Making a great escape – into the woods

[img_inline align=”right” src=”http://padnws01.mcmaster.ca/images/Arnott’s_Walk.jpg” caption=”While taking a leisurely stroll behind McMaster University, along Arnott’s Walk, you will encounter rustic boardwalks and the grassy marshland of Cootes Paradise. The marsh is owned and managed by the Royal Botanical Gardens. Photo credit: Christine MacLean”]Our busy McMaster campus is surrounded by beautiful, peaceful hiking trails, perfect for a lunchtime walk. What better time than summer to explore them.

Two options for a lunchtime hike are Arnott's Walk and Ravine Road trails. Both can be accessed near McMaster's athletics playing field at the north end of campus, directly off Michell Cresent before the Alpine Tower. The trail is clearly marked with a map posted at the entrance.

Arnott's Walk is a narrow, winding trail featuring hilly terrain, which leads through the bush to a small bridge overlooking Coote's Paradise Marsh. The bridge is a perfect place to relax while watching birds frolic and geese paddle in the marsh. Arnott's Walk takes approximately 30 minutes round-trip from campus.

Hikers searching for less demanding terrain and a longer walk should choose Ravine Road trail. It's especially suited to beginner-level hikers. The trail leads right into Westdale, exiting near the aviary at Churchill Park. Steep hills and a thick grove of trees along the sides engulf the trail. Ravine Road takes about an hour to complete, including the return walk to McMaster.

For those who enjoy a more organized, group walking activity, the Healthy Workplace group offers an instructor lead fitness walk at the Downtown Centre on Tuesdays and on campus on Thursdays at noon for one hour. The group walks the trail to Westdale and back and follows it up with a stretch and some muscle conditioning if time allows.

According to McMaster kinesiology professors, there are many benefits to hiking – both physical and psychological.

Bob Henderson, professor of kinesiology, says walking is the “universal greatest form of exercise. There is a simplistic quality to walking that help people reap its benefits.”

“Walking has many psychological benefits,” says Henderson. “It opens the mind, allowing people to reflect on their day or solve a problem. Don't discredit simplistic activities such as walking the dog or going to the park. These activities offer good fitness and are an excellent way to get active for beginners.”

As for the physical benefits, Stu Phillips, a kinesiology professor, says hiking helps improve strength, cardiovascular health and muscular fitness.

Phillips says that for optimal physical benefits you must challenge yourself, pushing the level of exercise. Ensure that your hiking is progressive by increasing the amount of time you spend hiking and the difficulty of the trail. Hikers can increase the difficulty of their hike by choosing a trail with several inclines and declines compared to a trail with fairly even ground. Even having to step around roots and rocks will increase the physical benefits of hiking.

“If you feel tired after your hike, this is a sign you have done some hard work,” he says.

Phillips says hikers should be familiar with the trail before they start out. Check a trail map for steep climbs and descents that you may not be ready to handle. And remember that descents will cause sore muscles, even if they seem easy to navigate at the time.

“Spending a lot of time walking down hill can cause damage to muscles that will make you achy the next day,” says Phillips. ” So stay within your limits to enjoy your hike and to benefit from the exercise.”

Another important point to remember when walking on a hot day is to remain hydrated – both before and during your walk. Water is an excellent choice. If you are going to be hiking for more than an hour, Phillips suggests taking a drink like Gatorade. Gatorade has sugar and potassium for energy and sodium to replace lost salts. The general rule to keep in mind is one litre of fluid per hour of exercise during warm weather.