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Hike for Health

Make Jack London State Historic Park Your Natural Gym!

Heart Health Walk

30 Minutes

  1. Walk for five minutes at leisurely pace.
  2. Increase your speed to a brisk pace for five minutes. Walk as if you’re running late for an appointment.
  3. Walk 30 seconds (or 40 steps) as fast as possible, then walk at a brisk pace for 2 minutes. Repeat for four cycles or 10 minutes total. (increase cycles as you grow more comfortable)
  4. Walk at a slightly brisk pace (3 to 3.2 miles per hour) for five minutes.
  5. Cool down by walking at a leisurely pace (2.5 to 3 miles per hour) for five minutes.


Weight Loss Walk

40-45 Minutes

  1. Warm up for two minutes, starting at a very brisk pace and gradually edge your speed up every 30 seconds.
  2. Walk for 10 minutes as fast as you can without jogging. You’ll burn more calories doing this than by running slowly because it requires extra work to keep your body from naturally breaking into a run.
  3. Stop walking, hit the ground and hold a plank for one minute, making sure that your spine and buttocks form a straight line. Then do 10 push-ups, (if traditional pushups are too difficult, lower your knees to the ground) Follow this with 20 forward lunges on each leg. Place your weight on the front foot and lower yourself enough to create a 90-degree angle with your leg before straightening back up.
  4. Walk for another 10 minutes, again at top speed. It should be difficult, but not impossible, to have a conversation at this pace.
  5. Stop walking, get down on the ground again, and do 10 triceps pushups (similar to regular push-ups, but with your arms placed outside your shoulders instead of under them) Next, do 40 crunches. Pull your core to your spine as you sit up.
  6. Walk for another 10 minutes at top speed.
  7. For the last strength interval, start with dips. Sit on the edge of a bench with your hands on the edge, shoulder width apart. Lift your rear end off the seat and walk your feet forward while keeping your buttocks as close to the edge of the bench as possible. (The farther away your feet are from the bench, the more challenging this will be.) Slowly bend your elbows to lower your body. Pause for two counts when your elbows reach 90 degrees, then straighten your arms to lift yourself back to the starting position. That’s one repetition; do 10. Finish your workout with 10 lunges on each leg, followed by a one-minute plank.


Chill Out Walk

18-20 Minutes

  1. Start walking at a leisurely pace. Notice the trees, the signs and the people around you. Being aware of your environment helps to keep your mind in the here and now. Continue for 30 seconds.
  2. Now take 30 seconds to focus on how your body feels. Heavy or light? Stiff or relaxed? Just observe; don’t attempt to change or criticize.
  3. Take another 30 seconds to become aware of what you hear and smell.
  4. Notice any physical sensations, such as the wind on your back or the weight of your arms swinging as you go. Continue for 30 seconds.
  5. For the next 30 seconds, bring your awareness to the rhythm of your walking and the feeling of your feet hitting the ground.
  6. By now you may be wondering if you’re doing it right. Relax- the only way to do this wrong is not to do it at all. Meditation isn’t about stopping thoughts or trying to judge or control them. It’s about observing them as they pile up. When your mind wanders (and most everyone does), gently bring it back to the sensation of your feet touching the ground.
  7. Return to step 1.


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