Walk Your Way to Health

Walking is one of the best activities you can do to improve your health – it’s free, it’s easy, you can do it any time and there’s very little risk of injury. Here are some tips for making walking part of your everyday health routine.

Find the right pace

To promote health and fitness gains, try to walk at a moderate pace. That means going faster than a stroll without over-exerting yourself.

You should be able to talk without being breathless. You should also feel an increase in your heart rate and body temperature. Walking briskly burns calories and, combined with healthy eating, it's an ideal way to stay within a healthy weight range.

Walking for 30 - 60 minutes or more each day at a moderate pace can help you to:

• Feel good
• Increase your fitness and muscle tone
• Have more energy
• Have less stress
• Feel more relaxed
• Sleep better
• Reduce your blood pressure
• Reduce your risk of heart disease by half
• Improve your mood and reduce your risk of depression
• Reduce your risk of a number of cancers, including bowel and breast cancer
• Reduce your risk of being overweight
• Reduce your risk of developing diabetes
• Strengthen your bones, muscles and joints

The first step

Aim to be active for 30 - 60 minutes or more each day, on most days of the week. This can seem a bit daunting at first - but you can work your way up to it.

Walking for shorter periods on a regular basis will improve your stamina and make it easier to do 30 minutes at a time.

• Start with a 10-minute walk on most days
• Gradually increase this to 3 times a day or 15 minutes twice a day
• Think of ways of fitting more walking into your daily routine

10,000 Steps

Most people walk 4,000 - 6,000 steps in an average workday. Boosting that to 10,000 steps a day (about 5 miles or 8 kms) can promote better health – but it might be too much for some of us. Kids are recommended to walk 16,500 steps / day.

For example, healthy older adults are advised to walk about 6,000 - 8,500 steps per day, while people with disabilities and chronic diseases might be more comfortable walking 3,500 - 5,000 steps per day. For a more frail, elderly or chronically ill adult, the number of recommended steps depends on how they feel. These are only guidelines: every step counts!

Pedometers

Pedometers are small, easy-to-use devices that clip to your waistband and count the number of steps you take. They can be great motivational tools that help you track your progress. Pedometers generally cost about $20 to $30 and can be found at most retail and fitness stores.

Add more steps to your day

• For short trips, leave the car at home and walk instead
• Park farther away rather than looking for the closest spot
• Walk some or all of the way to work
• Walk the kids to school
• Get off the bus a stop early and way the rest of the way
• Take the stairs instead of the elevator
• Go for a walking lunch break with your co-workers
• Use the 'green gym' - parks and green spaces where you live
• Walk the dog instead of letting it out in the back yard
• Get up to answer the phone
• Put away the remote controls and get up to change the TV or radio channel

Keep it interesting

• Take advantage of B.C.’s many hiking and walking trails and parks
• If it’s too hot, cold or wet outside, try an indoor alternative like a shopping centre or an arena. Live in an apartment building? Take the stairs and walk up and down the hallways
• Try to walk a little bit farther - use landmarks such as buildings, trees, road signs or lampposts to mark the end, midway or turning point on each walk and try to go a bit farther next time
• Join a local walking group to get more ideas and new routes
• Increase your intensity by walking faster or choosing a route with a hill or two to give you an extra challenge
• Use a pedometer to help you monitor your progress and accomplishments
• Take a portable radio, CD or MP3 player to listen to, or a friend to talk to
• Try walking poles

Stepping out safely

A moderate activity, such as walking, poses little health risk. However, if you haven't been active for a while, it's a good idea to discuss your plans with your doctor or medical practitioner first.

• If you’re walking on your own, stick to places you’re familiar with - choose busy, well-lit, populated areas
• Warm up your muscles by starting your activity slowly and gradually increasing the pace. See the tip sheet Warming Up and Cooling Down
• Wear loose fitting, lightweight, comfortable clothing
• In warmer weather, use sunscreen and wear a hat
• Wear comfortable shoes with good cushioning, that aren't worn out. Shoes are typically good for about 700-800km woth of use
• Drink water before, during and after your activity
• Cool down your muscles at the end of your activity by decreasing your pace before stopping
• Stop if you feel any pain or discomfort.Walking shouldn’t hurt
• Keep safe and buddy up

Links:

BC Recreation and Parks Association Walking Program Resources (Available in: English, Chinese, Spanish & Punjabi)

Heart and Stroke Foundation Walking Clubs

Penticton Steps Out

Rockhampton 10,000

Trans Canada Trail Foundation

Canada's Physical Activity Guide to Healthy Active Living (PDF)