Nuttall once preferred to keep to the mountains and walked only during warmer months. But doctors told him he needed regular exercise after a heart attack in 1993.
Thus, his days of winter hibernation ended. He discovered Utah's Gold Medal Miles and other trails.
"To me, hiking was in the canyons, and they're buried by 10 feet of snow," he said. "But the beauty of these trails in the valley was that very thing, that they were open year-round."
One of his favorites circles two man-made lakes outside his office at the International Center near the airport. He takes 40 minutes during lunch Monday through Friday to make the minitrek.
"You can walk on any doggone street in town almost, or in the valley, but it's so much better if you can just get away from the traffic a little bit. And it doesn't take much," Nuttall said.
Nuttall has an arsenal of winter wear for when the temperature bites hard, including heavy boots to help prevent slips and falls. He finds the cold air keeps him from sweating.
"On a reasonably good day, right through the middle of the winter, it's still a good time to go for a hike. In fact, it's a very refreshing time," Nuttall said.
In 2005, the grandfather journeyed about 1,000 miles on foot, and logged them on a government-sponsored Web site at http://www.utahwalks.org. (The site, which includes links to trails, is being improved and parts are temporarily unavailable.) More than 7,000 Utahns have registered on the site, and are collectively marching to log 34 million miles - roughly what it would take to get to Mars.
At the end of Dec. 27, they were nearly a third of the way there.
Nuttall's experience with walking and drafting made him a good candidate to provide maps of Utah's Gold Medal Miles for the site and the Utah Department of Health in 2004. To do so, he walked the 49 trails established in honor of the 2002 Winter Olympics, making sketches and noting details along the way.
"I underestimated the time [it would take], as I came to about $6 per hour," Nuttall recalled. "In spite of all that, I really enjoyed the project."
Two years earlier, Nuttall published a similar work, titled Hike Trails in the Salt Lake Valley, with 88 hand-drafted maps of trails from the Davis County Line down to Saratoga Springs near Utah Lake.
Any of the trails could provide a step in the right direction for those looking to improve their health.
Walking for 30 minutes, five to seven days a week, can reduce the risk of heart disease, lower blood pressure, strengthen muscles and help control diabetes, according to Jane Lambert, an exercise physiologist with the health department. It can also help with mental well-being, she said.
Nuttall says walking always clears his mind and helps him feel better, even when he's sluggish to begin. He also credits walking for helping him get over a difficult divorce.
"The exercise at that time was a lifesaver because I was suicidal at times. Without my doing exercise I'm sure that it would have been worse," he said.
There are risks, however, especially for those over 50 who are prone to breaking bones. During winter weather spells, physician Adam Ghiz says about three to four people per day seek treatment at the Cottonwood Hospital emergency room for injuries sustained after falling. Some people would be safer walking indoors, where there is no ice, he said.
Cyndi Bemus of the health department said it's also a good idea to clear the sidewalks and driveways of snow before it turns to ice, since most falls occur around the home.
Once people decide to get off the couch and begin walking for exercise, it can be hard to continue the habit, says Brett McIff, an exercise specialist.
"It is so predictable this time of year. Everybody decides 'Hey, I'm going to pick the coldest, darkest, most insane time of the year to start an exercise program,' and it doesn't happen," he said.
McIff used to run the 24Hour Fitness in Sugar House, and found that 75 percent of the people who signed up in January had quit by March. He said one of the best indicators that somebody was going to stick with it was that they had an exercise partner with similar fitness. He said walking is an easy way to get started and see beneficial effects.
"Every bit of walking counts," he said.
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Walking benefits
The benefits of walking can be fantastic. Here are just a few of the benefits that walkers enjoy:
* 20 percent less incidence of breast cancer
* 50 percent less incidence of diabetes
* 30-40 percent reduction in the risk of heart disease
* 50 percent reduction in the risk of premature death
* Reduced risk of stroke
* Improvement in symptoms of mild-to-moderate depression and anxiety
Source: http://www.utahwalks.org
This book by Howard Nutall features "year-round urban walk paths," including this milelong walk at Valley Fair Mall in West Valley City.
A Gold Medal Mile: The Valley Fair Mall
* Destination: Valley Fair Mall, 3601 S. 2700 West, West Valley City
* Length: One mile
* Walking time: Between 20 and 30 minutes
* Difficulty: Easy, unless you have an irresistible impulse to shop
* Dogs: Not allowed
* Description: Too cold outside to walk a mile? The Valley Fair Mall offers a warmer alternative. The mall is home to one of the state's 52 official Gold Medal Mile trails, with the "trailhead" just east of the customer service desk in the middle of the mall. Two slightly different courses loop through the mall's interior to make a mile. The long course ventures through the food court and down the hallways leading to entrances and to stores like Mervyn's. The short course goes through only the center court. The trail may not have natural beauty, but there's a food court and water fountains in case you get hungry or thirsty, and bathrooms for those walking emergencies. When you're done, you can sit down in one of the shiatsu massage chairs. Warning: People who have trouble with shopping impulses should be prepared for additional paces. To remedy, consider leaving the wallet at home.
