Staying Motivated

  • Find opportunities to walk throughout the day-walk on your break time, in the evening or to run errands
  • Take the stairs instead of the elevator or escalator
  • Set walking goals and keep track of how much you are walking
  • Use a pedometer and gradually increase distance, speed and time as you progress
  • Vary walking routes and try new trails
  • Participate in community walking events

Be Safe

Walkers should:

  • Carry identification, a cell phone and a whistle
  • Bring water
  • Wear comfortable walking shoes and bright, reflective clothing
  • Dress for the weather
  • Cross streets at traffic lights, stop signs or crosswalks-always walk facing traffic
  • Avoid using headphones and cell phones while walking
  • Tell someone where you are going
  • Check the Air Quality Health Index and UV index before you start your walk
  • Be sun safe

Discomfort is your body’s ways of telling you that something is not quite right. If you feel discomfort while walking stop walking immediately, drink small sips of water and move to a shaded area to cool down and recover.

If after stopping, the symptoms continue, call 911 or see a healthcare provider immediately. If you have had any of these symptoms, you should also speak with your healthcare provider before you start walking again.

It is important to stretch after a walk.

Stretching helps to:

  • Reduce stress in the exercising muscles
  • Reduce the risk of injury
  • Improve performance of everyday activities

When stretching

  • Do at least one stretch for each muscle group
  • Choose either a sitting or standing stretch, whichever is easier
  • Stretch until there is a slight pull or tension-you should not feel pain
  • Hold each stretch for 15–30 seconds
  • Repeat on the other side
  • Do not to bounce when holding a stretch as this can lead to injury

Girl doing a quad stretch

  • Pull ankle toward body
  • Hips forward
  • Small bend in knee of straight leg

Boy doing a quad stretch

  • Lower knee

Girl doing a ham stretch

  • Bend knee
  • Straight back
  • Lean forward

Boy doing a ham stretch

  • Small bend in knee
  • Straight back
  • Lean forward,
    bend at the hip

Girl doing a glut stretch

  • Lead forward
  • Straight back
  • Bend at the hip

Boy doing a glut search

  • Straight back
  • Pull knee to body

Girl doing a calf stretch

  • Push heel to floor
  • Bend knee
  • Straight back

Boy doing a calf stretch

  • Point toes up
  • Heel on ground