A walker’s guide to Newport A project of the Northeast Kingdom Community Advisory Board of Blue Cross and Blue Shield of Vermont Ready, Set, Walk! FOR A HEALTHIER YOU AND A HEALTHIER COMMUNITY! Ready to explore Newport? This map highlights short-to-long walks around the picturesque city of Newport and surrounding areas. Newport and the nearby communities offer plentiful opportunities for walking, relaxation and fitness. A special thanks to the Vermont Department of Health’s Newport District Office, Blue Cross and Blue Shield of Vermont and HealthWorks ONE, Newport’s local prevention coalition, for their help in creating this community walking guide. LOCAL AND STATEWIDE RESOURCES Newport Recreation Department Phone: (802) 334-6345 http://www.newportrecreation.org/index.html Get Moving Vermont http://getmoving.vermont.gov/ Memphremagog Ski Touring Foundation http://mstf.net/index.html 621.08 (05/12) 2. Primeau Trails Follow Sias Avenue out of town. You will crest a hill and then the road sweeps to the left. On the left, just past a white house with a white picket fence, a field will become visible with a long driveway beside a new home. You will park on this new driveway below the house. There is a turnaround at the bottom. 9. Quarry Trails Walking facts ■ You can lose weight better by taking fewer, moderately-paced daily walks. ■ Shorter and faster walks strengthen your heart and lungs. ■ Every step counts! Walking is good for your health whether it’s done in a 30-minute walk, or several shorter walks of 10 minutes each. ■ The average person takes about 2,000 steps per mile. ■ 10,000 steps a day, which is what the surgeon general recommends, equals about five miles! ■ A pedometer can help you keep track of the number of steps in your day. Benefits of walking ■ Increased energy ■ Improved mood and self-esteem ■ Stress relief ■ Restful sleep ■ Improved fitness and flexibility ■ Stronger heart, lungs and bones ■ Increased circulation ■ Lower blood pressure ■ Improved memory and problem-solving ■ Appetite control Get out and walk Walking can be fun and it gets the body moving. Here are some tidbits you can follow to keep you cool, motivated and safe. A. Depending on weather conditions, layer appropriately and wear bug protection and sunscreen. You should also carry water. B. Choose a safe place to walk. Consider lighting, traffic, sidewalks and walking new routes everyday. C. Think of your walk in three parts: 1. Walk slowly for three to five minutes. 2. Increase your speed for the next five minutes for a fast walk. 3. Finally, cool down: walk slowly again for three to five minutes. D. Find time. Try to walk at least three times a week. ■ Find one or two 10-minute blocks when you can be active. ■ Over time, increase to three 10-minute blocks or two, 15-minute blocks. Even the busiest person can fit 30 minutes of physical activity into their day. E. Add physical activity to your daily routine ■ Walk or ride your bike to work or shopping. ■ Walk your dog or walk your neighbor’s dog. ■ Park farther away from your destination. ■ Walk during your lunch hour. Walk Checklist Check a box each time you take one of the routes. Recreation Path Primeau Trails City Loop North Country HS Shaded Walk Gardner Park Short-But-Sweet Highland Avenue Quarry Trails HWO Challenge North Country Union High Track Derby Line Trail MSTF is a nonprofit corporation with a mission to create and promote a system of high quality ski and snowshoe trails in the Derby-Newport area. MSTF trails vary from railroad flat to precipitous, with skate and classic machine grooming on the core network. MSTF is made possible by volunteer efforts, many generous landowners and contributions from users! ■ Take fitness breaks instead of coffee breaks. ■ Choose activities that do not take much time, such as walking, jogging or stair climbing. F. Plan ahead ■ Write down on your day calender the best times for physical activity . G. Invite friends and family members to be active with you ■ Make time with friends and family members and go for a walk together. ■ Play tag or other running games. ■ Plan social activities involving exercise. H. Stay motivated ■ People who walk first thing in the morning are more likely to stick with it. ■ Find a walking partner or walk with a small group. ■ Make a personal or family commitment to try a fun, new activity each season, like snowshoeing or inline skating. ■ Try entering a community “fun run” or walk. I. Set yourself up on a reward system ■ Each time a goal is reached, reward yourself! ■ Do something that rewards your efforts like getting new exercise gear. Remember: the more you walk, the better you will feel.