Edward Counties Heart Health.
Walking the activity of a lifetime, Health Canada
August, 2005-Leeds Grenville and Lanark District Health Unit
Try Our Trails Leeds, Grenville and Lanark map features 20 beautiful trails, which offer easily accessible walking, hiking, cycling, in-line skating, canoeing/kayaking, horseback riding, skiing and snowshoeing routes.
Being in nature has been found to benefit our physical, mental and emotional health. Walking is one of the greatest activities to get you and your family or friends on the road to a strong, healthy, mind and body. Many tri-county residents are unaware of how many beautiful local trails there are in the area. These trails will help to keep your walk interesting! Walking is also not the only physical activity you can do on the trails. Different seasons bring different opportunities. Try biking, canoeing, kayaking, horseback riding, cross country skiing or snowshoeing.
The trail guide clearly outlines each conservation area and trail by a numbered button, while the icons identify the type of trail experience each trail offers, i.e. hiking, skiing, snowshoeing, canoeing, and wheelchair accessibility.
So what are you waiting for? Now is the perfect time to pick up a free Try Our Trails Leeds, Grenville and Lanark map.
Please call The Leeds, Grenville and Lanark District Health Unit at 1-800-660-5853 or drop by an office location near you! To find an office location and the days and hours they are open visit our Contact page.
||NOTE: The information on the map is current at the time of printing. For more up to date information see the following list of trail links.
The Mississippi Valley Field Naturalists website has a number of trails in the Mississippi Valley area. On this site they give a brief description of the trail and directions on how to get them.
For more detailed trail maps, information on walks or to become a member of the Rideau Valley Trails Association please visit their website.
For information on the Arch Biosphere hiking, paddling and cycling opportunities go to FrontenacArchBiosphere.ca
To find more trails in our area and throughout Ontario or to promote existing trails go to the Ontario Trails Council website.
If you are interested in trail development and advocating for trails go to the Ontario Trails Strategy website.
- Looking for information on equestrian trails? www.otra.ca
- Looking for more information on trails and where to find them? Try Trails Canada
- For more information on hiking in Ontario go to HikeOntario.com