Muscular Effects

• Regular walking improves the endurance of locomotor muscles.
• It contributes to better muscle strength and balance, thus reducing the risk of falls.
• Healthier muscles use glucose more efficiently, reducing the risk of diabetes by 58%.

Psychological Effects

• Studies* indicate that walking for 30 minutes at a moderate intensity, five times a week, can reduce the risks of depression by 47%, anxiety by 48%, and Alzheimer’s by 50%.
• These beneficial effects are due to increased oxygen supply to the brain and the production of endorphins, which provide a sense of relaxation.

Effects on the Osteoarticular System

• Walking increases blood circulation to the joints, improving their lubrication and reducing inflammation and pain.
• Controlled exercise on the bones increases bone density, delaying the onset of osteoporosis.
• It helps maintain stability, mobility, and efficient joint movement.

*Source: Poirel, E. (2017). Psychological benefits of physical activity for optimal mental health. Mental Health in Quebec, 42, 147-164.

Shoes, Socks, and Equipment

• Shoes: Choose well-fitting, lightweight walking shoes with cushioned midsoles. Prefer absorbent, flexible, and non-slip soles. Buy them in the late afternoon when your feet are slightly swollen.
• Socks: Opt for polyester socks that wick moisture well or merino wool socks to avoid blisters.
• Crampons: Use crampons on icy trails to improve stability.

Clothing

• Comfort: Wear comfortable, loose-fitting clothes suitable for the weather conditions. Use layers to stay dry and warm in winter.
• Materials: Prefer fabrics that wick moisture and retain heat in winter (like merino wool).
• Layering: Adopt a layering approach to easily adjust your outfit according to the temperature.

Nutrition and Hydration

• Before Walking: Have a light but complete meal about 2 hours before walking.
• During Walking: Drink water regularly, about 500 ml per hour (150 to 200 ml every 15 to 20 minutes). Bring light and energy-boosting snacks like fruits, nuts, and cereal bars.
• After Walking: Rehydrate and eat a balanced meal to recover.

Blister Prevention

• Keep your feet dry by changing socks if necessary.
• Use specific dressings on sensitive areas before walking.

Environmental Respect

• Do not litter. Use available trash bins.
• Respect wildlife and plants. Do not pick plants or disturb animals.
• Be courteous to other walkers and trail users.

Health and Safety

• Warm-up: Do warm-up and stretching exercises before starting to walk.
• Posture: Walk with a straight back and relaxed shoulders. Look ahead, not at your feet.
• Hydration: Drink before you feel thirsty to avoid dehydration.
• Sun Protection: Wear a hat, sunglasses, and apply sunscreen to protect yourself from UV rays.

Items to Bring

• Your health insurance card
• Your cell phone (to count your steps and take some photos)
• Any other pertinent items such as medications.

Motivation and Enjoyment

• Goals: Set realistic and achievable goals to stay motivated.
• Company: Walk in a group for more camaraderie and mutual support.
• Variety: Regularly change routes to discover new landscapes and avoid monotony.

These tips will help you fully enjoy the walking outings organized by the CDN-NDG Walking Club, ensuring your comfort, safety, and well-being. Happy walking to all!