Welcome to the Healthy Stratford Council's...
STRATFORD WALKING GUIDE!
Thank you for visiting our web site! Please check out the exciting features below. Please note: Always check with your doctor before starting an exercise program. He or she may require that you have a physical exam or give you special instructions based on your medical history.
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A Message From the Healthy Stratford Council
TABLE OF CONTENTS
Return to Stratford Health Department Home Page
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INTRODUCTION
NEIGHBORHOOD WALKING MAPS
| Academy Hill Walk*: Map |
Putney Walk: Map |
| Birdseye School Walk: Map |
Second Hill Lane School: Map |
| Eli Whitney School Walk: Map |
Shore Historical Walk*: Map |
| Franklin School Walk: Map |
Wilcoxson School Walk: Map |
| Lordship Walk: Map |
Wooster School Walk: Map |
*The Academy Hill and Shore Historical Walks are based on a book by Barbara Sirois - A Walk Through Time: Walking Tours of Stratford, Connecticut - which is available at the Stratford Library Association.
STRATFORD WALKING AREAS AND TRAILS
More Town of Stratford Parks and Trails....
TITLE AND LOGO CONTEST
Congratulations to Michaela Luk from Lordship School in Stratford! Her title "Walking to Health" and Logo were chosen as the winner of the contest.
SPECIAL THANKS
The production of this Walking Guide was funded by a grant received from the Connecticut Department of Public Health. We would like to thank Stratford Public Works for their tremendous assistance in helping us to create the walking maps. We would also like to thank Barbara Sirois for allowing us to utilize information from her book - A Walk Through Time: Walking Tours of Stratford Connecticut - for our historical walk routes
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ABOUT THE GUIDE
This Guide was produced as a result of a collaborative effort between the Healthy Stratford Council, Stratford Library, Stratford Public Works, and the Stratford Health Department. We hope that you enjoy exploring all the walking areas Stratford has to offer!
IMPORTANT SAFETY INFORMATION
Please follow these important safety tips. It is important to always remain alert and aware when walking.
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Try to walk with a partner, especially in the early morning and evening. If you are walking alone, be sure to tell someone which route you are taking and carry a cell phone and whistle for emergencies.
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Watch for ice, water, bike riders, cracks in the pavement, or any other hazards in your path.
WALKING TIPS
Here are some important tips for walking:
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Stretch. After warming up, stretch your calves, quadriceps, hamstrings, and iliotibial band.
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Make it fun. Walking can be a very social hobby. If you do not like walking alone, invite your spouse, friend, colleague, or neighbor to join you. Or take your pet!
NUTRITION TIPS
Top 10 Nutrition Tips for Healthy Living!
- Keep portions moderate. Stay away from “super sized” menu items and use a smaller plate when eating at home to keep portion sizes under control.
- Color your plate with at least five servings of fruits and vegetables a day
- Drink at least eight 8-ounce glasses of water each day
- Bring healthy snacks along with you wherever you go to reduce cravings
- Get at least 3 cups of low-fat or fat-free calcium rich foods a day
- Make most of your grains whole. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.
- Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices with more fish, beans, peas, nuts, and seeds.
- Read the Nutrition Facts label on food and look for excess amounts of nutrition culprits – saturated and trans fats, salt, and sugars.
- Eat slowly and enjoy your food. Try not to eat meals or snacks while watching television.
- Don’t be the food police. You can enjoy your favorite not-so-good-for-you foods in moderation, as long as they are an occasional part of your diet.
HEALTH BENEFITS
Regular physical activity is proven to prevent disease and keep people well at any age. Here are just some of the benefits you will gain by beginning a walking regimen.
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Managing your weight. Combined with healthy eating, walking can aid in long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.
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Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.
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Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with alower risk of heart disease.
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Boosting "good" cholesterol – Physical activity helps reduce LDL or "bad" cholesterol in the blood, and raise HDL or "good" cholesterol. LDL can cause plaque buildup along the artery walls — a major cause of heart attacks.
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Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke.
A daily brisk walk also can help....
- Reduce risk of colon cancer
- Increase bone density and help prevent osteoporosis
- Help with osteoarthritis
- Reduce risk of non-insulin dependent diabetes
- Increase mental well being and prevent depression
- Lengthen lifespan
- Lower stress levels
- Relieve back pain
- Strengthen muscles and joints
- Improve sleep
- Elevate overall mood and sense of well-being.
HEART RATE
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours then read across to find your target heart rate.
|
Age
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Target HR Zone 50–85 %
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Average Maximum
Heart Rate
100 %
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20 years
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100–170 beats per minute
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200 beats per minute
|
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25 years
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98–166 beats per minute
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195 beats per minute
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30 years
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95–162 beats per minute
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190 beats per minute
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|
35 years
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93–157 beats per minute
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185 beats per minute
|
|
40 years
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90–153 beats per minute
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180 beats per minute
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|
45 years
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88–149 beats per minute
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175 beats per minute
|
|
50 years
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85–145 beats per minute
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170 beats per minute
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|
55 years
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83–140 beats per minute
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165 beats per minute
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60 years
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80–136 beats per minute
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160 beats per minute
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65 years
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78–132 beats per minute
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155 beats per minute
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70 years
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75–128 beats per minute
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150 beats per minute
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Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.
CALORIES BURNED
The table below shows the average calories burned during 20 minutes of walking. Walking at a normal pace for an hour burns an average of 300 calories.
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Weight (lbs)
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3 mph pace
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4 mph pace
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125
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126
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144
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150
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150
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174
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170
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159
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183
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200
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183
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210
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ADDITIONAL RESOURCES
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