Fitness: Walking for wellness
How can you make a walking program part of your life?
Think of walking as an easy way to burn calories and stay fit while you go about your daily routine. You can make walking an important part of your life by getting friends and family to join you and by finding new ways to put steps in your day.
Walk with others
- Ask family members, friends, and coworkers to join you. Set goals together.
- Join a walking group or club.
- Set a goal to take part in an organized fitness walk.
- Walk a dog every day.
- Plan family outings around walks together. Being physically active with kids sets an example they'll follow as they grow older.
Add steps whenever you can
- Schedule walks on your daily calendar.
- Buy a pedometer at a sporting goods store. A pedometer counts how many steps you take. The first time you wear it, count how many steps you normally take in a day. Wear your pedometer every day, and set a goal for increasing the number of steps each day. At first, try to add 300 to 500 steps to your day. Then work toward 2,000 more steps a day. A good long-term goal is to get 10,000 steps a day.
- Instead of watching TV or going out to eat, go out for a walk.
- At work, get up and move around once an hour.
- When possible, walk to the grocery store, doctor appointments, work, school, or shopping. You could walk a lap around the grocery store before you start shopping.
- Park your car farther away from work or other places you're going.
- Walk around your neighborhood or around a park.
- Walk during TV commercials.
Be safe
- Know your surroundings. Walk in a well-lighted, safe place.
- Carry a cell phone for emergencies.
- Wear comfortable shoes and socks that cushion your feet.
- Pay attention to your walking surface. Use sidewalks and paths.
- If you usually walk outside and the weather is bad, take comfortable shoes to the mall and walk several laps inside.
- Drink plenty of water. Take a water bottle with you when you walk.
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| Author: | Debby Golonka, MPH | Last Updated: August 26, 2008 |
| Medical Review: | Kathleen Romito, MD - Family Medicine Heather Chambliss, PhD - Exercise Science/Weight Management | |
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