July|Aug 2017

Mother Nature's Gym . . The Great Outdoors

Summer is the time to take advantage of the beautiful weather and get your required 150 minutes of moderate exercise per week in the great outdoors.

Approximate Calories Burned/30 minutes (154lb person)

Hiking                                                185

Running (5mph)                  295

Biking (< 10mph)                              145

Biking (> 10mph)                              295

Walking (3.5 mph)              140

Walking (4.5 mph)              230

Swimming (slow freestyle laps)   255

Yard Work                           165


A Suggested Exercise Plan

Just Getting Started*
4 - 5X / week - Cardio Activity, (a short walk).
2X / week - Strength Conditioning (light weights – canned goods work too).
3 - 7X / week - Flexibility (stretching).

*Always consult with your doctor before starting an exercise regiment.


Hiking is great exercise and provides a perfect mental break, but remember there is quick prep needed to stay safe during your adventure.

Have a plan

Inform someone of where you’re going and when you plan to return

Keep a flashlight and whistle with you

Eat well, stay hydrated, carry plenty of water


Stay on the trail

Ask for HELP

Familiarize yourself with the area, use a map

Expect changes in the weather



Bike Safety

Biking can take you on exciting journeys and is great for your well-being, but remember that you are sharing the roads and paths so you need to follow these safety tips to stay safe.



Wear a Properly Fitted Bicycle Helmet.

Check the Equipment.

Inflate tires and check your brakes.

See and Be Seen.

Wear neon, fluorescent, bright colors, or something that reflects light.

Watch for and Avoid Road Hazards.


Adjust Your Bicycle to Fit.

There should be 1 to 2 inches between you and the top tube (bar) if using a road bike and 3 to 4 inches if a mountain bike.  The seat height should be adjusted to allow a slight bend at the knee when the leg is full extended.

Control Your Bicycle.

Always ride with at least one hand on the handlebars.

Avoid Riding at Night.