Walking TipsGet out and walkThe most important thing is to get out and move around. The following tips are important, but don't let them slow you down. Most of us can get out for a short walk without too much extra effort. Wear layers Don't like the weather? Wait a few minutes. Vermont's

weather can change quickly, so be prepared when you go out walking or hiking. Layered clothing is essential to comfort and wearing white or bright colors makes you more visible.

Shoes Wear comfortable shoes that provide good arch and

ankle support. Also to avoid slipping, be sure that you have a good solid tread.

Socks Wear socks made of fibers such as coolmax,

polypropylene, silk, wool, or a cotton synthetic blend that will wick away sweat. Cotton will hold in the moisture and increase the chance of getting blisters. Look for padded socks, which cushion the bottoms of your feet, but make sure they fit well inside your shoes.

Hats A hat keeps you warm in cold weather and shades your

head and face from the sun throughout the year. In warm weather, try a visor which will let the heat escape while shading your eyes.

Packs On short walks, pockets will probably suffice for carrying

the minimum essentials. However, for longer walks and hikes, it's important to distribute the weight of the water,

keys, wallet, etc. evenly. Backpacks, waist-packs or wrist/shoe wallets are great for this purpose.

Water Drink water before, during and after walking. You need

to drink every half-hour while walking at a moderate pace and more often, if you are sweating.

Sun protection Never leave home without sunscreen, even on cloudy

days. Your skin needs protection against skin cancer, wrinkles, and sunburn. A waterproof sunscreen with an SPF of 15 or higher is key. Don’t forget your ears, head, and neck!

Identification Don’t leave home without carrying some type of

identification. If you have any significant allergies or a serious medical condition, be sure to wear your medical bracelet or necklace, on your walks. These things can save you a lot of grief in the case of an emergency.

Calories Keep your body functioning and provide energy for physical activity. Carbohydrates, protein, fat, and alcohol provide calories. Your body weight is maintained by calorie intake and physical activity. Excess calories are stored as body fat; if you go over your calorie needs and are not physically active—you will gain weight. To determine your personal calorie needs and find more information on healthy eating visit www.mypyramid.gov

Looking for more information on staying physically active? Find more info. at: healthvermont.gov/fitandhealthy.aspx, click on Get Moving Vermont. This is a statewide incentive program. Vermont Department of Health, PO Box 70, Burlington, VT 05402. (800-464-4343), or dial 2-1-1 statewide.

Local Resources for Hiking, Walking and Fitness

Springfield Hospital. Springfield, Vt. Classes available. Contact: 802-885-7686 or www.springfieldhospital.org

Camp Plymouth State Park. Ludlow, Vt. Family destination on shores of Echo Lake (day use fees) Contact: (802) 228-2025 or www.vtstateparks.com

Coolidge State Park. Plymouth, Vt. (day use fees). Contact: 802-672-3612 or www.vtstateparks.com

Grafton Ponds. Grafton, Vt. Contact: (802) 843-2400 or www.graftonponds.com

Ludlow Parks and Recreation Department. Ludlow, Vt. Walking, aquatics, and various sports programs. Contact: (802) 228-2655 or www.ludlow.vt.us

Eleanor Ellis Springweather Nature Area. Weathersfield, Vt. Contact: Army Corps of Engineers at (802) 886-2775

Lower Village Nature Trail. Perkinsville, Vt. Nature area with walking trails off Maple Street. Contact: Army Corps of Engineers at (802) 886-2775

Weathersfield Trail. Weathersfield, Vt. Challenging scenic trail to summit of Mt. Ascutney and water falls. Contact: (802) 885-8824

Stoughton Pond Recreation Area. Weathersfield, Vt. Nature trail and swimming pond. Contact: Army Corps of Engineers at (802) 886-2775

Mt. Ascutney State Park. Ascutney, Vt. Hiking trails, camping and hang-gliding. Contact: (802) 674-2060 or www.vtstateparks.com

Castle Hill Resort and Spa. Proctorsville, Vt. Aquatics/Fitness equipment and classes. Contact: (802) 226-7419 or www.castlehillresort.com

Jackson Gore. Ludlow, Vt. Contact: Aquatics/Fitness Center (802) 228-1400 or www.okemo.com

Hawk Inn and Mountain Resort. Plymouth, Vt. Aquatics/ Fitness equipment, and canoe/kayak rental. Contact: (802) 672-3811 or www.hawkresort.com

Local Winter Activities

1. Cross-Country SkiingGrafton Ponds Nordic Center, Grafton, Vt. (802) 843-2400)Okemo Valley Nordic Center, Ludlow, Vt. (802) 228-1396)Viking Nordic Center, Londonderry, Vt. (802) 824-3933)Hawk Inn & Mountain Resort, Plymouth, Vt. (802) 672-3811)

2. Downhill SkiingOkemo Mountain, Ludlow, Vt. (800) 78-OKEMOMt. Ascutney, Ascutney, Vt. (802) 484-7711Bromley, Peru Vt. (802) 824-5522Magic Mountain, Londonderry Vt. (802) 824-5645

3. SnowshoeingOkemo Valley Nordic Center (802) 228-1396Viking Nordic Center (802) 824-3933Hawk Inn & Mountain Resort (802) 672-3811West Hill Recreation Area (802) 228-2655

4. Ice SkatingGrafton Ponds, Grafton, Vt. (802) 843-2400Jackson Gore Inn, Ludlow, Vt. (800) 78-OKEMOHawk Inn & Mountain Resort, Plymouth, Vt. (802) 672-3811West Hill Recreation Area, Ludlow, Vt. (802) 228-2655

Blue Cross and Blue Shield of Vermont, in partnership with Springfield Hospital and the Vermont Department of Health Blueprint for Health, created this resource dedicated to helping people in our communities become healthier. We hope that this guide will encourage you to take advantage of the walking, hiking, and physical activities available in your community.

3 Quick Steps to Fitness!

Start Walking This WeekYou don’t eat the same thing for dinner every night so why do the same walk everyday? Just like different foods provide different nutrients, a varied walking program challenges your body in different ways. What’s more, change prevents boredom so you are likely to stick with it! Vary your walks between long and slow and short and fast. On some days, walk as fast as you can ensuring that you do not sacrifice form; on other days, walk more slowly, but for a longer distance.

Just Get Walking1. Walk With Style Stand tall, lifting your chest and shoulders. Gently pull in your abdominal muscles to prevent

your lower back from arching. Don’t take longer steps to walk faster. Focus on

quicker steps instead. Let your foot roll smoothly from heel to toe,

pushing off strongly with your toes. Don’t pump your arms forcefully. Let them bend at

the elbow, and trace an arc from your waistband to the center of your chest.

2. Get Motivated Walk every day, even if just for 10 minutes. Record your walking time every day. Wear comfortable, supportive shoes. Listen to your body. If you're sore, back off for a day. Reward yourself for big and little achievements. Tell co-workers, family and friends about your

goals. Encourage them to encourage you! Inspire yourself with fitness magazines, new

walking routes, walking partners, new workout clothes or a “before” picture.

Walk briskly and with purpose. Measure your success.

3. Wear Comfortable, Supportive ShoesWhen purchasing walking shoes, look for:

A fairly low, rounded or beveled heel. A flexible shoe that bends through the ball

(NOT the arch) of the foot. Look for a good fit. The shoe shouldn’t slip at the

heel or bind or pinch anywhere. There should be a thumbnail's width between your toes and the end of the shoe.

© Copyright Mark Fenton 2001 Adapted from walking tips by Mark Fenton, author of The Complete Guide to Walking for Health, Weight Loss and Fitness. Host of "America's Walking" on PBS television.

Small Steps to Success!

Take Small Steps

Walk to work. Walk during lunchtime. Walk instead of driving. Take a family walk after dinner. Walk to your place of worship. Walk your children to school. Take your dog for a walk. Replace a Sunday drive with a walk. Get off a bus stop early and walk. Walk for 30 minutes instead of watching TV. Make a Saturday morning walk a group habit. Park farther from a destination and walk. Drink a lot of water. Walk to a coworker's desk instead of emailing or calling. When walking, go up hills instead of around.

Adapted from smallstep.gov

621.16 (10/09)

Ludlow

Walk Ind

ex

1. Lake Rescue Loop(2.0 m

iles, moderate difficulty)

This walk takes you on a dirt road

through woodlands w

ith views of

Lake Rescue.

2. High Street Loop

(O.9 m

iles, beginner)Loop is located in the center of Ludlow

, it is a short w

alk, the terrain is flat and on the sidew

alk.

3. Pleasant Street Walk

(1.3 miles, beginner)

Start at any point along Pleasant Street for this in tow

n walk w

hich is just off the m

ain road (Rte 103). This route is flat, on the sidew

alk, and is in a neighborhood setting.

4. Proctor-Piper Forest Loop(3.2 m

iles, moderate difficulty)

Starts on a paved road in Proctorsville and then turns into a dirt road at the top of Pratt H

ill. This route has rolling hills and is partly located in the Proctor-Piper State Forest.

5. Bailey Hill Road Loop

(3.6 miles, beginner)

Borders Black River on a paved road with

views of the w

ater.

6. Lowell Lake Loop

(2.6 miles, m

oderate difficulty)This w

alk begins on Mountain Lake Road

and goes through Lowell Lake State Park

via a loop around Lowell Lake. This is a

predominantly dirt road w

ith rolling hills and view

s of the centrally located lake.

7. Okem

o Valley Golf Loop

(6.2 miles, m

oderate difficulty)Route along the golf course includes rolling hills, view

s of Okem

o, and a portion of the trail borders Lake Rescue.

8. Healdville Trail Loop

(2.3 miles, m

oderate difficulty)Trail starts at the base of O

kemo from

the parking area and clim

bs to the mountain’s

summ

it. There are brooks to cross over, forest and a fire tow

er to experience. Enjoy view

s of Mount H

olly, the Green

Mountains, the W

hite Mountains,

Mt. M

onadanock and Mt. A

scutney.

9. Weston Loop

(8.7 miles, m

oderate difficulty)Loop is paved, has rolling hills and scenic view

s year round. The foliage in the fall is especially nice here.

10. Pond Street Village Loop(2.3 m

iles, moderate difficulty)

Walk is conveniently located dow

ntown,

with the m

ajority of terrain on paved sidew

alks with som

e rolling hills. You can start w

alking this loop at any point along the w

ay in either direction.

11. Calvin Coolidge Trails(3.5 m

iles, moderate difficulty)

Scenic woodland hiking trails w

ith a hilltop picnic area and log shelter. A

 historic spot for nature enthusiasts to explore.12. Cam

p Plymouth Park Trails

(1.9 miles, m

oderate difficulty)M

any beautiful hiking trails, some paved,

bordering the shores of Echo Lake.

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2

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