It’s Florida – Run or Walk Outdoors
RUNNING
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
WALKING
Walking is simply one of the easiest — and safest — activities for burning calories and tuning up the cardiovascular system. If you opt for walking, walk as long as you can. In most studies of overweight people who progressively increased their periods of walking over a year’s time, no weight loss occurred until their walking exceeded 30 minutes a day. And all the weight they lost was pure fat.
- Wear sturdy athletic shoes.
- Keep your head level as you walk and look straight ahead.
- Bend your elbows at about a 90-degree angle and keep them close to your sides. Swing your arms back and forth as you walk.
- Let your heel strike the ground first, then roll from the heel to the ball of your foot. Push off with the ball of your foot for more momentum.
- Take long, smooth strides. Walk as briskly as you can.
- Breathe deeply but naturally as you walk.
| Activity | Speed | 130 Pounds | 160 Pounds | 190 Pounds | |
| Walking, | 3.0 mph | (20:00/mile) | 63 | 78 | 92 |
| Walking, | 3.5 mph | (17:09/mile) | 79 | 97 | 115 |
| Walking, | 4.0 mph | (15:00/mile) | 96 | 118 | 140 |
| Walking, | 4.5 mph | (13:20/mile) | 107 | 132 | 156 |
| Jogging, | 5.0 mph | (12:00/mile) | 114 | 140 | 167 |
| Jogging, | 5.5 mph | (10:55/mile) | 122 | 150 | 178 |
| Running, | 6.0 mph | (10:00/mile) | 129 | 159 | 189 |
| Running, | 6.5 mph | (9:14/mile) | 137 | 169 | 200 |
| Running, | 7.0 mph | (8:34/mile) | 145 | 178 | 212 |
| Running, | 7.5 mph | (8:00/mile) | 152 | 187 | 222 |
| Running, | 8.0 mph | (7:30/mile) | 160 | 197 | 234 |
| Running, | 8.5 mph | (7:04/mile) | 168 | 207 | 246 |
| Running, | 9.0 mph | (6:40/mile) | 175 | 215 | 256 |
| Running, | 9.5 mph | (6:19/mile) | 183 | 225 | 267 |
| Running, | 10.0 mph | (6:00/mile) | 191 | 235 | 279 |
Below are some of Florida’s Best Bike or Walking Trails. Check it Out while you get fit and start feeling great!
Ocala National Forest
Ocala, FL – Hiking
Markham Park
Fort Lauderdale, FL – Mountain Biking
Alexander Springs Campground
Umatilla, FL – Campgrounds
Rock Springs Run State Reserve
Orlando, FL – Mountain Biking
Withlacoochee State Forest
Brooksville, FL – Hiking
Kissimmee River National Scenic Trail
Lake Wales, FL – Hiking
Oleta River State Park
Miami, FL – Mountain Biking
Sugar Loaf Mountain Challenge
Mount Dora, FL – Road Biking
Juniper Springs Campground
Ocala, FL – Campgrounds
Blackwater River State Forest
Milton, FL – Hiking
Boyett Park
Tampa, FL – Mountain Biking
Withlacoochee State Trail
Istachatta, FL – Rail-Trails
Lake Okeechobee Classic
Clewiston, FL – Road Biking
