Become A Member | Health Benefits Of Walking | Where To Walk

Joining Is Easy!

Susquehanna Striders is a free program offered through Susquehanna Health.
To join:

• Fill out the online registration form and print your
  monthly mileage walking log.
• Visit the LifeCenter™ at Lycoming Mall, Muncy, Monday-Friday 10 A.M. - 5 P.M., to pick up a registration card. While you're there, have your blood pressure checked and pick up free health information.

Mileage Logs

The miles you have walked, whether in the mall, downtown, at home on a treadmill or outdoors, accumulate each month. With those miles you can earn special incentives-gift certificates, coupons and prizes from area retail and food merchants.

To be eligible for monthly prizes, drop off your mileage logs by the 10th of each month at either of the following locations:

• J.V. Brown Library, 19 East Fourth St, Williamsport.
• The LifeCenter, Lycoming Mall, Muncy.

Added Benefits

When you join Susquehanna Striders, you also receive:

• mileage achievement awards.
• monthly prize drawings from area merchants.

Before You Begin

You should have your doctor's approval before participating in any walking program. It is wise to check with your doctor, particularly if you:

• have a heart problem.
• have had severe bone or joint problems.
• are a male over 45 or a female over 50 who is not accustomed to exercise.

The LifeCenter™, Susquehanna Health, Lycoming Mall, the Borough of Montoursville, the City of Williamsport and the Williamsport Merchants and Business Association are in no way responsible for injury or illness that may result from participation in the Susquehanna Striders' Program.

Fitness walking is one of the easiest and safest activities you can do to feel good-both mentally and physically. Specifically, walking:

• Improves heart strength and efficiency.
• Tones muscles and reduces fat.
• Strengthens bones and reduces your chance of osteoporosis and fractures.
• Increases your body's ability to burn calories.
• Decreases pulse rate and blood pressure.
• Reduces tension and stress.
• Strengthens and protects your back.

Walking Tips

• Invest in a good pair of walking shoes.
• Warm up with overall stretching followed by slow walking for five minutes.
• Set your own pace and gradually build up speed and distance.
• Walk at least three times a week.
• Walk in place when waiting to cross busy intersections.
• Use the "talk test" to monitor your exertion rate. If you can't carry on a conversation while walking, slow your pace.
• Finish your walk with a cool-down period of ten minutes of slow walking and stretching.

A Well Rounded Exercise Program

Congratulations on adding walking to your daily routine. It is an endurance activity that improves the health of your heart, lungs and circulatory system, and it helps prevent or delay some diseases. For a well-rounded exercise program, include:

• Strength exercises to keep you strong enough to do the things you need to do and the things you like to do.
• Balance exercises to help prevent falls.
• Stretching to help keep your body limber and flexible.

For more information, stop by the LifeCenter, Lycoming Mall, Muncy, Monday-Friday 10 A.M. - 5 P.M.

The LifeCenter, Lycoming Mall

Sriders' Morning Activity: On the first Thursday of the month, the LifeCenter opens at 9 A.M. and offers blood pressure checks and health information. It is also a good time to turn in your monthly mileage cards.

Downtown Williamsport

This measured mile course takes you on a scenic walk in the heart of Williamsport. Follow the heart course, as marked on the sidewalks.

Measured Mile at Indian Park, Montoursville

This measured mile course takes you on a scenic walk through Indian Park, Montoursville. Follow the striders yellow diamond signs, as marked on poles and guardrails.

Other Good Places To Walk

• Lime Bluff Park, Hughesville.
• Loyalsock Riverfront Park.
• Old Lycoming Bikeway.
• Pine Creek Rail Trail, Waterville.
• South Williamsport Recreation Area.