No one has to warn John Stanton about outdoor dangers lurking around every corner. Yet the 59-year-old fitness guru and founder of The Running Room doesn't let that get in the way of keeping healthy and fit.

Named to Maclean's Magazine's 2004 Canada Day Honour Roll as one of 10 Canadians making a difference in our nation for his contribution to health through fitness, Stanton, of Edmonton, offers sound advice to those who enjoy hiking, walking, jogging or running.

"Try to get outside in the earlier parts of the day, when it's cooler and the air quality is at its best level," says Stanton. "Try to head towards parks and greenspace as much as you can - foliage helps improve air quality. And watch your intensity level."

Stanton says sipping water as you need it, rather than gulping large quantities and risking over-hydration, as well as boosting energy with food such as bananas or power bars are smart moves while on the go outdoors.