I Want To Run...


I Want To Run...

If you have thought many times that you would like to sign up for a 5k, or longer distance, or one of those fun looking obstacle races, but never do because you are just not sure how to go about prepping yourself, trust me you are not the only one. 



Over the next few months we will be writing a series of blogs focusing on helping you enjoy your running experience even more, with tips on:

  • where to begin,
  • what to do,
  • how to do it well,
  • what to wear,
  • which exercises to focus on between runs, 
  • flexibility and mobility 
  • recovery,
  • and basically how to increase your mileage, speed and enjoyment, without increasing your risk of injury. 


If this sounds like something that interests you stay tuned as we build a library of useful content for you.  Check back often to see if we can provide you with that gem of info that makes your next run even more rewarding. Drop us some comments with your feedback and questions so we can help you resolve some of your running issues. 

Also, we will be sharing a free Couch-2-5k training plan with you   


For now though, let's sign off with some basics:  

Have Fun. 

You should enjoy your training, and your event day experiences. If you do not, try to identify why not so you can plan to make it more enjoyable. That runner's high can be elusive if your looking for it and suddenly show up while your focusing on other things. Don't force it.  


Don't let your Ego ruin your session.  

Give yourself permission to walk during your training and your events. Taking walking breaks before you need to take a break reduces how much time it takes to recovery by a big margin versus waiting until you absolutely need to slow down. If you push it to your maximum, the time it takes to get you out of that uncomfortable zone is far greater than had you reined yourself back just as you were noticing breathlessness.  The beginner runner that walks at a brisk pace more often can perform better than the beginner that heads out at a fast pace and pushes too fast for too long.  Once the latter runner hits that wall it's difficult to recover. 

And finally: 

no matter how much fun you are having...  

Do not escalate too quickly. 

Pending on your fitness levels and past experience, you should not increase your weekly mileage (training and events) by more than 5-10%.  We will discuss this more in depth later but just know that repetitive strain injuries are the single biggest cause of goals not being achieved and training plans grinding to a halt.  Sadly, (or happily depending on which side of your over use injury you are on) most of theses are avoidable. Gradually increasing mileage and training intensities, spending time investing on recovery, mobility and adequate sleep between runs, and adding some cross training strength and conditioning to reduce any imbalances are all great tools used to avoid strains that can range from annoying to all out day ruiners! 



A Simone Special Superset.

If you are missing your fav class tonight, why not try this workout. You can do this almost anywhere, with minimal equipment. 

Grab a friend and share the experience.  



Superset Format 

40sec : 40sec : 15sec rest.

3 times.

60-90sec rest/dynamic stretch

Then move on to next superset pair. 

As with any workout, take the time to warm up properly and stretch according to your body's needs.  

Hydrate before during and after.  

Adjust rest times if needed, but note these changes do you can see your improvements next time  

1) High knees / Body saws

Suggestion: use Paper plates or a towel on a wood or tiled floor instead of Gliders  

2) Low jacks / Band bicep curls 

3) Push ups / Speed squats

4) Alternating Lunges / Mountain climbers 

5) Burpees /  3 point plank




For extra accountability and to compare this workout with the same 4 weeks from now, draw out a record sheet and note your reps.  Share your proudest achievements in the comments below.  Next time you try this you will have numbers to crush. 



Am I At Risk of a Stroke?


Am I At Risk of a Stroke?

Some useful info for you, if avoiding a stroke is high on your priority list....

Studies across 32 countries all over the world,  Africa, America, Asia, Australia, Europe and the in Middle East, show that consistently there are 10 risk factors associated with Stroke.  These 10 factors have been found to be the cause in 90.7% of all strokes in the studies.  Some of the  factors vary in ranking from region to region but there was no change in the number one and two factors regardless of location: 

1) Hypertension or High Blood Pressure

Followed by

2) Physical Inactivity.  


Other big factors included

- poor diet

- obesity

- smoking

With factors such as

- alcohol consumption

- stress and

- Diabetes playing a much lower but significant role. 


These are all conditions which result from our behaviors,(including how well you manage your  Diabetes). Meaning you have the power to make daily decisions to make a change for the better. Your current risk of a Stoke is not set in stone. You can play a significant role in the prevention of a stroke yourself and for your loved ones.



Simply by being more active in your day can significantly and positively affect you blood pressure.

Adding 3 x 10 minutes of light activity performed often during the week, can reduce blood pressure in sedentary people.  Adding these small challenges can be both fun and add to quality of life. You do not not need to from zero to high intensity exercise  to reap rewards. In fact, that isnt recommended.  Simply by going from inactivity to light or moderate activity  is enough of a stimulus on your body for it to respond on a positive way. 



So where do I go from here?  

The best start is to step back and take a good look at your lifestyle and see how you would rate your self for each factor.  The ones mentioned up top carry far more weight than those lower down so if you find that you have room for improvement, start making some changes there first.  This will bring about the biggest benefit for your efforts and sacrifices.   

Chat with your physician about ways to tackle your high blood pressure.  In  most cases exercise will help but sometimes medicine may be required initially to regulate it while you make some healthy lifestyle changes.  

It is important that you enjoy the journey and that the changes are sustainable.  This is not a short stop solution.  It is a way of life. Make it your own. 

Chat with a fitness professional and get some tips and advice that will fit with your own reality and be appropriate for where you are starting. 

Check out the link below for a more detailed glimpse of the study.




Concept 2 Core Workout: Brief but Brutal.


Concept 2 Core Workout: Brief but Brutal.

For Time:


- 500m Row

- 50 Plank Rows

  (25 pair, no tilting!)

- 50 Over Head Press Sit Ups

This one is inspired from one of our Concept 2 Workouts of the Week. (Week #6) Shortened to a single round instead of 5 rounds, and choosing far heavier weights, that animal becomes a very different animal.  The key here is to choose the heaviest weights that you can maintain good form and just about make the full reps.

Going against the clock is what takes this one to the next level.  


Record your time . From start of first row until the full completion of the 50th Sit Up. Do not stop the clock for any rest time you may take.


Revisit this one on a regular basis and aim to get a Personal Best each time.  

In the comments below, record your time and the weights you used for both the Plank Rows and Sit Ups.

Have Fun.



Senior Fitness: Are these exercises right for you ?


Senior Fitness: Are these exercises right for you ?

This is a good read if you are interested in looking for info on seniors beginning to exercise.



As with all ages and fitness levels, it is worth noting that it's often more a case of individuals having restrictions than any one exercise being 'bad' for everyone.


We get to work often with seniors of all fitness levels, from post op and physical therapy graduates to more than a few that inspire and motivate everyone in the classes, including our instructors,  to keep active and keep young in heart body and soul. 


Everyone has their own entry level. If you have any concerns, about where that entry point may be or if there's a valid reason for avoiding certain exercises the best place to start is with a conversation with an experienced trainer who can offer advice, modifications and peace of mind as you commit to being as young as possible for as long as possible.

Click here to read article.



Change: Decide today.


Change: Decide today.

It doesn't need to be complicated.


It doesn't even need to be physical. 

But ask yourself what it is that you want.

Then figure out WHY you really want it. 

Your WHY, will keep you on track long after the initial momentum fades.  


Then choose to do one action today, or even to eliminate one action today, to help your tomorrow be a step closer to Your Goal. 

It can be overwhelming, but it doesn't need to be.  The good decisions each day are the wins.  The progress reports along the way are the wins. Don't place all the success on accomplishing your goal. Celebrate each win along the way.

Ask for help. 

Everybody needs and benefits from help. Your mentors and icons have all asked and received help. They still need help. Don't Not ask.   

Our team at #DamienRocheFitness can certainly help you clarify what you want and how to make steps toward getting the results you want.  Or reach out to anyone who has inspired you. They may love to know that you are motivated to improve because of them. 

Decide to take charge today, as it hasn't happened by accident yet and probably won't at this stage.  


#DamienRocheFitness #MyGymMyGoal #change #fitness 





Introducing E.M.O.M.

(Every Minute, On the Minute)


Choose 6, 8 or 10 minutes

  • 7 Burpees
  • 10 Shoulder tap Planks
  • 15 Alternate Lunges

2 min break.


Choose 6, 8 or 10 minutes

  • 5 Pushups
  • 10 Squats
  • 15 Crunches

2 min break

Finisher: Tall Plank for Max Time.

What Do I Do?

Today's workout involves repeating a series of exercises every minute. The faster you do them, the longer you rest. However if you do them too fast you may require more rest than you have available.

Perform the exercises as listed and wait until a minute is up before repeating the list.

If you run out of time and a new minute starts, do not finish the list. Instead begin again and try to finish all or at least more than previous time.

If you are really crushing these exercises and are having too much rest time, scale the workout up and make it more difficult by switching your remaining seconds of the minute for jogging on the spot or a plank instead of rest. This will make it tougher.

Or you could add 2 reps to each exercise.
If too difficult initially, scale the numbers of each exercise back by 2 or more so you can still get a fun workout.




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The Workout

Another Circuit Training workout today.  

5 exercises x 4 rounds.  

  1. Jumping Jacks
  2. Plank Shoulder Taps  
  3. Prisoner Squats 
  4. Ladder Climbers
  5. Push Ups
Mantra - colour.jpg

What do I do? 

Every minute move in to the next exercise.  

Do as many reps as possible in 45 seconds, maintaining good form.  

After Round 2, take a one minute break before continuing. 

Challenge yourself.  

After the forth round take another 1 minute break and then hold a Plank for the longest time you can maintain good form.



You know your body better than anyone. Warm up well and specific to the movements involved in this workout. Cool down and stretch appropiately too.

Enjoy. Share with us how you felt and how great you did. What was your least favorite?

Send this workout to someone you think would love it, and bookmark it for future use in case you cant get to the gym on a certain day.






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The seventh day of The Damien Roche Christmas Workouts looks like this, a three part workout.

Part 1

1) 30 Jump Jacks

2) 25 Squat Hold, Punches (pairs) 

3) 20 Plank Jacks

4) 15 Alternating Lunges (pairs) 

5) 10 Push Ups

6) 5 Burpees

7) 10 Squat Jumps

8) 15 Bicycle crunch (pairs)

9) 20 High Knee running ( pairs ) 

10) 25 Squats

11) 30 Mountain Climber (Pairs)


Merry Christmas, Everyone

Merry Christmas, Everyone

Part 2


5 Squats

5 Push Ups

5 Crunches

for 5 minutes.

 Part 3

Repeat Part 2, only beat your time.   


After your warm up and stretching, start a timer and race through these exercises.
As soon as you finish your last rep of the 2nd round stop the timer and record your result.

Rest as needed but do not stop the clock until you are finished. Your result will include any rest time taken.

Take 2 min active recovery/rest before starting part 2.

Part 2 : Set your timer for 5 minutes. You aim is to repeat 5 of each exercise in sequence and repeat as often as possible in the 5 mins.

Note your round and the exercise rep you finished on when the time runs out, as you can use this as a mark of your current fitness. Repeat in 4 - 6 weeks and crush this today's result.

Take 2 min active recovery.


Part 3:

Repeat Part 1 again, with the goal of matching or beating the 1st time.

Record your time.


Post your times in comments below, add some of your own photos or screen shots if you like.






Squat Hold, punches  

Hold a seated position, as low as you can, while keeping feet planted flat. Aim to get thighs at least level with floor.   Once in position, quickly reach in front as far as possible with one hand. Do not lock your elbow. Always stop just short of a full elbow lock. Quickly pull your elbow back while you send out your other hand. Repeat  , as fast as possible until your reps are done. A pair is one rep. If you have trouble holding a controlled squat, do a wall squat. ( sit against a wall, bank flat against it, hips a little higher then knees, knees directly over heels, feet planted flat and about shoulder width apart)


Bicycle crunch (pairs)

Lie on your back, finger tips touch temples, pull left knee in towards chest while sending right  foot out long and about 6" from the floor, roll right shoulder off the floor towards your left knee, then slowly switch sides, rolling both shoulders flat to the floor before raising the left shoulder to meet the right knee. That's one pair.  







The 6th day of The Damien Roche Christmas Workouts has a very festive and fun finisher.

Before the finisher however, you have to get through another Superset workout, pairing up exercises and hitting them 3 times in fast succession with very little rest. This ramps up the metabolism and if you push yourself, there is a lot of potential for a post workout calorie burn for a long time after you stop exercising.



Exercise A: Russian Twist V   Exercise B: Jump Jack


Exercise A Mountain Climbers   V Exercise B: Zero Squat Jumps


Exercise A: Bird dog, Left Leg ( single leg deadlift)   V   Exercise B: Ladder Climbers


Exercise A: Bird dog, Right Leg V   Exercise B: Fore Arm Plank



Perform each pair of exercises 3 times before moving on to the next pair.

Do not break between each exercise but do take a 15sec break between each pair, before repeating them.


Exercise A for 40 sec

Exercise B for 40 Sec

Rest for 15 sec

Repeat this pair 3 times

Rest 1 full minute, to 90 sec

Move on to next pair of exercises and repeat.



Level 1

Play the song below and jog on the spot. When you hear the words listed below perform the corresponding exercise, and quickly resume jogging on the spot.

It can get tough but there is a long period in the middle to recover so stay in the game and don't get frustrated. Its for fun after all =)

Level 2

Replace Jogging with Plank.

Level 3

Do both, but please be aware that this may cause you to like this song a little less next time you hear it on the radio.

Santa = Pushup

Rudolph = Burpee

Reindeer = Squat, jump

Christmas = 3 x Jump Jacks.

Remember to get back to jogging or plank as fast as possible.




You know your body better than anyone. Warm up well and specific to the movements involved in this workout. Cool down and stretch appropiately too.

Enjoy. Share with us how you felt and how great you did. What was your least favorite?

What pair of exercises would you choose to put together? Let us know in the comments below.

Send this workout to someone you think would love it, and bookmark it for future use in case you cant get to the gym on a certain day.

Listen to your own body and challenge yourself.


Description of new exercises:

Russian Twist

Sit down on floor, elevate feet a couple inches off the floor and hold this position. This is the work part. The next part is the add on. Do not do the add on if the first part is not solid,  The add on to the V-Sit is to reach left hand across and try to tip floor beside the right hip and then repeat on the other side. Holding goot form and a solid core, to protect your lower back, try to get as many pairs in as you can.

Zero Squat Jump

Possibly the toughest exercise here today if done fast and with power. Squat down as if you are going to leap in to the air as high as possible. Launch up explosively and reach high in to the air but keep the tips of your sneaker toes remaining on the floor. Add speed and power as you dial in the movement.  It should be difficult to have your remain on the floor, as you are going so fast and with such power. A zero impact way of really shooting up your heart rate.

Bird Dog

Stand tall with feet close together. Slowly bend over keeping a straight line from your head through your back, knee and foot. So as you stand on one foot the other foot swings slowly back and up as your shoulder drops forward and down. Both shoulder and knee move at the same time, keeping that staright line. This is a core and stabilizer exercise, used for improving balance and fall prevention. Quality and control is the key. Begin with a small range of movement and increase the ROM that you can hold well each time. Speed here will only reduce the training effect so keep it slow. Returning to the starting point should be as controlled and slow too. Do noyt allow foot to just drop, and do keep the knee, hip and shoulder in line throughout the exercise.







12 Days of Damien Roche Christmas: The 5th Day


12 Days of Damien Roche Christmas: The 5th Day

On the 5th Day of Fitness...

12 Days.  

12 Workouts.  

Commit to these short but effective workouts and begin to feel and see results by Christmas Day. 

The Workout

The 5th day of The Damien Roche Christmas Workouts introduces you to A.M.R.A.P.s. (As Many Rounds As Possible) 

A.M.R.A.P. 1 : All Core,

Time: Choose 8, 10 or 12 min Timer.

10 Reps Each.


  • Plank Jacks
  • Mountain Climbers
  • Crunches
  • Leg Lifts (Straight legs)
  • Plank + Shoulder Taps (pairs)
  • Jumping Jacks

A.M.R.A.P. 2: Light Weights

Place some books or large bottles of water in to reusable shopping bags if you have no other suitable weights


12 reps each


  • Bicep Curls
  • Prisoner Squats (Hold weights over head)
  • Weighted Crunch
  • Skull Crusher
  • Goblet Lunge, pairs (Hold weight high up onchest)
  • Lateral Raise.

What do I do ? 

Basically you work your way through the set list of exercises and do the prescribed amount for each before moving on to the next exercise.  Once you complete the last exercise start again at the top of the list. Take minimal breaks, if any, and try to complete as many rounds as possible and as many exercises in the last round as possible. So work hard and push yourself right until the timer goes off.

Take a 2 - 4 min break between AMRAPS.

As always warm up and stretch well.

Listen to your own




Today's workout is all about pushing yourself to your max in a set amount of time. Record how many rounds you get through and which exercise you stopped on when the time ran out.  Make notes about any modifications you made to exercises, if any. Use your results as a target to crush in a few weeks when you try this again.




12 Days of Damien Roche Christmas: The 4th Day


12 Days of Damien Roche Christmas: The 4th Day

On the 4th Day of Fitness...

12 Days.  

12 Workouts.  

Commit to these short but effective workouts and begin to feel and see results by Christmas Day. 

The Workout

The 4th day of The Damien Roche Christmas Workouts looks like this:  


This is a form of High Intensity Interval Training, or H.I.I.T.


  • High Knees
  • Crunches
  • Squat Jacks
  • Push Ups
  • Prisoner Lunges
  • Fast Feet

What do I do ? 

20:10 x 8

Exercise for 20 sec at your highest intensity.

Take a 10 sec break.

Repeat same exercise again for a total of 8 rounds.

Take a 90 - 120 sec rest.

Move on to next exercise and repeat.


Have a note book and record reps each round. Counting and competing with yourself is where the magic happens.

Download a free timer app such as Gymboss to help you keep track of the times. There are a lot of Timers out there with Tabata format built into them.

Or use your stopwatch and workout hard for the first 20 sec of every half minute. So resting from 20 - 29 and 50 -59 every minute for 4 minutes.

For best results do not pace yourself to last all 8 rounds.

Go all out in round 1, and put whatever you have left into round 2.



Tabata Home Workout.JPG



You know your body better than anyone. Warm up well and specific to the movements involved in this workout. Cool down and stretch appropiately too.

Enjoy. Share with us how you felt and how great you did. What was your least favorite?

Send this workout to someone you think would love it, and bookmark it for future use in case you cant get to the gym on a certain day.


12 Days of Damien Roche Christmas Workouts: 3rd Day

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12 Days of Damien Roche Christmas Workouts: 3rd Day

The countdown continues.  

12 Days.  

12 Workouts.

3rd Day

Commit to these short but effective workouts and begin to feel and see results in just 12 Days.

The Workout

The third day of The Damien Roche Christmas Workouts looks like this:  

1) 40 Jump Jacks

2) 35 Squats

3) 30 Crunches

4) 25 pair Ladder Climbs

5) 20 alternating Lunges

6) 15 Push ups

7) 14 Mountain Climbers (pair)

8) 13 Russian Twists (pair)

9) 12 Plank Jacks / or 12 pair of foot lifts

10) 11 High Knees (Pair)

11) 10 burpees /or inchworms

What do I do ? 

After your warm up and stretching, start a timer and race through these exercises....


As soon as you finish your last rep of the 2nd round stop the timer and record your result.

Rest as needed but do not stop the clock until you are finished. Your result will include any rest time taken. 

Post your times in comments below, add some of your own photos or screen shots if you like.




As always.... you know your own body. Stretch, hydrate and challenge yourself accordingly. 


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World Heart Day


World Heart Day

Heart disease is the biggest killer in the world today. Most of these deaths are preventable by simply monitoring your heart health and keeping active during your day and making some good decisions with your meal plan 

World heart day is  September 22nd.

What will you do between now and then to promote you and your own heart health...

Some simple suggestions....

Learn one new exercise this week.  

Learn one new exercise this week.  

- Take the stairs instead of lift.

- Park further away than you need to. 

- Introduce one more piece of fruit to your day. 

- Take a new exercise class.

- Learn one new exercise this week.

Take a hike

Take a hike

- Hike a new trail or park.

- Create a themed social gathering (picnic, party)  and have everyone bring their favorite healthy snack.

- Join a great local gym and soak up some tips and advice from experienced trainers and staff and other members with similar likes and goals.  

Try a new class.  

Try a new class.  

Small changes to your day and week can make a significant difference to your overall heart health, and to that of your families.  

To find out more about World Heart Day click on this link 

What ideas do you have? Share below in the comments.  




July 4th Workout

Get your training in before the celebrations begin. Try this simple but effective body weight workout. It can be done almost anywhere and requires no equipment. 


July 4th Body Weight Workout  

July 4th Body Weight Workout  

July 4th Workout

Warm up well, and specific to these movements.

Rest as you feel you need to, but do not pause timer until you complete the last rep of the 4th set.


7 exercises

4 sets

16 reps

For time.


1 Speed Jacks

2 Push Ups

3 Squat Jumps

4 Squat Thrusts

5 Alternating Lunges

6  Burpees chest & hips to floor

7 Plank Jacks


Record your time. Share it in the comments below. 

Note any modifications you made.

Share this and your result with anyone you think may like to try it. Use #DamienRocheFitness   

Don't forget to cool down gradually and stretch. 



Is Exercise a good idea for seniors? (part I)


Is Exercise a good idea for seniors? (part I)

With more and more people living longer active and healthier lives, we are seeing an increasing awareness of the benefits of exercise for over 65s. Regular activity and exercising in social group settings may just be the fountain of youth that we need to stay younger, slow down and even reverse the effects of aging on our bodies and mind. Short and light workouts, often each week can have remarkable side effects, including...

  • Increased energy levels throughout the day.
  • Improved sleep quality and duration.
  • Functional strength gains for daily living.
  • Increased endurance for sustained activities from yard work to traveling.
  • Reduced stress.
  • Weight loss
  • Ease the symptoms and even reverse the effects of long term illnesses such as Diabetes, Heart Disease, High Blood Pressure, and even some forms of Arthritis.
  • Improve memory.
  • Improve moods.
  • Improved balance and coordination
  • Reduced risk of falling due to improved balance, reaction and coordination.
  • Improved chances of coming away from a fall injury free or with less serious complications.

This list can go on and on so basically exercising can make you feel great and offer you a more independent lifestyle for longer. It can also be fun, especially if you exercise with some like minded friends or as part of a class such as SilverSneakers®.

I have never exercised before. Is it too late to start now?

Absolutely not.

There are very few people over the age of 65 that would not benefit from some form of increased activity, even those with chronic disease. The key is to find the right activity and the right intensity. It is always advisable to get your doctors clearance and to ask for advice or take a class with a certified experienced trainer. Choosing to begin is always a tough decision. It can be discouraging having limitations set by an illness or finding yourself gasping for breath after moving from couch to kitchen or up the stairs. When we do not know where to begin it is easier convince ourselves that it is probably not the best idea for me at this time.

So where do I begin?

A good place to start is to find some comfortable clothing to wear. It doesn't need to be expensive or sports wear but it should be easy to move in, non restricting and not get too warm midway through exercise. Layers are a great way of maintaining comfort, zipping down and peeling off as the warm up moves into main workout and then putting them back on for the cool down and post workout. Footwear is perhaps the most important item required. They should fit correctly and offer good support, and cushioning. Comfort is important, as is a snug fit so the foot is not sliding around inside, and not too tight at any point, both of which will result in blisters.

Next is to choose exercises appropriate to your fitness and activity levels. Exercise is an increased workload on the body. If this work load is increased gradually, the body responds by adapting, getting stronger and better able to perform that workload. Once the work becomes easier it is time to challenge the muscles with another increase in the workload. If you are currently inactive this workload may be repeating a slow sit down in to a chair, or taking a stairs instead of an escalator, gradually increasing the distance that you park your car from where you need to go. If you are currently active you will need to do more to find a challenge.  Walking is a great exercise for all levels. Choose a distance and terrain that makes breathing a little faster and conversation a little more difficult.  High intensity exercise is not necessary, nor recommended, to get most of the health benefits of exercising.


An inspiring and fun group at Wednesday morning SilverSneakers® class.

An inspiring and fun group at Wednesday morning SilverSneakers® class.

Click here to see if you or a loved one is eligible for FREE membership at Damien Roche Fitness Center. Over 12 million people nationwide qualify for FREE gym memberships. We are 1 of 13,000 participating facilities across the country which provide gym membership through some health insurances.  If you are eligible, you can probably also find a location near your vacation destinations or seasonal homes.

In Part II...

What other exercises can I do?

Should I call my Doctor ?

SilverSneakers explained in more detail and

Exercise and the elderly myths explained.



Why Dont You Take a Hike?


Why Dont You Take a Hike?

What makes hiking one of the most popular outdoor activities is accessibility. People of all demographics and backgrounds can share this one activity. It has a very cheap entry cost, (often you already have all the equipment and clothing needed). Like other activities the more you dive into it the more you can spend on making it more comfortable but for the average hiker looking for some new views and some fresh air, there is no real cost. Location is also not a restriction for most people. Sure some of us are lucky to live in locations that have an abundance of scenic trails, but where ever you are living, you can usually find a decent place to take a walk within a short distance.

Kodiak enjoying Cliff Park Trail to The Knob in Milford, PA

Kodiak enjoying Cliff Park Trail to The Knob in Milford, PA

Why Do IT?

Everyone of you who took the time to click on this link will most likely know that taking a hike can make you feel good. You may be surprised to find out just how good it an be for your well being though. Anyone who is healthy enough to take a short hike is in a position to improve their health. You do not need to be in great shape to begin hiking, and hiking can be a great tool to get in great shape.


  • Improves cardiovascular health
  • Improves lung function
  • Reduces risk of CHD and strokes
  • Can help maintain a healthy weight
  • Reduces risk of high blood pressure
  • Increases bone density, or slows the loss of bone density in some osteo diseases.
  • Reduces depression symptoms
  • Improves sleep quality
  • Reduces risk of developing Type 2 Diabetes
  • Promotes healthy cholesterol levels
  • Reduces stress
  • Creates great social and family connections
  • Too many more physical, mental and positive benefits to list here... 
Child's Park, Dingmans Ferry, PA

Child's Park, Dingmans Ferry, PA

How Far is Enough?

All these benefits with the added bonus of being a very enjoyable activity. Positive changes in health occur after short durations at moderate intensity as long as it happens on a regular and often.  as little as 2 1/2 hours a week of moderate intensity aerobic activity is enough to improve health in meaningful ways. Recent studies have shown that 3 x 10 minutes a day is as good as 30 minutes once a day which is manageable for even the busiest of us.  Moderate intensity is as you perceive it on the day. Listen to you body and use a simple exertion test to determine if you are in the right exercise zone to reap health benefits.  If you have no trouble holding conversation but would have difficulty singing then you are probably in a good workout zone. If you can sing with ease then it may be too easy for you and while it is still better than sitting at a desk or couch, you could be getting more rewards for your time. If speaking is difficult and its easier nod, gesture or single word responses to conversation are happening then you may be in an anaerobic state and you will be unlikely to maintain this level long enough to attain all the benefits (and enjoyment) of hiking.  The best hikes will edge you out of your comfort zone for brief periods, challenging your body but allowing ample recovery.

Tom's Creek Trail.

Tom's Creek Trail.

So get outside today.

Where is your favorite spot for hiking?