Club de marche CDN—NDG
The CDN—NDG Walking Club organizes walking outings in the parks and trails of the borough throughout the year, adapted to different seasons. Open to all residents of CDN—NDG aged 15 and over, the club offers regular sessions as well as occasional special events. Walking, practiced regularly, is much more than just an activity: it is a key to unlocking a healthier and more balanced life.
Weekly Route | Walking Club CDN—NDG
📅 Date: Tuesday, September 10, 2024
📍 Neighborhood: Côte-des-Neiges
🕙 Time: 10:00—12:00
🚏 Starting Point: Georges Étienne Cartier Monument (Avenue du Parc). There is a bus stop for route 129 right in front of the monument.
🏁 Arrival Point: Jean Brillant Park
🛑 Highlights: Nature walk, Beaver Lake
🚶♂️ Distance: 6.3 km
🚻 Restrooms: Available near Beaver Lake
![Parcours du mardi 10 septembre https://www.lscdndg.org/wp-content/uploads/2024/06/Parcours-du-mardi-10-septembre.png](https://www.lscdndg.org/wp-content/uploads/2024/06/Parcours-du-mardi-10-septembre.png)
![club de marche cdn-ndg https://www.lscdndg.org/wp-content/uploads/2024/08/club-de-marche-cdn-ndg.jpg](https://www.lscdndg.org/wp-content/uploads/2024/08/club-de-marche-cdn-ndg.jpg)
Book a walk
Some souvenir photos from the walking club...
![Club de marche CDN—NDG Club de marche CDN—NDG](https://www.lscdndg.org/wp-content/uploads/2024/06/Club-de-marche-1-1280x960.jpg)
![Club de marche CDN-NDG Club de marche CDN-NDG](https://www.lscdndg.org/wp-content/uploads/2024/06/20240817_113527-1280x803.jpg)
![Club de marche CDN-NDG Club de marche CDN-NDG](https://www.lscdndg.org/wp-content/uploads/2024/06/PHOTO-DE-GROUPE_Club-de-marche-CDN-NDG-1280x721.jpg)
![Club de marche CDN-NDG Club de marche CDN-NDG](https://www.lscdndg.org/wp-content/uploads/2024/06/Club-de-marche-6-1280x720.jpg)
![Club de marche CDN-NDG Club de marche CDN-NDG](https://www.lscdndg.org/wp-content/uploads/2024/06/Club-de-marche-2-1280x721.jpg)
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!
![Parcours samedi 10 août Parcours samedi 10 août](https://www.lscdndg.org/wp-content/uploads/2024/08/Parcours-samedi-10-aout.jpg)
![Parcous du mardi 13 août 2024 Parcous du mardi 13 août 2024](https://www.lscdndg.org/wp-content/uploads/2024/08/Parcous-du-mardi-13-aout-2024-1280x718.png)
![parcours 15 aout 2024 parcours 15 aout 2024](https://www.lscdndg.org/wp-content/uploads/2024/08/parcours-15-aout-2024.png)
![parcours 17 aout 2024 parcours 17 aout 2024](https://www.lscdndg.org/wp-content/uploads/2024/08/parcours-17-aout-2024.png)
![parcours du mardi 20 août 2024 parcours du mardi 20 août 2024](https://www.lscdndg.org/wp-content/uploads/2024/08/parcours-du-mardi-20-aout-2024.jpg)
![parcours 22 aout 2024 parcours 22 aout 2024](https://www.lscdndg.org/wp-content/uploads/2024/08/parcours-22-aout-2024.png)