Richmond’s Walking Guide Book

Sit less. Walk more. Walk Richmond.

23 easy walks around Richmond Maps and Walk Details 9 12 1 Burkeville Park – Sea Island...... 4 Knight Street Bridge 2 City Centre...... 5

Arthur Laing 3 Finn Slough...... 6 Bridge Oak Street North Arm Bridge 4 Fraserwood...... 7 International 5 Garden City and Paulik Parks...... 8 Airport

6 Garry Point Park / West Dyke...... 9 tee Airport 7 Horseshoe Slough...... 10 Connector

Bridge Bridgeport Road thginK rtS daoR 7 .oN 7 daoR Moray 8 Hugh Boyd...... 11 Channel Bridge 9 Iona Jetty...... 12 1 10 King George Park...... 13 Cambie Road 10 11 London Heritage Farm...... 14

12 McDonald Beach...... 15 Dinsmore

Alderbridge Way llehS daoR Bridge Highway 91 Middle Arm Fraser River

13 McLean Park – Hamilton...... 16 ned ytiC daoR No. 2 Road 14 Middle Arm / Two Bridges...... 17 22 Bridge 14 17 13 Westminster Highway 15 Minoru Park...... 18 .oN 8 daoR 2

16 Railway Greenway Trail...... 19 raG 4 23 15 yawhgiH 99 17 Richmond Nature Park...... 20 5 Granville Avenue liar

18 Shell Road Trail...... 21 llehS daoR T 19 South Arm Park...... 22 Blundell Road

20 South Dyke...... 23 eunev

21 Steveston Village...... 24 noegrutS knaB

daoR yawadiS daoR

daoR trebliG daoR

daoR 1 .oN 1 daoR

daoR 2 .oN 2 daoR daoR 4 .oN 4 daoR

daoR 6 .oN 6 daoR

daoR 3 .oN 3 daoR daoR 5 .oN 5 daoR

22 Terra Nova...... 25 yawliaR A Francis Road 18 23 Thompson to Terra Nova...... 26 8 Walking Handbook...... 27–28 Williams Road 19 Legend (applies to all maps)

South Arm Fraser River Parking Washrooms Steveston Highway Access Points

Accessibility 6 21 16 George Massey While many of the walking trails are wheelchair 3 Tunnel accessible, it is advisable to be accompanied by an 7 able-bodied person. The trails are subject to use and 20 weathering that may degrade them to the point 11 where their original accessible design has been compromised in some areas.

2 3 1 Burkeville Park – Sea Island Distance: 3.5 kms

Sea Island Terrain and cautions Community Centre No sidewalks; some pavement, gravel Miller Rd and street traffic. Walk is stroller friendly.

Hudson A Description This walk explores a thriving neighbourhood that formerly

ve provided housing for Second World War veterans and employees in the airplane manufacturing industry. Burkeville is a small, unique Airport Rd community on Sea Island that is Burkeville Park located next to the Vancouver International Airport and is separated Handley A START from the rest of Richmond and Vancouver by a total of four bridges. ve Within this community there are parks, tennis courts, an elementary school and a community centre. Starting point Burkeville Park playground (between Airport Road and Catalina Crescent).

Lysander Lane Parking Russ Baker Way r

e Street parking available along Airport

v i

R Road.

r

e s

a Transit

r F

Bus #C92 stops about 650 metres m

r away from Burkeville Park playground

A

e near Boeing Avenue and Catalina l

d Crescent.

d

i M

Flight Path Park

4 Richmond’s Walking Guide Book Burkeville Park – Sea Island 2 City Centre Distance: 3 kms Terrain and cautions Flat paved sidewalk and pathways. Walk is stroller friendly and wheelchair accessible. Exercise caution when crossing main roads along this route. Description START This one-hour urban walk begins at Firbridge Way City Centre Community Centre and passes by many amenities and services Westminster Hwy including the Richmond Cultural Centre, sports facilities in Minoru Park, Richmond City Hall and the Canada Line. The route travels south through Minoru Park, along Granville Avenue and north along No. 3 Road back to the community centre. Minoru Blvd Starting point City Centre Community Centre

Gilbert Rd entrance, 5900 Minoru Boulevard.

No. 3 Rd Parking Limited underground and street parking available at or near City Centre Community Centre. Transit Bus #401 stops at the corner of Westminster Highway and Minoru Boulevard or is a 600 metre walk from Granville Ave the Brighouse Canada Line station via No. 3 Road.

www.richmond.ca/walk 5 3 Finn Slough Distance: 5 kms No. 5 Rd

START

Dyke Rd No. 4 Rd Garden City Rd Finn Slough South Arm Fraser River

Woodwards Slough

Terrain and cautions Starting point Gravel, pavement and street traffic. Exercise caution Woodwards Landing–one block west of No. 5 Road as there are limited sidewalks. Walk is stroller off of Dyke Road. friendly. Parking Description Available at Woodwards Landing. With a panoramic view of the Fraser River, this Transit walk back and forth along Dyke Road passes by Bus #405 stops about 650 metres away from the the historic community of Finn Slough. Founded by intersection of Machrina Way and No. 5 Road. Finnish settlers in the 1880s, this was once a popular residence for Richmond fishermen. The houses in Finn Slough are located along the marshy river bank and are now a small reminder of what life was like during those flourishing fishing times.

6 Richmond’s Walking Guide Book 4 Fraserwood Distance: 2 kms

Highway 91

Westminster Hwy Fraserwood Pl

Gordon Way ay TURN Fraserwood W AROUND Fraserwood Park Graybar Rd

South Arm Fraser River

START

Dyke Rd

Terrain and cautions Starting point Flat gravel path. Exercise caution as there are limited Entrance to the trail at the intersection of Graybar sidewalks. No lights or washrooms on this route. Road and Dyke Road. Description Parking Located in the Hamilton area of east Richmond, Available along Graybar Road and Dyke Road. the Fraserwood Trail is one of Richmond’s most Transit unique but lesser-known routes. The trail travels Bus #410 stops about 500 metres away from the towards the Alex Fraser Bridge and passes a marina, intersection of Graybar Road and Gordon Way. houseboats, woodlots and Fraserwood Park. Look for Don Island, the larger of the two islands that can be seen from the beginning of the trail.

www.richmond.ca/walk 7 5 Garden City and Paulik Parks Distance: 2.5 kms Terrain and cautions Alberta Rd Gravel, pavement and street traffic. Walk is stroller friendly. Description This walk through both Garden City and Paulik Parks features a lake, playground

Garden City Rd and an arboretum, which contains species of trees that originate from the Pacific Rim regions. With an abundance

Garden City of trees and flowers, these gardens Park provide a beautiful place to walk as well START as a place for the community to gather. Granville Ave Starting point Garden City Park parking lot one block east of Garden City Road on Granville Avenue. Parking Available at starting point. Street parking also available. Transit

Heather St Ash St Bus #401 and #404 stop alongside Garden City Park. Garden City Rd

General Currie Rd

Paulik Park

8 Richmond’s Walking Guide Book 6 Garry Point Park / West Dyke Distance: 5 kms Terrain and cautions Flat gravel dyke path. TURN AROUND Description This trail begins at Garry Point Park, which is located close to Steveston’s historic fishing village. While walking through the park look for the Kuno Garden, a Japanese style memorial garden, and Scotch Pond, a heritage Steveston Hwy moorage site. The second leg of the trail travels along the West Dyke and provides spectacular views of the Fraser River, Gulf Islands and Coastal Mountains. Running adjacent to the

Sturgeon Bank dyke is Sturgeon Banks, an estuary that

ve provides habitat and stopover sites for a large variety of birds and waterfowl.

7th A Starting point Garry Point Park concession stand, 12771 7th Avenue. Garry St Parking Available at entrance to Garry Point Park. Transit Buses #C93, #401, #402, #407 and #410 stop about 600 metres away from the starting point. Chatham St

Garry Point Park

START

South Arm Fraser River

www.richmond.ca/walk 9 7 Horseshoe Slough Distance: 3.5 kms Terrain and cautions Flat gravel and dirt path. Description Traveling the South Dyke to Shell Road, this peaceful, tree-lined trail crosses over the historic Horseshoe Slough and provides No. 5 Rd Shell Rd pedestrians and cyclists a shady, cool retreat from warm summer days. Starting near the entrance to Woodwards Landing Park, the Hammersmith Gate trail travels along two sides of the slough. The west side of the trail is wider and flatter, making for easier pedestrian and TURN AROUND cyclist accessibility. The east side, adjacent to several industrial sites, is more narrow Horseshoe Way M and uneven making the walk slightly more a c hr challenging. ina Way Starting point Woodwards Landing one block west of No. 5 Road off Dyke Road. Parking Available at entrance to Woodwards Landing and along Dyke Road. Transit START Bus #405 stops about 650 metres away from the intersection of Machrina Way and No. 5 Road.

oodwards Landing W

Dyke Rd South Arm Fraser River

10 Richmond’s Walking Guide Book 8 Distance: 2.2kms ages andabilities. Boyd Parkoffers physicalactivityopportunitiesforall playground andanoutdoorfitnesscircuit, Hugh courts, abasketballandhockey court,afullsize sixsoccerfieldsandtennis sporting venues.With course, thisparkisoneofRichmond’s most active Boyd HighSchoolandRichmondPitchPuttgolf single largestartificialturffields.Bordering Hugh This uniquewalkhighlightsoneofNorthAmerica’s Description friendly. Gravel, pavementandstreet traffic. Walk isstroller Terrain andcautions Hugh Boyd

No. 1 Rd Hugh Boyd Park Hugh Boyd Community Centre Secondary W est Richmond S T A R Pendlebury Rd T and OsmondAvenue. Community Centre attheintersectionofNo.1Road Bus #401stopsacross from theWest Richmond Transit Available atWest RichmondCommunityCentre. Parking Road. West RichmondCommunityCentre, 9180No.1 Outdoor FitnessCircuit onthenortheastsideof Starting point

West Richmond Pendleton Rd Pendleton Pitch &Putt Golf Course

www.richmond.ca/walk Parksville Dr Parksville Francis Rd 11 9 Iona Jetty Distance: 9 kms

Ferguson Rd

START

TURN AROUND Sturgeon Bank Vancouver International Airport

Terrain and cautions Starting point Flat gravel path. Consider bringing an extra layer of North of Templeton Street, which becomes Ferguson clothing on windy days. Road and continues to the jetty entrance. Description Parking This route follows the covered pipeline, which Available along the road near the entrance to the reaches 4.5 km into the Strait of Georgia and offers jetty or at the Iona Beach Regional Park parking lot beautiful views of the many surrounding mountain at the end of Ferguson Road. Please note the posted regions: Mount Baker to the east, the Coastal closing time on the park gate. Mountains to the north with Pacific Spirit Regional Transit Park in the foreground, and the Vancouver Island This walk is not easily accessible by transit. Bus #C90 Mountains to the west. There are covered benches stops about 5 kilometres away at the UPS parking along the jetty that provide shelter from the wind lot. and a resting spot from which to enjoy the views.

12 Richmond’s Walking Guide Book 10 King George Park Distance: 3 kms Terrain and cautions Some gravel, pavement and street traffic. Bridgeport Rd Walk is stroller friendly. Vickers Way Description

Sweden Way This walk loops around the sporting fields and playgrounds of King George Park and then travels north along Bath Slough (situated within Richmond’s industrial and business complexes) and back. The park is nearly one-third of an entire city block and houses various active sporting

No. 5 Rd facilities and a children’s water park. Located next to Cambie High School, this park is frequented by recreational users

of all ages and abilities. Bath Slough Bath Starting point Cambie Community Centre entrance, 12800 Cambie Road. Parking Available at Cambie Community Centre. Cambie Rd Transit

START Buses #22, #405, #410 and #C96 stop about 250 metres away from the start

Cambie location. King George Park Community Centre

Woodhead Rd

Cameron Dr

McNeely Dr

www.richmond.ca/walk 13 11 London Heritage Farm Distance: 5.5 kms

Moncton St

TURN AROUND No. 1 Rd Gilbert Rd No. 2 Rd

Dyke Rd South Arm Fraser River London Heritage Farm

START

Terrain and cautions Starting point Flat gravel path. At the parking lot across from London Heritage Farm, 6511 Dyke Road. Description Take a walk back in time along this trail that Parking begins at the historic London Heritage Farm, which Available along Dyke Road, across from London includes a fully restored heritage house, barn and Heritage Farm. old farm equipment, illustrating the rural history Transit of Richmond. The route then passes through Bus #402 stops about 1.5 kilometres away from the the Britannia Shipyards with turn-of-the-century intersection of Moncton Street and No. 2 Road. boatworks and cannery residences, and Steveston Village with the historic cannery site of the BC Packers Ltd.

14 Richmond’s Walking Guide Book 12 McDonald Beach Distance: 5 kms

START McDonald Beach North Arm Fraser River

Vancouver McDonald Rd Ferguson Rd

Arthur Vancouver International Te m Laing Airport p l e Bridge t

o

n

S Grauer Rd t TURN AROUND

Terrain and cautions Starting point Flat gravel path. The McDonald Beach walk is a dog North end of McDonald Road at the McDonald off-leash area. Beach parking lot. Description Parking Home to the Vancouver International Airport, Sea Available at the McDonald Beach parking lot. Island offers a scenic walking trail along the north Transit arm of the Fraser River with the trail beginning at Bus #C90 stops about 1.4 km away at the UPS McDonald Beach Park and continuing to the midway parking lot. point at Grauer Road. This trail is perfect for airplane and bird watching enthusiasts.

www.richmond.ca/walk 15 13 Hamilton McLean Park Distance: 2.4 kms

Gilley Rd

START

Hamilton Hamilton Community Community Park Centre McClinton Ave Smith Dr

urner St

T

McLean Ave Crescent McColl

McLean Park Hwy 91

Westminster Hwy

Terrain and cautions Starting Point Gravel, pavement and street traffic. Walk is stroller Hamilton Community Centre, 5140 Smith Street friendly. (playground on the eastside of the parking lot). Description Parking This walk begins along a gravel walking Available at Hamilton Community Centre. path winding through Hamilton Community Transit Park, continuing through the Hamilton area Bus #401 stops about 300 metres away at the neighbourhood and looping McLean Park via a corner of Westminster Highway and McLean paved pathway. Located directly behind Hamilton’s Avenue. fire hall, McLean Park offers an abundance of recreational amenities that encourage residents and visitors to participate in physical activities.

16 Richmond’s Walking Guide Book 14 Middle Arm Distance: 4 kms

TURN AROUND Dinsmore Bridge

No. 2 Rd Bridge

Richmond Olympic Oval

Gilbert Rd No. 3 Rd START

Dover Park No. 2 Rd Westminster Hwy Minoru Blvd Lynas Lane

Terrain and cautions Starting point Flat gravel dyke path. Dover Park, 5888 Dover Crescent (across from the City of Richmond Works Yard). Description Starting at Dover Park, the trail is easily accessed Parking from the city centre and links to the popular West Street parking available around Dover Park. Dyke Trail. This dyke path is adjacent to the Middle Transit Arm of the Fraser River with views of Sea Island, Buses #C94 and #401 stop about 120 metres away the Vancouver International Airport and the North from the start location. Shore Mountains. The route passes by the Richmond Olympic Oval, a world-class community facility and home of the 2010 Olympic Winter Games long track speed skating competition.

www.richmond.ca/walk 17 15 Minoru Park Distance: 2 kms Terrain and cautions Westminster Hwy The pathway on this trail is mostly paved concrete with some areas where the path is bark mulch. Use caution when walking on the paved path that cuts across Minoru field as this is a popular biking Minoru Lakes route.

Bowling Green Rd Description The trail begins at Clement Track before

Pierrefonds making its way into the Minoru Lakes Garden area to the north. There are beautiful Gilbert Rd Minoru annual and perennial floral displays Chapel throughout the park, particularly surrounding Minoru Chapel and Pierrefonds Garden. Minoru Park and the pathways around Minoru Lakes provide a quiet retreat from the bustling city centre. Minoru Park Starting point Clement Track Grandstand, 7191 Granville Avenue. Parking Available around Clement Track, Minoru HALF WAY POINT Arenas and Minoru Aquatic Centre. Transit Arenas Bus #410 stops just steps away from the Minoru Track along Granville Avenue Clement Track (and Moffatt Road). Buses #407 and #496 stop along Gilbert Road and the park. START Aquatic Centre

Granville Ave

18 Richmond’s Walking Guide Book 16 Railway Greenway Trail Distance: 4.5 kms

TURN Terrain and cautions AROUND Williams Rd Flat paved sidewalk and trail. Exercise caution when crossing the intersecting roads along the trail. Description This walk travels along the multi-use cycling and walking pathway through several neighborhoods that connect the Fraser River Middle Arm and the South Dyke/Steveston waterfronts. Look for the community gardens and the historical Branscombe House along the way. Steveston Hwy Starting point Branscombe House Parking lot at the south end of Railway Avenue and Westwater Drive near the Railway Ave Britannia Shipyards. Parking Parking and washrooms are available at the walk starting point. Transit Buses #410 and #C93 stop at the corner of Railway Avenue and Moncton Street.

Moncton St Trites Rd Bru nsw i ck Dr Westwater Dr South Arm Fraser River START

Britannia Shipyards

www.richmond.ca/walk 19 17 Richmond Nature Park Distance: 4 kms Terrain and cautions Forested and shaded paths are a mixture of bark mulch and wooden boardwalks. Description The Richmond Nature Park consists of 200 acres of the raised that once covered large portions of . The Highway 91 walking trail provides an opportunity to encounter plants and animals in bog, forest and pond habitats. The shortest trail, an elevated boardwalk around the park pond, is wheelchair accessible. A free trail guide Richmond Nature Park describing the different plants and animals Highway 99 is available in the Nature House.

Bog Forest Starting point Richmond Nature Park,

Quaking 11851 Westminster Highway Shell Rd Time Parking Available at the entrance to the Richmond Nature Park. The park is open daily from Pond 7:00 a.m. to sunset.

HALF WAY Transit POINT START Bus #405 stops about 200 metres away at the intersection of Westminster Highway Westminster Hwy and No. 5 Road. No. 5 Rd

20 Richmond’s Walking Guide Book 18 Shell Road Trail Distance: 3 kms Terrain and cautions Granville Ave Shaded and secluded path. The Shell Road Trail is a dog off-leash area. There are no washrooms or lighting along this route. Description Lined with tall trees and shrubs, this long interior trail has a distinctly rural feel making it a unique walking experience in an urban city centre. This route travels to

Shell Rd Trail Blundell Road; however, the entire trail spans from Alderbridge Way to Williams Road. Starting point Blundell Rd End of Francis Road at No. 4 Road.

TURN AROUND Parking Limited parking available at the trail entrance at Francis Road and No. 4 Road. Transit Bus #404 stops within 110 metres of the start location. No. 4 Rd

Francis Rd START

www.richmond.ca/walk 21 19 South Arm Park Distance: 2.4 kms

Williams Rd Ash St

START

Hugh McRoberts Secondary South Arm Community Centre

South Arm Pool

South Arm Park

Ryan Rd

Terrain and cautions Starting point Paved trail. Walk is stroller friendly. South Arm Community Centre entrance, 8880 Williams Road. Description Located in the residential area of Garden City and Parking Williams Road, this multi-facility park is one of the Available at South Arm Community Centre. largest recreational areas in Richmond. The walk Transit loops around South Arm Park, which includes an Buses #C93 and #C401 stop within 200 metres of outdoor swimming pool, soccer fields, baseball the start location. diamonds and tennis courts. Surrounded by trees and greenery, this park is an inviting playground to all.

22 Richmond’s Walking Guide Book South Arm Park 20 South Dyke Distance: 5 kms

Steveston Hwy

London Landing London Finn Rd Heritage

Farm Gilbert Rd No. 3 Rd

START Garden City Rd

TURN AROUND

Dyke Rd Dog off-leash area

South Arm Fraser River

Terrain and cautions Starting point Flat gravel dyke path. This walk passes by a dog At the parking lot across from London Heritage off-leash area. Farm, 6511 Dyke Road. Description Parking Starting at London Heritage Farm, the South Available along Dyke Road, across from London Dyke trail travels along the Fraser River in a mainly Heritage Farm. agricultural area. Walking along Dyke Road provides Transit easy access to off-road trails and eventually links to Bus #402 stops about 1.5 km away at the the interior Horseshoe Slough and Shell Road Trails. intersection of Moncton Street and No. 2 Road. Located at the base of No. 3 Road is the Sports Fishing Pier, which overlooks the Fraser River, Ladner and Mount Baker.

www.richmond.ca/walk 23 21 Steveston Village Distance: 4 kms

Broadway St

Steveston Park

7th Ave No. 1 Rd 1 No. Steveston Community Railway Ave START Centre Moncton St

Bayview St

South Arm Fraser River

Terrain and cautions Starting point Pavement and street traffic. Walk is stroller friendly. Garry Point Park concession stand, 12771 7th Avenue. Description Starting at Garry Point Park, this walk through Parking the historic fishing village of Steveston passes the Available at Garry Point Park entrance. Britannia Shipyards, Canada’s former busiest fishing Transit port and Steveston Village, filled with unique shops Buses #C93, #401, #402, #407 and #410 stop and restaurants. about 600 metres from the starting point.

24 Richmond’s Walking Guide Book Steveston Village 22 Terra Nova Distance: 5 kms Terrain and cautions Middle Arm Fraser River Flat gravel dike path. River Rd Description START Starting at the north entrance to the West Dyke, this walk follows the perimeter trail surrounding Terra Nova Rural Park, a 35- acre protected old-field habitat with viewing Terra Nova Rural Park Terra Nova platforms. Watch for wildlife as birds, Neighbourhood Park owls and hawks are often observed in this Westminster Hwy conservation area. The trail continues onto the West Dyke until reaching the midway Terra Nova point at Blundell Road. Nature Park Starting point West Dyke Trail entrance, the west end of River Road. Parking Available at the entrance to the dike at the west end of River Road. Transit Sturgeon Bank Granville Ave Bus #401 stops about 1.7 kilometres from the starting point. West Dyke Trail

Blundell Rd TURN AROUND No. 1 Rd

www.richmond.ca/walk 25 23 Thompson to Terra Nova Distance: 7.4 kms

Middle Arm Fraser River

TURN AROUND River Rd

Terra Nova Rural Park Terra Nova Neighbourhood Park Westminster Hwy Barnard Dr McCallan Rd Terra Nova Natural Park No. 1 Rd Sturgeon Bank

Thompson Burnett Community School Granville Ave Centre START

Terrain and cautions Starting point Flat paved concrete sidewalk and gravel dyke path. Thompson Community Centre north entrance, Exercise caution at the north end of this trail! Be 5151 Granville Avenue. aware of both passenger and commercial vehicles Parking when crossing River Road to access the dyke and Available at Thompson Community Centre. the Middle Arm Trail. Description Transit Bus #410 stops about 500 metres from Thompson Beginning at Thompson Community Centre, Community Centre continue north towards River Road along McCallan Road Trail and then head west along River Road towards Terra Nova Park. With a panoramic view of the airport and the natural beauty of Terra Nova Rural Park, this walk is a treat for airplane and nature enthusiasts.

26 Richmond’s Walking Guide Book Walk Richmond Walking Handbook

Sit less. Walk more. Walk Richmond. • Be ready to adapt to extreme weather Discover your community while improving your health conditions. When it’s hot, choose a shaded when you make regular walking part of your lifestyle. route and walk a little slower than usual. Drink The information found in this handbook provides you water before starting and carry water with you. with some basic tools and information to help get Avoid walking at the hottest part of the day and you started walking right away. Congratulations on wear a hat and sunscreen. When it’s cold, avoid taking the first step to a healthier you! icy surfaces and walk away from direct wind. Consider “mall” walking at a local shopping Why walk? centre in extreme weather. Walking can be done almost anytime, anywhere and • Dress appropriately. It’s best to wear loose, it’s free! Regular and brisk walking can help you: comfortable clothing made of soft fabrics such as • feel healthier cotton, wool or breathable nylon. In cold weather, • enjoy social time with friends and family consider the wind-chill factor and dress in layers • lower cholesterol and control or prevent high blood that can easily be removed or added. pressure • Wear good walking shoes. Shoes that are • strengthen your bones comfortable and fit your feet can help prevent • decrease stress and sleep better injuries such as blisters and calluses. A walking • exercise injury-free shoe should be fairly lightweight and breathable • manage your weight with the thickest cushioning in the heel. The shoe • tone your muscles should also be flexible enough to bend in your • train your heart and lungs hands. Have fun Get ready… warming up You’ll stick with your program if it’s a fun and and cooling down rewarding part of your daily routine. Here are a few 1. Warm up your muscles by walking at a slower tips to help: than normal pace for five to 10 minutes. • Walk a little every day. Aim for 45 to 60 minutes, 2. Go for your walk! three to four times a week, and 15 minutes on the 3. After your walk, do the following stretches other days. holding them for 20 to 30 seconds each without • Explore a variety of routes. Challenge yourself to bouncing. walk all of the routes in this Guide Book! • Walk with others. Join a walking group such as Standing Calf Stretch Walk Richmond (www.richmond.ca/walk) or walk Stand in a walking position with with friends or family members. one leg stretched straight behind you and the other leg bent in front Planning your walk of you. Using a wall or chair for Make sure to stay safe and follow good practices to support, lean forward and down keep you walking for life. until you feel the stretch in the • Walk safely. Don’t wear headphones in areas upper part of your back calf. Make where it’s important to be constantly alert. At night, sure that both feet are pointing walk with a friend, wear reflective clothing and straight ahead and that your heels carry identification and a cell phone. stay on the floor the whole time.

www.richmond.ca/walk 27 Hip Flexor Stretch • Slow down if you are unable to talk comfortably, Stand in a stride standing position. and stop if you experience dizziness, pain or Put both hands on your hips while shortness of breath. keeping the back knee straight. • Breathe normally and let your arms swing Push your pelvis forward keeping naturally. your back straight. The stretch Go!… should be felt in front of the hip and slightly down the front of the thigh. Sample walking programs* *Consult with a doctor before starting either Standing Rear Thigh Stretch walking program if you have a chronic health Place one heel on a low step or condition such as arthritis, diabetes or heart disease. bench and, keeping your knee and back straight, bend your upper body Level 1 forward from your hips. You should This program is for those who are inactive. feel the stretch behind your thigh. Week 1 2 3 4 5 6 7 8 9 10 Standing Deep Calf Stretch Minutes to walk 15 18 20 25 30 32 35 40 42 45 Standing with one leg slightly Walks per week 3 3 4 4 4 5 5 6 6 6–7 behind the other, push your heels down while bending your knees. Level 2 Keep your toes pointed forward. This program is for those who are physically active Standing Thigh Stretch on a regular basis. Hold on to something for support Week 1 2 3 4 5 6 7 8 9 10 with one hand and grab your ankle Minutes to walk 30 32 35 40 42 45 45 50 55 60 with the other hand. Pull your ankle towards your bottom, then try to Walks per week 3 3 4 4 5 5 6 6 6–7 6–7 straighten your knee while resisting Steps per day Establish a baseline first and with your hand and allowing no using a then increase the number of movement. Then pull your ankle pedometer steps by 500 each week until toward your bottom again. (optional) your goal is reached. (see Daily Step Goals below). Get set… walk more! Daily Step Goals Design a personal walking program by gradually • Active—10,000 steps increasing the frequency, time and distance of your • Somewhat active—7,000–10,000 steps walks. The following sample walking programs will • Low active (and adults with a chronic health help you increase your walking and fitness level in a condition*)—4,000–7,000 steps safe, progressive way. • If you are not accustomed to exercise, complete Sit less. Walk more. the PARQ+ form at http://physicalactivityline.com/. With its range of benefits and the ease of adding • Choose Level 1 or 2 to match your current physical regular walking to their lives, over half of Canadians activity level. rank walking at the top of their list of most popular • Walk briskly at a comfortable pace that can be physical activities to undertake. Now it’s your turn to maintained during an entire walk. put your best foot forward. Enjoy!

28 Richmond’s Walking Guide Book Try all the walks in this Guide Book with Walk Richmond, a free community walking program led by walk leaders from the Richmond Fitness and Wellness Association. Walks are for people of all ages and all fitness levels. Sit less. Walk more. Walk Richmond. www.richmond.ca/walk

Outdoor Hazard Reporting Please report road and trail hazards to the 24 hour Public Works non-emergency line: 604‑270-8721, with the location, type and condition of the hazard.

City of Richmond 6911 No. 3 Road, Richmond, BC V6Y 2C1 Telephone: 604-276-4000 www.richmond.ca Revised Dec. 2015