Walking Club Summer 2003 Newsletter


Summer 2003  

Q + A

Success stories Stick-to-it tip Food + gear   Health news Walking events




This summer Chatelaine is proud to host its first-ever walk event in seven cities across Canada. Join Chatelaine staff and hundreds of Canadian women who enjoy walking in a relaxed and friendly setting. Choose an easy (4-kilometre) or more challenging (8-kilometre) scenic walking route. No need for extensive training, costly event fees, pledge cards or a complex sign-in process. Simply visit your nearest Running Room store to register. Free for all walkers: goodie bag, refreshments, prizes and much more. Grab your friends and family and join us in a city near you:

• Moncton, June 22
• Calgary, June 29
• Vancouver, June 29
• Toronto, July 5
• Ottawa, July 13
• Edmonton, July 13
• Winnipeg, July 19

Proceeds from the event benefit the Canadian Women’s Foundation.

What better way to enjoy walking than along Canada’s scenic Trans Canada Trail? Established in 1992, the trail will be 18,078 kilometres long once completed (it’s halfway there), from the Yukon to Newfoundland. With more than 300 trails linking more than 750 cities and towns, it’s officially the longest recreational trail in the world–from sea to sea to sea.

To find a path near you, click on the trail locator on the Trans Canada Trail Web site and enter your province and preferred activity, from hiking to horseback riding to cycling. Then pick a route that you’d like to explore, and the locator will provide the closest city or town, the amenities in the area (hotels, restaurants, shops) and the length of the trail. Take, for instance, one near Gilpin, B.C. It snakes from Grand Forks to Christina Lake for 25 kilometres. In Nova Scotia, the Ceilidh Coastal Trail near Port Hastings runs for 22 kilometres.

Along the way, watch for pavilions that display plaques showcasing the names of those who have made a donation of $50 or more to the trail, plus one of the 500 new trail panels describing the geography, flora and fauna indigenous to each area.


Success stories
I have just moved to a new city. How do I find walking buddies in my area?

First, look to your family. Your husband, teenage daughter or dog can provide the companionship you’re looking for. Next-door neighbours or church groups can also be a great source for finding walking partners. How about your co-workers? Lunchtime is a great time for everyone to squeeze in 20 minutes of fitness. Try your local community centre to see if they have a bulletin board for fitness buddies. If not, suggest that they do. Alternatively, the Running Room, with stores across the country, has teamed up with Chatelaine’s On the Move Walking Club to provide a place where walkers can meet on Wednesday evenings and Sunday mornings, and select YWCA locations around Canada also host regular walks. One way or another, you’ll find someone who, like you, wants to get some fresh air and exercise at the same time.

Send your walking and fitness questions to

Success stories
Leone Banks of Winnipeg, Man., one of the founding members of the
Prairie Pathfinders, says that once you start walking with a group you won’t want to quit. Her group walks every Monday and Tuesday morning through various Winnipeg communities. Often they have 30 or more participants on each one and a half hour walk. “A walking club keeps you motivated because you feel safe. This way you don’t just have to walk the blocks around your home, which can quickly get boring,” says Banks. Her favourite route is the Rae Trail, located in western Manitoba, east of Spruce Woods Provincial Park. It’s a 12-kilometre path that meanders through a wild land of natural beauty and loops out onto dramatic sand cliffs overlooking the Assiniboine River Valley.

Do you have a success story to share? E-mail it and your phone number to

Sitting in front of the TV is the worst sedentary activity, according to new results from the ongoing Nurses’ Health Study by the Harvard School of Public Health. TV watching is even worse than other quiet activities such as reading, playing board games or driving a car, say researchers, because it lowers your metabolic rate the most. Just two hours a day following your favourite sitcoms can lead to a 23 per cent increase in obesity. Add the fact that most people eat high-calorie foods while they’re flipping through the channels. The remedy: stand up and walk! Find out how many calories and how much food you burn when you walk.

If you walk for 30 minutes three to seven times a week, even if you don’t lose weight you can still prevent insulin resistance syndrome, a precursor to diabetes, say researchers at the University of Florida. In a study for the journal Diabetes Care, participants were told not to change their diets but to increase their walking time. After six months, glucose and fat metabolism improved, even though the participants weighed the same. Previous studies always emphasized weight loss for similar results.

Walking events

Clock a few extra kilometres at the following events for fun, your health and often, a good cause.

May 25, 2003   Zellers Family Walk for Cystic Fibrosis   74 communities across Canada   1-800-378-2233

Throughout May and June 2003   Canadian Cancer Society Relay For Life   142 communities across Canada   1-888-939-3333

June 15, 2003   The 3rd Annual Father’s Day Run for Prostate Cancer   Sir Casimir Gzowski Park at Sunnyside Beach, Toronto, Ont.   416-763-9000

June 22, 2003   The Fourth Annual Run/Walk for Women’s Shelters   Ottawa, Ont.

June 22, 2003   Share the Power of a Wish Run/Walk   London, Ont.   519-652-9500

August 9, 2003

  Emperor’s Challenge Mountain Run/Walk   Tumbler Ridge, B.C.

August 10, 2003

  Marathon By the Sea   Saint John, N.B.

September 21, 2003

  The Cheerios Mother-Daughter Walk for Heart & Stroke   across Canada   1-888-473-4636

®/TM Trade-mark used under license
by Unilever Canada

  Articles by June Rogers



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Stretch space

Walking can sometimes put a strain on your calves, the muscles on the back of your lower legs. Make sure you stretch them before and after you exercise. Click calf stretch and view a video to find out how.

Stick to it

If you need some motivation to start or commit to a walking program, talk to your doctor. A new Heart and Stroke Foundation of Canada study at the University of Saskatchewan is proving that when your doctor writes out a personalized prescription for exercise, you’re more likely to stay committed.

Kinesiologists Kevin Spink and Karen Chad and Dr. Bruce Reeder, professor of community health and epidemiology, targeted walking as the key physical activity the 30 family physicians involved in the study were to encourage. Preliminary findings show that walking behaviour increased four-fold. When the 250 patients signed up for the study, they revealed that they only walked an average of 42 minutes a week. One month later, that amount went up to 175 minutes a week.

Read Stay in the game for more ways to stay committed to an exercise program.

Tell us what keeps you on track at

Stick to it
Congratulations to the recent winners of our Chatelaine On the Move Walking Club monthly draws sponsored by the Running Room. Wendy Hillman of Abbotsford, B.C., Sherri Gill of Grand Fa lls, Nfld., and Helene Kingsley of Val Caron, Ont. Don’t forget to log your miles–you could walk away with a

Running Room

new pair of Reebok shoes! Each time you log a walk you earn an automatic entry into our monthly draw.

Food & gear
Should you eat before or after exercise? Renata Anderson, a personal trainer and nutrition specialist at GoodLife Fitness Clubs in Oshawa, Ont., says you should do a bit of both.

The basics
The key to exercise nutrition is to have enough energy to walk the distance. And your muscles need glycogen, a blood sugar, to move. The primary source of sugars is carbohydrates. In fact, your body will draw on carbohydrates first, then fat and last, protein, to fuel up, says Anderson.


Before you go out for your early-morning walk, have a light carb such as a piece of fruit. Don’t like to eat anything before morning exercise? Have a yogurt and a slice of whole-grain bread before bed to tide you over until you have breakfast. If early evening is your favourite time of day to go for a brisk walk, make sure you’ve had a full lunch to keep you going. Anderson suggests pairing protein with a carbohydrate like a chicken wrap in a whole-wheat tortilla.


You’ll need to keep up your water intake while you walk. Anderson recommends drinking one to two cups of water (250 to 500 mL) before you head out, drinking another cup for every 20 minutes of exercise and then another cup when you return.


Post-workout meals
The best way to restore glycogen stores is to eat carbohydrates. Your body will also need to repair muscle breakdown, which is an inevitable result of exercise. To do this, you’ll need to eat some protein such as a slice of roast turkey, a bowl full of beans or a handful of nuts. Antioxidants from fruit such as blueberries will decrease any inflammation caused by exercise-induced stress.

For more tips on exercise and eating, read Rev up and replenish.

Don’t forget to forward this newsletter to a pal so she can subscribe.

Chatelaine is delighted to team up with the Canadian Association for the Advancement of Women and Sport and Physical Activity. CAAWS is dedicated to helping girls and women participate and lead in sports and physical activity. For more information about CAAWS and its programs and services, visit



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