CDN—NDG Walking Club
The CDN—NDG Walking Club organizes walking outings in the parks and trails of the borough throughout the year, adapted to different seasons. Open to all residents of CDN—NDG aged 15 and over, the club offers regular sessions as well as occasional special events. Walking, practiced regularly, is much more than just an activity: it is a key to unlocking a healthier and more balanced life.
CLUB NOTICE: We are thrilled to announce our first major outing to Mont-Saint-Bruno National Park on Tuesday, October 8, 2024. It’s a wonderful opportunity to discover the wonders of nature and walk together on a 9 km trail. A $25 contribution will be requested to help cover transportation and park entrance fees. Reserve your spot today! The registration deadline is Monday, October 7, 2024, at 11:55 pm.
Registration for the Mont-Saint-Bruno National Park Excursion | Tuesday, October 8, 2024
We are thrilled to announce our first major outing to Mont-Saint-Bruno National Park on Tuesday, October 8, 2024. This is a great opportunity to discover the wonders of nature and walk together along a 9 km trail. A contribution of $25 will be required to help cover transportation and park entry fees. Reserve your spot today! The registration deadline is Monday, October 7, 2024, at 11:55 p.m.
Departure at 9:00 for Notre-Dame-de-Grâce: Meet in front of the Notre-Dame-de-Grâce Sports Center (6445 Monkland).
Departure at 9:30 for Côte-des-Neiges: Meet in front of the Côte-des-Neiges Sports Center (4880 Van Horne).
Return: Departure from Mont Saint-Bruno at 15:00, with the first stop at Côte-des-Neiges, followed by Notre-Dame-de-Grâce.
IMPORTANT: Please bring a cold lunch, water, and snacks.
Weekly Route | CDN-NDG Walking Club
📅 Date: Tuesday, October 15, 2024
📍 Neighborhood: Côte-des-Neiges
🕙 Time: 10:00—12:00
🚏 Starting Point: Côte-des-Neiges Sports Center
🏁 End Point: Côte-des-Neiges Sports Center
🛑 Highlights: St. Joseph’s Oratory, the Way of the Cross with its pond, walkways, and Maurice Cullen Park
🚶♂️ Distance: 6.2 km
🚻 Restrooms: Available at the Oratory and Maurice Cullen Park
Weekly Route | CDN—NDG Walking Club
📅 Date: Thursday, October 8, 2024
📍 Neighborhood: Notre-Dame-de-Grâce
🕙 Time: 10:00—12:00
🚏 Starting Point: Notre-Dame-de-Grâce Sports Center
🏁 End Point: Notre-Dame-de-Grâce Sports Center
🛑 Highlights: Parc Irving Singerman
🚶♂️ Distance: 5.8 km
🚻 Restrooms: Available in parks
Book a walk
Some souvenir photos from the walking club...
Muscular Effects
- Regular walking improves the endurance of locomotor muscles.
- It contributes to better muscle strength and balance, thus reducing the risk of falls.
- Healthier muscles use glucose more efficiently, reducing the risk of diabetes by 58%.
Psychological Effects
- Studies* indicate that walking for 30 minutes at a moderate intensity, five times a week, can reduce the risks of depression by 47%, anxiety by 48%, and Alzheimer’s by 50%.
- These beneficial effects are due to increased oxygen supply to the brain and the production of endorphins, which provide a sense of relaxation.
Effects on the Osteoarticular System
- Walking increases blood circulation to the joints, improving their lubrication and reducing inflammation and pain.
- Controlled exercise on the bones increases bone density, delaying the onset of osteoporosis.
- It helps maintain stability, mobility, and efficient joint movement.
*Source: Poirel, E. (2017). Psychological benefits of physical activity for optimal mental health. Mental Health in Quebec, 42, 147-164.
Shoes, Socks, and Equipment
- Shoes: Choose well-fitting, lightweight walking shoes with cushioned midsoles. Prefer absorbent, flexible, and non-slip soles. Buy them in the late afternoon when your feet are slightly swollen.
- Socks: Opt for polyester socks that wick moisture well or merino wool socks to avoid blisters.
- Crampons: Use crampons on icy trails to improve stability.
Clothing
- Comfort: Wear comfortable, loose-fitting clothes suitable for the weather conditions. Use layers to stay dry and warm in winter.
- Materials: Prefer fabrics that wick moisture and retain heat in winter (like merino wool).
- Layering: Adopt a layering approach to easily adjust your outfit according to the temperature.
Nutrition and Hydration
- Before Walking: Have a light but complete meal about 2 hours before walking.
- During Walking: Drink water regularly, about 500 ml per hour (150 to 200 ml every 15 to 20 minutes). Bring light and energy-boosting snacks like fruits, nuts, and cereal bars.
- After Walking: Rehydrate and eat a balanced meal to recover.
Blister Prevention
- Keep your feet dry by changing socks if necessary.
- Use specific dressings on sensitive areas before walking.
Environmental Respect
- Do not litter. Use available trash bins.
- Respect wildlife and plants. Do not pick plants or disturb animals.
- Be courteous to other walkers and trail users.
Health and Safety
- Warm-up: Do warm-up and stretching exercises before starting to walk.
- Posture: Walk with a straight back and relaxed shoulders. Look ahead, not at your feet.
- Hydration: Drink before you feel thirsty to avoid dehydration.
- Sun Protection: Wear a hat, sunglasses, and apply sunscreen to protect yourself from UV rays.
Items to Bring
- Your health insurance card
- Your cell phone (to count your steps and take some photos)
- Any other pertinent items such as medications.
Motivation and Enjoyment
- Goals: Set realistic and achievable goals to stay motivated.
- Company: Walk in a group for more camaraderie and mutual support.
- Variety: Regularly change routes to discover new landscapes and avoid monotony.
These tips will help you fully enjoy the walking outings organized by the CDN-NDG Walking Club, ensuring your comfort, safety, and well-being. Happy walking to all!