Walking TipsWalking TipsGet out and walkGet 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 layersWear 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.

ShoesShoesWear comfortable shoes that provide good arch and ankle support. Also to avoid slipping, be sure that you have a good solid tread.

SocksSocksWear 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.

HatsHatsA 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.

PacksPacksOn 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.

WaterWaterDrink 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 Sun protectionNever 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!

IdentificationIdentificationDon'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.

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

Local Resources for Hiking, Walking and FitnessLocal Resources for Hiking, Walking and Fitness

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

Durand State Park.Durand State Park. Rockingham/Grafton, VT. Woodlands, wetlands, and ponds. Contact: 802-885-8855 or www.vtfpr.org

Grafton Ponds. Grafton Ponds. Grafton, VT. Contact: 802-843-2400 or www.graftonponds.com

Chester Recreation Department Town Hall. Chester Recreation Department Town Hall. Chester Depot, VT. Walking, rock climbing, and sports programs. Contact: 802-875-2173

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

Toonerville Trail. Springfield, VT. Paved walking, biking, rollerblading, snowshoeing, x-country skiing path on Black River. Contact: 802-885-2727 or www.springfieldvt.com/toonerville.htm

Southern Vermont Recreation Center. Springfield, VT. Aquatics/Fitness equipment and classes. Contact: 802-885-2568 or www.myreccenter.org

Local Winter Activities

1. Cross-Country Skiing Grafton 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)Wild Wings Touring Center, Peru VT (802-824-6793)

2. Downhill Skiing Okemo Mountain, Ludlow VT (800-78-OKEMO)Stratton Mountain, Stratton VT (800-TRATTON)Mt. Ascutney, Ascutney VT (802-484-7711)Bromley, Peru VT (802-824-5522)Magic Mountain, Londonderry VT (802-824-5645)

3. SnowshoeingChester Recreation Department (802-875-2173)Okemo Valley Nordic Center (802-228-1396)Viking Nordic Center (802-824-3933)

4. Ice SkatingGrafton Ponds, Grafton VT (802-843-2400)Jackson Gore Inn, Ludlow VT (800-78-OKEMO)West Hill Recreation Area, Ludlow VT (802-228-2655)

Blue Cross and Blue Shield of Vermont, in partnership with Springfield Hospital and Vermont Department of Health's 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!3 Quick Steps to Fitness!

Start Walking This WeekStart 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 WalkingJust Get Walking1. Walk With Style1. Walk With StyleStand 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

e-mailing or calling. When walking go up hills instead of around.

Adapted from smallstep.gov

621.17 (10/09)

The signs of a The signs of ahealthier Vermont healthier Vermont

www.bcbsvt.com

Chester Walk Index

Chester Walk Index

ChesterW

alks 3–4

ChesterW

alks 5–6

ChesterW

alks 1 & 2

ChesterW

alks 7–8

1. Ston

e Villag

e Loo

p1. Sto

ne V

illage Lo

op

(2.9 miles)

From the Village G

reen you can walk this

loop in either direction. It includes rolling hills, m

ostly sidewalks and a stroll through

historic stone village.

2. Elm Street Lo

op

2. Elm

Street Loo

p

(2.3 miles)

This walk w

ill take you through downtow

n Chester and past the tow

n hall. The course is m

ostly flat with sidew

alks.

3. Green

Mo

un

tain Tu

rnp

ike Loo

p3. G

reen M

ou

ntain

Turn

pike Lo

op

(2.8 miles)

An expansion of Elm

Street Loop, this walk

takes you on a dirt road in the country past several farm

s.

4. River Street Lo

op

4. River Street Lo

op

(1.3 miles)

A beginner’s w

alk that meanders along

the William

s River.

5. Swin

gin

g B

ridg

e Loo

p5. Sw

ing

ing

Brid

ge Lo

op

(2.0 miles)

A nice w

alk through downtow

n, with a

small section along a trail that crosses

the William

s River by way of a pedestrian

bridge.

6. Hig

h Sch

oo

l Track6. H

igh

Scho

ol Track

(0.25 miles)

For walkers w

ho like to know exactly how

far they have w

alked, Green M

ountain U

nion High School m

akes their quarter mile

track available to the public. There is plenty of parking at the school.

7. Lost M

ine H

iking

Trail7. Lo

st Min

e Hikin

g Trail

(2.5 miles)

A trail of m

oderate difficulty, look for the trail head about 0.4 m

ile on Water Farm

Road. Park in sm

all lot on the right near the trailhead. Trail m

arkers are red rectangles on trees.

8. The P

inn

acle Trail8. Th

e Pin

nacle Trail

(0.6 miles)

This walk has a m

oderate level of difficulty. The Pinnacle recreation area is located off of Lover's Lane. Park in the lot next to the baseball fields. Trailhead can be found at the far end of the baseball field. M

ostly woods, som

e open fields.