The American Heart Association (AHA) celebrated National Walking Day Wednesday, April 6 - but do not put away those sneakers and crawl back onto the couch. National Walking Day is intended as a kick-off to a lifetime of developing an easy-to-do and healthy habit.heart.org, walking improves cholesterol levels, helps lower blood pressure, boosts energy, and promotes bone strength. Walking also reduces the risk of heart disease, stroke, and diabetes.newtownforestassociation.org) offer trails of varied difficulty, each one emphasizing the diversity of Newtown's wooded lands.For more tips on walking and heart health, visit heart.org.

Here in Newtown, Health District Director Donna Culbert uses Walking Day as an opportunity to educate town employees about the benefits of taking even a quick, short walk several times a week. And over the years, dozens of town workers have taken up the challenge, with smaller waistlines, lower cholesterol, and healthier hearts to show for the effort.

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Those gains are with optimum exercise, which is defined by the AHA as 150 minutes a week of moderate walking or 75 minutes at a vigorous rate of approximately four miles per hour. Those new to exercise will want to start with brief sessions of 10 or 15 minutes a day.

Dress does not have to be fancy, but dress appropriately for the weather. Layers work best, and comfortable shoes made especially for walking or running provide needed support. Trying on various brands of shoes will assist in finding the best fit.

The AHA does not recommend cotton socks. Synthetic blend socks prevent sweaty feet from developing blisters. And if walking on the street or roadside, wear something with a reflective element to be more visible to drivers.

Walking is something most people do every day. Nonetheless, a warm-up to a more serious walking session is a good idea. Start out at a casual pace, and after a few minutes, pick it up. Try varying walking speed throughout the exercise period, interspersing a vigorous pace with a relaxed pace.

Once walking has become a regular part of the daily schedule, consider adding a hillier route to at least a portion of the walk. A walking pole or stick is useful for particularly uphill terrain.

On warmer days, be sure to carry water and sip it at regular intervals. Exercise early in the day or in the evening when the weather is not hot. Do not feel that it is necessary to walk outdoors when high humidity, intense heat or cold, or other inclement weather threatens.

A local indoor track may have time open to the public, area malls can be circumnavigated, or consider a membership at a gym and use the treadmill when walking outside is not an option.

Be sure to end the walk at a slower pace, then spend a few minutes stretching hamstrings, calves, shoulders, and backs.

Getting Newtown Walking

Ms Culbert and Parks and Recreation Director Amy Mangold got started on their effort early, holding a walking meeting at Fairfield Hills on March 15 during which they discussed their mutual, deeply rooted interest in the community's health as they walked along the winding and newly expanded trail at Fairfield Hills.

"It's such a beautiful and accessible route, where we saw many people also enjoying the trail - individuals, parents with children, dogs walking their owners, strollers, it really is accessible," Ms Culbert observed.

Ms Culbert also spoke with First Selectman Pat Llodra, who expressed her love of walking in Newtown.

"The Fairfield Hills trail allows social interaction as many folks access the trail," Ms Culbert said. "While Orchard Hill Preserve and Al's Trail create the connection to nature and peace."

The health director also enjoys having periodic "walking meetings" with Prevention Council colleague and school district staffer Judy Blanchard. Those now-popular walking meetings were first promoted to Ms Culbert by Health District Medical Advisor and Associate Director of Health Thomas Draper, MD, years ago.

"Dr Draper saw the value of the movement, the connection to the outdoors, the lack of interruptions, and the opportunity to speak freely," Ms Culbert recalled.

Ms Blanchard wants to promote the value of walking for the students and their families, touting "Walk to the Stop" as an easy, simple opportunity to reduce pollution while providing healthy activity and social connection to the neighborhood by walking instead of driving to students' bus stops.

Miles Of Opportunity

Newtown is rich in walking opportunities. Newly extended trails at Fairfield Hills wind through the property.

Properties under the care of Newtown Forest Association (

Lower and Upper Paugussett State Forests in Newtown bring hikers alongside lakes and deep into the quiet woods.

Huntington State Park in Redding borders Newtown, with more than 1,000 acres of woods and fields to explore on foot.

Volunteer to walk a neighbor's dog or see if the local animal shelters need dog walkers. What better inspiration than the soulful countenance of a canine companion begging you to put on the leash?

There is no need to set a destination much beyond the front door, though. A walk through the neighborhood or a walk about the center of town is as beneficial as a walk further afield.

Walking is an opportunity to be outdoors, connect with friends, or enjoy a solitary time of moving meditation.

Walk where you can; walk when you can. A walking schedule that fits in smoothly into the busy day is one that is most likely to keep a person on the move - and moving toward fitness.