Explore new places in Cortland County as you work through a bingo card full of fun physical and mental health activities, food challenges, and more. Our challenges are open to all residents of Cortland County. As you complete each activity, don’t forget to take a picture of yourself and post it to Facebook with the @SevenValleysHealthCoalition!
WINTER CHALLENGE 2024
Disclaimer
As always, please exercise appropriate caution when completing the Summer Challenge or Winter Challenge bingo activities so that you never undertake any risks of physical harm. Understand you participate at your own risk. Seven Valleys Health Coalition bears no liability for any injuries that may occur while participating in these challenges. All participants enter into this activity knowing they are responsible for assessing their own physical capacity and safety risks for themselves or others in connection to the chosen activities.
Let’s Get Moving, Cortland!
The physical benefits of exercise by participating in activities such as walking and hiking have long been established. Physical movement is considered vital for maintaining vibrant mental health, a good fitness level, and in reducing the effects of stress. Taking a walk or going for a hike can be highly effective in reducing fatigue, improving alertness and concentration, and in enhancing overall cognitive function. Who doesn’t need that?!
Local Walks
Looking for a few local places to walk? Check our our downloadable walking routes that track distance and navigate you around downtown Cortland, local parks and schools, Lime Hollow, and more!
Hiking in Cortland
There are miles of hiking trails with easy access in Cortland County. Click on the resources below and take an hour of your day to explore a new trail!
Cortland County GeoTour
Looking to get the whole family moving? Experience Cortland’s GeoTour may be just the ticket! This tour will take you along the byways of Cortland County to the secret and not-so-secret hideaways where we have stashed our caches for you to discover.
Rucking
Rucking is an activity that simply means carrying weight around in backpacks from point A to point B. JTM Ruck Club, located in Cortland, is a group of individuals of all shapes, sizes, and backgrounds from Central New York. JTM combines workouts with helping the community by doing service projects and other fun challenges.
Biking, the New Frontier!
Experience the sights and sounds of Cortland in a new way on the seat of a bike! Biking is not only fun and eco-friendly, but can be a healthy way to engage in a form of transportation. How about bicycling to the store or farmers’ market instead of using your car or making your commute to work on your bike? If you can’t bicycle all the way to a destination, have you thought about bicycling to a bus stop and then loading the bicycle on the bike racks on the bus for the rest of the trip? All Cortland Transit buses have bike racks on the front of the bus. Watch the video below to get trips and tricks on how to operate the bus bike rack.
How-To Series: Sharing the Road
Want to learn more about how to bike safely around Cortland County? Click the button below to view our “How-To” series!
How to Use a Bike Rack
Want to use the bike rack on the Cortland Transit buses but don’t know how? Just click on the video above or the hit the button below to learn how!
The Central New York Regional Recreational and Heritage Plan
The Peacemaker Trail will span across five New York State counties to create a regionally interlinked recreational and heritage network of hiking trails, bikeways, public waterfront access, scenic by ways, natural areas, and more. Click the buttons to learn more!
Top 10 Bike Safety Tips
1. Ride defensively. Be aware at all times.
2. Cyclists should always ride single file, each following safety rules and signals independently.
3. Wearing light, bright clothing improves visibility.
4. Cyclists should use caution when riding at night.Reflectors, headlights, and backlights are all necessary.
5. Cyclists should never wear headphones or use a cell phone while biking. These prevent you from hearing other sounds around you.
6. When approaching an intersection, cyclists must stop, look both ways, and signal.
7. Always use hand signals to show turns and stops.
8. Ride on the right side, with traffic.
9. Everyone should always wear a helmet. The law requires all children under the age of 14 to wear a helmet when bicycling or skateboarding.
10. Make sure your helmet fits properly. The front should be about an inch above eyebrows, in center of the forehead, securely clasped and snug under the chin. No baseball caps should be worn under the helmet.
How to Safely Share the Road with Motorists
The same laws that apply to motorists apply to cyclists.Obey all traffic control devices and use hand signals to indicate stops and turns.
Always wear a properly fitting helmet. Wear a helmet, no matter how short the trip.
Ride on the right. Ride in the same direction as traffic. Use the furthest right line that heads to your destination.
Ride Predictably. Ride in a straight line and don’t swerve in the road or between parked cars. Check for traffic before entering a street or intersection. Anticipate hazards and adjust accordingly.
Be visible. Wear brightly colored clothing that provides contrast. Use a white front light and a red rear light in low light conditions. Use a reflector or reflective tape or clothing at any time. Announce yourself by making eye contact with motorists.
No Matter the Season, Gardening is Good for Your Health
While jogging on the treadmill may not be your thing, digging in the dirt may sound like an afternoon well spent. While you’re digging, weeding, planting, and watering, your body is benefiting in several ways. If you aren’t sure if you’re into gardening, know that gardens come in all shapes, sizes, and varieties. From rock gardens to greenhouses, to herb gardens to indoor planting, you’re sure to find one that suits the space you have available, so you can enjoy the benefits gardening has to offer.
Just Plant It NY!
Want to plant your own garden but not sure where to start? Both Cornell Cooperative Extension of Cortland County and Master Gardener Volunteers of Cortland County have loads of resources, videos, tips, and tricks to get you started. Click the buttons below to find out more!
Composting
Learning how to compost food scraps, lawn materials, and other organics can be an important step in maintaining a low-cost and bountiful garden. Learn how to make your own “black gold” by clicking the links below!
Tips to Avoid Lyme Disease
While the gardening season can be wonderful for the mind, body, and spirit, it is good to be aware of how to avoid Lyme Disease. Click the buttons below to learn more and stay safe as you get those hands dirty!
If bit by a tick, you can send your tick in for testing through Cornell University.
