There is no reason
you need to take
a break from
walking when the
temperature drops.
Check out the
Michael J. Gould
Recreation Center.
Cold Weather Walking Options
Benefits of Walking
Walking Tips
•Inexpensive
•Consult your health care provider before starting an exercise program.
•Enhance mental well-being
•Wear comfortable, well-cushioned shoes.
•Reduce blood cholesterol
•Replace walking shoes at least every 6 months.
•Lower blood pressure
•Boost bone strength
•Help manage weight
•Lower risk of type 2 diabetes
•Tone your muscle
Walk Your Way to
•Divide your walk into three parts.
1. Warm-up: Walk slowly for 5 to 10 minutes. This will help your heart, lungs, muscles, and joints get ready for exercise.
a Better Day
2. Walk: Increase walking speed to a brisk walk. You should be able to easily carry on a conversation.
•Less fatigued, more energy
3.
•Sleep better
Notice: If you are new to walking, start off slow with
short sessions and build your way up gradually,
especially if you have health concerns.
Cool down: Walk slowly again for a few minutes until your breath returns to normal. Your body needs time to cool down so you do not become stiff and sore.
•Stretch after walking to increase flexibility.
•Wear clothes that keep you dry and comfortable.
Transportation will be provided from Mansfield
Center and Iowa Hall November – March. Time
and exact dates TBA in Tempo.
•Be sure to keep hydrated.
•Walk 30 minutes per day five times a week.
•Plan a few walking routes. Change of scenery adds variety to your walk.
•Keep track of your progress with a walking
journal or log.
P (Posture) Walk with your head erect and stomach pulled in.
A (Arm Swing) Include your arms for a good workout. Allow them to swing naturally.
S (Stride)
Your stride should be natural.
S (Speed) Be sure you can carry on a
Kirkwood Community College
6301 Kirkwood Blvd. SW
Cedar Rapids, Iowa 52404
319-398-5596
www.kirkwood.edu/reccenter
Kirkwood Wellness
www.kirkwood.edu/wellness
normal conversation.
Advising Center way to stay active
•Organize a lunchtime walking group. Here’s how to get started:
1. Pick a location from our map.
Distances provided.
2nd floor Kirkwood Hall
2055 Cedar Hall
BUS STOP
COMPUTER LAB
EMERGENCY PHONES
STAFF PARKING
30
N
22
9
6
15
15
14
17
12 13
19
Kirkwood
walking track
18
31
27
21
20
16
8
4. Bring water.
3
5
4
11
5. Put on your shoes and get started.
Restricted
Parking
South Entrance
1
Main Entrance
North Entrance
8A
2
34
Restricted
Parking
35
Kirkwood Boulevard
Front of Iowa Hall to Kirkwood walking track
0.28 miles
Front of Washington Hall
0.6 miles
37
32
28
24
7
3. Pick a time.
East Entrance of Linn Hall to
Kirkwood walking track
0.27 miles
25
23
2. Collaborate with inter-department co-workers.
Distances
33
26
To
•More likely to stay committed
Highway 30, or West to I-380 at exit 253.
•Motivation
One Stop
36
(Not Kirkwood
Property)
 To
•Safety
2nd floor Kirkwood Hall
Test Center and feel great!
•Opportunity to actively socialize
104 Iowa Hall
Financial Aid
Interstate I-380 at Wright Brothers Blvd.
natural and effective
Benefits of walking with a
co-worker/friend
108 Iowa Hall
EagleCard office 76th Avenue
Walking is a
East Entrance
C Street
Kirkwood Main Campus Locator Map
Admissions, Iowa Hall
18
Campus Health
Animal Health Technology
31
Campus Security
Arts & Theatre Annex
22
Cedar Hall
18
Heritage Agency on Aging West
24
Mansfield Center
20
Transamerica11
Horticulture/Floral Careers
27
Mansfield Swine Education Center
33
Washington Hall
15
Iowa Equestrian Center
37
Michael J Gould Recreation Center
1
17
5
Automotive Collision Repair
4
Cedar Rapids Animal Control
30
Iowa Hall
Nielsen Hall
21
Automotive Technology
3
Central Receiving, Iowa Hall
17
Johnson Hall
9
Nurse Aide Classroom and Skill Lab
23
Continuing Education
35
Jones Hall
7
Raptor Center
32
Diamond V
31
Katz Family Healthcare Sim. Center
8A
RuffaloCODY2
12
Kirkwood Hall
16
The Hotel at Kirkwood Center
34
Library14
The Kirkwood Center
35
Transportation & Driving Programs
Linn Hall
Tippie Beef Education Center
36
Environmental Health & Safety
Ballantyne Auditorium, Iowa Hall
Baseball/Softball Fields
19
6
Benton Hall
12
EagleTech, Benton Hall
Bookstore, Benton Hall
13
Facilities and Security
Building 32, 32A & 32B
25
Heritage Agency on Aging East
5
26
8
North of main campus (.6 mile)
Kirkwood Continuing Education
Training Center
28