Taking walks is a great way to fit exercise into your daily routine. At Oconee Medical Campus (OMC), we offer a scenic, winding trail right in the heart of our campus. Patients, employees and members of the community are invited to use the trail anytime during daylight hours.
The paved trail measures roughly one quarter mile. Planned future enhancements include picnic tables, lighting and more.
Regular walking can help you stay fit and improve your overall health. It also is one of the easiest changes you can make to improve your heart health.
Walking at least 30 minutes a day can offer these benefits:
• Reduce the risk of coronary heart disease
• Improve blood pressure and blood sugar levels
• Improve blood lipid profile
• Maintain weight and lower obesity risk
• Enhance mental well-being
• Reduce porosis risk
• Reduce breast and colon cancer risk
• Reduce non-insulin dependent (type 2) diabetes risk
OMC is a smoke-free campus, so no smoking is permitted on the walking trail. Also, no bicycles are allowed on the trail.
If you would like to dedicate a tree in recognition or remembrance of someone special, or to learn more about other naming opportunities along the walking trail, please call the Oconee Memorial Hospital Foundation at (864) 885-7912.
How many calories do I burn walking one mile?
Calories burned while walking depends on the individual, speed walked, terrain and other factors. In general, individuals burn about 100 calories a mile.
How many steps are in a mile?
Most people say a mile takes about 2,000 steps, but everyone’s stride is different. One mile is equal to 5,280 feet. An average stride is between two and three feet in length. On average, then, it takes 1,760-2,640 steps to complete one mile.
What should I look for in a walking shoe?
Find a shoe with a low heel and flexible sole. It should be made from fabric that is lightweight and breathable, and it should have a good overall fit.
How often should I replace my walking shoes?
Buy new walking shoes every 300-500 miles (or two or three times a year). Although shoes might look fine on the outside at this time, the inner
support can be very worn. It is a good idea to rotate two pairs of shoes if you walk daily. Saving your walking shoes for walks (not everyday casual wear) also will make them last longer.
Do I need to warm up and cool down?
It is important to prepare your body for aerobic activity by warming up. Warming up and cooling down may help reduce your risk of injury and
improve your athletic performance.
How do I get the most out of walking?
Memorize your maximum heart rate and your target heart rate zone—the level at which your heart is being exercised, but not overworked.
To calculate your maximum heart rate, subtract your age from 220. You then can calculate your desired target heart rate zone:
• Moderate exercise intensity: 50-70 percent of your maximum heart rate
• Vigorous exercise intensity: 70-85 percent of your maximum heart rate
Periodically take your pulse for 15 seconds during your walk. Multiply this number by four to calculate your heart rate.
Funding for the trail was provided by generous contributions from OMC employees, volunteers and community members.
Include the following steps in each walk:
1. Warm up (march in place, walk slowly)
2. Do flexibility exercises/stretching (toe points, ankle circles, overhead reach, arm circles, trunk twists)
3. Walk (complete walk at normal walking pace)
4. Cool down (walk at slower pace to cool down)
5. Perform post-walk stretches (hold each stretch 30-40 seconds)
Handicap parking is available by the trail-head.
• The trail is open dawn to dusk; walk at your own risk
• OMC is a smoke-free campus
• For safety reasons, no bicycles are allowed on the walking trail