Greenways & Rail-Trails NY


Health Tips

GENERAL EXERCISE TIPS
TIPS FOR:  Walking    Running    Bicycling   
MULTI-USE TRAIL ETIQUETTE

GENERAL EXERCISE TIPS

  • Benefits of regular exercise
    Regular exercise increases stamina and strength, strengthens bones, fights osteoporosis, improves digestion and elimination, promotes flexibility, balance and agility. It improves self image, relieves stress and tension, fights and improves depression and promotes feelings of well being.
  • Frequency of exercise
    The Surgeon General reports that 30 minutes of moderate intensity (brisk walking or anything that makes you breath a little harder) preferably every day but at least five days a week is fine for general health maintenance.
  • Length of exercise
    30 minutes of moderate intensity daily exercise is your goal. If you break up the 30 minutes into 10 minute segments, it still counts towards your total for the day. For weight loss, gradually work up to 45 continuous minutes or longer at low to moderate intensities in a low, or no-impact activity.
  • Warming up
    You should always take the time for a quick warm-up. Large, slow movements of the hip/leg, shoulder/arm and torso muscles, works best. 3 to 5 minutes is enough.
    If you start your exercise without first warming up your major muscle groups, you're putting yourself at risk for injury. When you warm up, you start to raise your core body temperature and heart rate, which gets blood flowing to your muscles and helps loosen up your joints. Many people make the mistake of confusing warming up with stretching: You should not stretch before you exercise for the simple reason that your muscles aren't very pliable yet.
  • Cooling down
    You want to cool down for the same reason as you warm up: Your body needs a transition zone between being sedentary and very active. When you exercise, blood courses to your muscles. If you cease your activity abruptly, you don't give your body a chance to shift into a more appropriate heart rate, so blood can pool in your muscles and cause a fair amount of pain. Cool down by continuing to do whatever activity you were doing, only slow it down.
  • Stretching
    Stretching can make you more flexible, increase your range of motion, prevent future injuries and relax you.
    You should always make sure your muscles are warm before you stretch. Be sure to stretch all major muscle groups. Pay special attention to those you've just worked.
  • Weather Related Tips
    During hot weather, drink plenty of liquid (plain water is best) when you are exercising. Children and older adults are less resistant to the adverse effects of heat during exercise - so liquids and periodic rests are more important for them.
    When exercising in the cold, wear layers of clothing. A hat will help to keep in body heat. Wear the appropriate clothing for the activity planned and still plan to drink liquids.
TIPS FOR SPECIFIC TYPES OF EXERCISE
from The Fitness Book by Bud Getchell, PhD
Remember - all these activities require warm up and cool down.

Walking
  • Walk where it is safe to do so.
  • Walk facing oncoming traffic (on the left).
  • If you walk at dawn or dusk, wear light clothing and carry a flashlight.
  • Wear walking, jogging or hiking shoes(depending on the terrain) designed to support your feet. Wear medium to heavyweight athletic socks to absorb perspiration.
  • Wear comfortable clothing, as little as you can for the weather. Layers are good in cold weather.
  • Walk at a comfortable pace with your arms relaxed and swinging.
  • Keep your eyes on the horizon, lift your chest up and push off your toes.
  • Bring drinking water.
  • Wear sunscreen.
  • Never walk carrying weights.

Running
  • Run where it is safe to do so.
  • If you run at dawn or dusk, wear light clothing and carry a flashlight.
  • Wear good quality jogging or running shoes designed to support your feet. Wear medium to heavyweight athletic socks to absorb perspiration.
  • Wear comfortable clothing, as little as you can for the weather. Layers are good in cold weather.
  • Do not wear rubberized jackets or pants.
  • Maintain proper posture.
  • Keep your body erect, head up, shoulders and hips level, with a relaxed arm swing and stride. Your foot should fall directly under your body.
  • Run with your toes pointing straight.
  • Avoid excessive bouncing, carrying your arms and hands too high, and swinging your hand across the center line of your body. Do not run on your toes.
  • Bring drinking water.
  • Wear sunscreen.
  • Never run holding weights
Bicycling
  • Bike where it is safe to do so.
  • If you bike on public roads, ride with the traffic (on the right) and obey the same laws as motor vehicles.
  • Wear a helmet
  • If you bike at dawn or dusk, wear light clothing and carry a flashlight.
  • Wear clothing that is lightweight, streamlined, unrestricting, protective and durable.
  • Cycling gloves, stiff shanked shoes and toe clips are good ideas for the serious bike rider.
  • Be sure your bike is in good condition.
  • Be sure you know how to control your bicycle.
  • Have with you a bike pump, tire patch kit, spare tube, basic bike tool kit.
  • Bring drinking water.
MULTI-USE TRAIL ETIQUETTE
  • Obey all trail use rules posted at trailheads.
  • Stay to the right except when passing.
  • Pass slower traffic on the left.
  • Yield to oncoming traffic when passing.
  • Give clear warning signal when passing. For example, call out, "Passing on your left."
  • Always look ahead and behind when passing.
  • Travel at a reasonable speed.
  • Keep pets on a leash.
  • Do not trespass on private property.
  • Do not leave any litter behind.
  • Move off the trail surface when stopped to allow others to pass.
  • Yield to other trail users when entering and crossing the trail.
  • Don’t disturb any wildlife.

Return to Trail Finder Maps main page.

HOME | TOP