-Walk Your Way to Better Health

The Surgeon General recommends an accumulated total of 30 minutes of physical activity a day most days of the week. Walking is a low-impact way to meet this requirement and can be fit into the day conveniently Ð just throw on a good pair of walking shoes and go Ð and better yet take a friend or your dog with you.

Walking as a way to increase your physical activity has many health benefits:

• Improves the strength and efficiency of your heart and circulatory system and overall improves your health.
• Reduces your risk of coronary disease, hypertension, colon cancer, diabetes mellitus and osteoporosis.
• Improves your sense of well-being, reduces stress and can help depression.
• Helps control weight by effectively burning calories.

Suggested Walks:

The carriage roads offer a smooth walking surface, with miles of beautiful, peaceful settings to explore. Below are listed a few loop suggestions. If you're not used to exercising, start off slow and walk only part of a carriage road and turn around. Most of the loops in the park are longer than 3 miles, so work up gradually. Bring a map with you. Call our Community Health Program at 288-5081, ext. 319 for a map, other suggestions of where to walk or information about our Walking Program -- a group that goes walking together regularly.

Redfield Hill (2.3 miles) Ð Park at the Jordan Pond Overflow lot (the second entrance Ð boat ramp). Follow the nature trail up towards the Jordan Pond House until you reach the carriage roads. Go towards Seal Harbor. Check your map from there to make sure you stay on the road around Redfield Hill.

Witch Hole Pond (3.1 miles) Ð Take West Street Extension off of Rt. 3 in Bar Harbor to the park entrance. Take a right to Duck Brook Bridge where there is a parking lot. Park and cross the bridge. Go either direction to make a complete loop.

Drink Plenty of Water:

Drink about 8 ounces of water for every 15-20 minutes of physical activity you do. This is in addition to the six to eight glasses of fluid a day you should drink.(See this article for more information.)

Warm-up Stretching:

Stretching is an important part of any workout. Stretching prevents injury and improves flexibility. After warming up by walking for about five minutes, stop and do some stretches. For best results, stretch muscles for about 10 seconds. Stretch with slow, steady motion Ð do not bounce. For a free, complete handout that describes warm-up stretches for walkers, call the Community Health Program at 288-5081, ext. 203 or 319.

Bring Your Dog:

Dogs need exercise, too, and make great companions for your walk. According to Marc Fine, DVM, of Acadia Vet, leaner dogs that are in good shape with strong hearts and more muscle mass live longer and have less problems, such as arthritis, when they are older. The average dog needs about the same exercise as a person and should be walked about half an hour a day, although smaller dogs require less since they have to work harder to cover the same ground you do. If your dog is overweight and not used to exercise, start off slowly, gradually increasing the length of your walks. Let your dog set his or her pace, especially when it's hot outside. Watch for signs of fatigue, such as excessive panting, and bring water for you and your dog (there are fold down bowls available where camping supplies are sold). If you are on the carriage roads, please remember dogs must be kept on leashes. Acadia Park has many low-nesting birds and fragile plants which may be damaged by dogs (and people) walking off trails.