Walkyourway to better health! Walking can

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A free walkingidpsrcoogmmunity
for the Cedar Rap
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Walk your way
to better health!
To register:
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Complete a registration form and return
to Mercy Medical Center.
Print an online registration form at
www.mercycare.org; or,
Call Mercy Medical Center at (319) 398-6086
to receive a form in the mail; or,
Pick up a registration form at the information
desk at Mercy Medical Center, Westdale Mall,
the Cedar Rapids Downtown District office
or at any MercyCare Clinic.
Register and receive:
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A FREE Rx for Fitness® pedometer ($19 value)
and kit to the first 300 who register.
Walking log to track your walks.
Mileage rewards – walking logs returned for
monthly prize drawings.
Monthly health seminars and screenings by
health-care professionals from Mercy Medical
Center.
The benefits:
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It’s Free…
It’s convenient…It’s Fun!
Take your first step by joining Steps2Health:
• Complete the registration form.
• Check with your doctor before starting your
walking program, especially if you are currently
under care for medical conditions or have been
inactive.
• Select comfortable, cushioned and well-fitted
athletic shoes.
• Wear loose, comfortable clothing. Dress in
layers to remove as you warm up during
your walk.
• Drink plenty of water before, during and after
walking.
• Watch your posture, standing straight with
relaxed shoulders and arms swinging naturally.
• Remember to breathe in through your nose and
exhale through your mouth as you walk.
• Pace yourself! If you haven’t walked for a while,
it’s best to start at an easy level. Gradually
increase your pace and distance.
• If you experience chest pain, irregular heartbeat,
weakness or dizziness while walking, stop and
call for help.
701 10th Street SE,
Cedar Rapids, Iowa 52403
(319) 398-6086 • www.mercycare.org
A free walking program
to help people of all ages add exercise
to their daily routines and improve
their health and well-being.
Lowers risk of heart disease and stroke
Controls high blood pressure
Improves blood cholesterol levels
Decreases risk for type 2 diabetes
Reduces risk of some cancers
Maintains a desirable body weight
Prevents bone loss
Increases muscle strength
Enhances the immune system
Boosts energy level
Promotes better sleep
Reduces stress; eases anxiety and depression
Improves memory and concentration
Downtown
Westdale Mall
Skywalk Path = 1 mile • River Walk Path = 1 mile
Metro Trail Segment
Upper Level 0.5 Miles
LowerLevel 0.5 Miles
Cedar Rapids
Metro Area Trails
Walker’s Mileage
Walker’s Mileage
P
North Men
A
N
= 1 Mile
R
South 15th St.
East Post Rd.
Rd
.
Cre
ek
35th St.
31st St.
Cottage Grove Parkway
Van
SW
. SW
16 th Ave
t
Bertram Rd.
Parking Lot
Indian Creek Nature Center
n
P
44th St. SE
Otis Rd. SE
P
St.
SW
tis
O
G
n
Ho
rove R
ey
d.
S
W
Andrle Rd.
t
Kirkwood Blvd. SW
Jappa Rd.
C St. SW
Bowling St. SW
Old
SW
6th St. SW
Sac & Fox
Trail
Lincolnway
E
Old River Rd. SW
Ely Rd. SW
P
.S
d Rd.
Prairie Creek
B
Rd
Cole St. SE
Parking Lot
P
Indian Creek
Nature Center
Parking Lot
e
Riv
P
r River
Ceda
Beverly Gardens
Bowling Street Trail
33rd Ave. SW
C St. SW
Parking Lot
R
Big Ben
12th St. SW
Rockfo rd
C
Jones
SW Crosstown Trail
Cedar Rapids
P
Mount Vernon Rd. SE
Masaryk
Sokol
15th Ave. SW
R d SE
Memorial Dr. SE
East Po
s
19th St. SE
12th Ave. SE
PSa
Rosedale Rd.
Parking Lot
r a il
P
re
SE
St.
7th
SE
St.
6th
13th St. NW
Bever Ave. SE
Dows Rd.
Bever
SE
Rosedale Rd.
e.
Av
34th St. SE
3rd
Sokol Park
Parking Lot
Rd.
Sac & Fox Greenway
Cottage Grove Ave. SE
c & F ox T
Edgewood Rd. NW
E
Quarton
SE
Edgewood Rd. SW
Rd.
dia
n
In
S
N
E
St.
Wiley Blvd. NW
.
Rd
St.
E
8th
id
ge
1st
e.
Av
th
Wiley Blvd. SW
South 22nd St.
ale
Dr
C Ave. NE
Ave
.E
ua
st
10
W
Wilson Ave. SW
Westdale
Mall
Steve & Barry’s
Ivanho
e Rd
Klouda Rd.
Kirkwood Connector Trail
76th Ave. SW
ra
il
Spanish Rd.
at
ur
eT
Restrooms
N
Rd.
v
er
Trails
R
Prairie School Rd.
H
Ely
LOWER LEVEL
Parking
oo
P
Mabie Rd.
Wright Brothers Blvd.
k
Club Rd.
C St. Rd. SW
3rd Street SE
To 12th Avenue
2nd Street SE
R
S
d.
lv
sB
Cedar Rapids
Ice Arena
21
NE
JC Penney
m
K Ave. NE
Daniels
Rd.
SW
Veterans
Memorial Stadium
a
illi
W
wR
Lakeside Dr.
Dr.
Cedar Lake Parking Lot
8th Ave. SE
Parking Lot
Rd
1st
nd Rd
Oakla
30th St. Dr
Cedar Lake Park
G
Cleveland
16th Ave. SW
R
P
St.
NW
1st Ave. W
P
R
P
1st
.
Ave
McCloud Run
Coe
on
1st St. NW
lls
J
O
P
100
Faulks Heritage Woods
Prairi
e
NE
ier
Squaw Creek
Sq
NW
Apache
Mun
Starry
St.
d.
1st St. Riverside
Parking Lot
nson Ave. Bikeway
Joh
Hanna Park
Parking Lot
1st Ave.
nd
Blv
I Ave. NW
Cherokee
4th Avenue
Time Check
Shawnee
Hanna
R P
Thomas/Legion
NE
ra
il
O Ave. NW
F Ave. NW
n Trail
29th St. Dr. SE
R
M
P
8th Ave.
City
7th Ave.
Willowood
10th Ave.
29th St. NE
J Ave
Ellis
R
Ave
22
Point Rd. NE
Wenig Rd. NE
E
32nd St. NE
Shaver
k
Winslow
C Ave.
South Mentzer Rd.
Center
El
lis
P
Willow
Thomas Park
Parking Lot
Lindale Mall
NE
d NE
rry
R
he
rs Fe
Us
Edgewood Rd. NE
N
d.
nR
n Blvd.
M c G owa
Lininger
Cen
tral
ys o
ario
Taube
Bo
r Trail
P
McCloud Run
Place NE
Parking Lot
M
Lind
12th Ave.
Miller Rd.
iv
NE
Ellis
Younkers
4
Ely
Rogers Cr
Walford Rd. SW
te
St.
JC Penney
Eastern
Iowa Ariport
Sta
5 Ground Transportation Center
6 Library
P Parking
R Restrooms
Old
k
Boyson Rd.
Donnelly Park
Parking Lot
Noelridge
2
k
Boyson
Donnelly
Blairs Ferry Rd. NE
Werner Ave. NE
Parking Lot
42nd St. NE
ss Rd
Butterfield
RP
Collins Rd. NE
P
Manhattan-Robbins Lake
/Ushers Ferry
6th Avenue
1 US Cellular Center
2 Alliant
3 Art Museum
4 Greene Square Park
e
ak e
ar L il
Ced p Tra
L oo
3rd Street SE
P
Tucker
Tower Terrace Rd.
29th Ave.
Boyson Park
Parking Lot
Bowman Woods
Twin Pines
Gla
Marion
Dry Creek
rR
Blairs Ferry Rd.
k
Robin
s Rd
Nixon
da
2nd Street SE
1st Street SE
P
P
5th Avenue
R
P
Boyson Rd. NE
R
Emmons St.
T
3rd Avenue
6
74th St. NE
NE Crosstown Trail
Steve & Barry’s
3rd Street SE
3
2
Huntington Ridge
Boyson Rd.
Parking Lot
Boyson Rd.
2nd Street SE
1st Street SE
P
St.
Bowman Woods Trail
Miller Rd.
Hiawatha
UPPER LEVEL
2nd Avenue
Lowe
tM
ain
Council St. NE
Grove Rd.
P
1st Avenue
5
Stamy Rd.
Tower Terrace Rd.
1
Indian Creek Way
Eas
Ce
Keep track of your steps wherever you
walk, including the malls, downtown
skywalk, local trails, and your home,
school or workplace.
Robins Rd.
Loggerhead Rd.
B
Milburn Rd.
N
N
Pro Farmer Rd. SW
Every mile counts!
R
North Center Point Rd.
Hunt Rd.
Younkers
South 11th St.
Walker’s Mileage
R
Cedar Rapids Downtown District - 222 3rd Avenue SE
Linn County Metro Area Trails
Cedar Rapids, IA • (319) 398-0449
Westdale Mall - 2600 Edgewood Rd. SW, Cedar Rapids, IA
www.downtowncr.org
(319) 396-0740 • www.shopwestdale.com
Hours: Mon.-Fri.: 6:30 a.m. to 6 p.m., Closed Sat.-Sun.
Hours: Mon.-Sat.: 7 a.m. to 9 p.m., Sun.: 10 a.m. to 6 p.m.
S
www.linncountytrails.org
Detailed maps available at trailheads.