Are you a regular walker? Or, would you like to walk more? Go for it! Walking more often is one of the best things you can do to improve your health and get into the active living habit.

This article looks at the many benefits of walking and offers useful tips on how to make walking a regular habit, including how to use a pedometer.

Benefits of Walking

Did you know that more than half the body’s muscles are designed for walking? Walking is a safe, low-impact exercise for almost everyone, including people who may be overweight or have a medical condition, such as arthritis.

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Just 30 minutes of brisk walking most days of the week will make you feel better, have more energy, and sleep better. When you walk, you carry your body weight, which helps to keep your bones strong. Walking briskly works your heart, so it helps to keep your blood pressure and cholesterol under control.

If you can’t walk briskly, walk at a pace that is right for you; you will still enjoy many benefits. For wheelchair users or people with other mobility issues, going for a walk with friends or an aide will provide a similar range of benefits.

Walking can also improve your mental health, partly because it can help reduce stress. Some people enjoy walking alone because it provides a quiet time to relax and reflect. Others prefer to walk with a friend or a walking group. They enjoy the social contact, lively conversation, and the chance to get to know friends, neighbours, or fellow workers.

Using people power is good for the environment. The more you walk, the less you drive, so fewer pollutants are put into the air.

Walking connects people with their communities and helps them feel they belong there. When you’re out for a walk, you have a chance to greet your neighbours and catch up on local news. You may notice new things going on in your community. Was that new house there a year ago? Is that a community garden in the park?

One of the best things about walking is that you don’t need any training! Walking comes naturally; you can walk at your own pace and on your own time. The only cost is a good pair of comfortable, supportive walking shoes.

Remember, if you walk for 30 minutes or more each day, you don’t have to do it all at once: you can break it up into three sessions of 10 minutes each.

If you haven’t been active, take the Physical Activity Readiness Questionnaire (PAR-Q) to see if you should check with your doctor first.

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Walking every day has a direct positive effect on your health, because it:

• reduces the risk of coronary disease and stroke
• lowers blood pressure
• reduces cholesterol
• increases bone density, which helps prevent osteoporosis
• helps back pain

Take Action: Fit Walking into Your Daily Life
Here are some suggestions for fitting more walking into your regular routines.

At work:

• Make walking part of your travel time by walking to work, getting off the bus a few stops early, or parking at the far end of the parking lot.
• Take the stairs instead of the elevator.
• Hold “walking meetings” to get your creative juices flowing.
• Recharge your batteries and get some fresh air and sunshine by walking during lunch or coffee breaks.
• Be prepared: keep a comfortable pair of walking shoes at work along with an umbrella, jacket, socks, and toiletries.

At home:

• Walk to a neighbour’s house to say hello.
• Get in the habit of using walking paths or nature trails in your community.
• Join a mall-walking club or stroller fitness class.
• Walk the dog more often. Your dog needs exercise too and will love you for it.

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For comfort and to get the most out of each walk, follow these suggestions:

• Dress for the weather – Wear layers of comfortable clothing. Look for shoes that have a cushioned sole, fit snugly around your heel, have wiggle room for your toes, and flex where your foot bends.
• Warm up and cool down – Begin by walking at a slower pace to get the blood flowing and to warm up your muscles. Then walk at a pace that warms you up a little and makes you breathe a little faster than normal but still allows you to carry on a conversation without gasping for air. Again, at the end of your walk, slow down for the last five minutes. Follow with gentle stretching exercises, especially for your calf muscles, to prevent stiffness and increase flexibility.
• Think safety – Walk with other people, or tell someone where you will be walking and when you expect to get back. Walk in well-lit areas and wear reflective or white clothing at night. Don’t wear headphones. Carry identification and a cell phone or coins for a phone call. Take water with you on warm days.

Get Started with Daily Walks in Your Community

Fitting neighbourhood walks into your regular schedule, several times a week or daily, does not have to be too complicated. You can walk in any direction, any time, in any season.

Consider these helpful tips:

• Use a log book to help you chart your progress. Keep track of how many walks you take.
• Use a pedometer to keep track of how many steps you take each day.
• Join a regular walking club in your community.
• Participate in a charity walk/run. Gear up for the event by walking daily before the event happens. Register for more events and use them as motivators.
• Do one main walk per day, or break it up into two or three smaller walks.
• Ask a friend to be your walking buddy. (A walking buddy can encourage you to walk on days when you might be less motivated.)
• Consult information resources, such as walking programs or booklets designed to help get people started.

Using a Pedometer

You don’t have to use a pedometer – just going for a walk will do you good!

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But using a pedometer is an easy and helpful way to keep track of the distances you walk. Many people find that using a pedometer is a simple way to help them keep motivated about their walking goals.

How much walking do you need to do every day? Many experts recommend 10,000 steps a day. It takes roughly 5,000 steps to walk a kilometre. In normal daily activity, most reasonably active people walk between 4,000 and 6,000 steps a day.

If you’re reasonably active, you’ll need to come up with at least another 4,000 steps a day to reach 10,000. That's almost a kilometre, or for somebody walking at a brisk pace, about a 30-minute walk! A pedometer can help you track how many steps you take in a day.

The 10,000-step daily goal roughly equals Canada's Physical Activity Guide recommendations for least 30 to 60 minutes of activity most days of the week. If you normally average 3,000 steps a day, then you might first try to reach 4,000 or 5,000 steps a day. When you've reached that goal, work up to 7,000 and then eventually to 10,000 steps.

Want to Go for a Walk?

Check out the following resources. Then lace up those walking shoes, and start walking! The sooner you start, the sooner you’ll feel the difference a little walking can make to your life.

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Learn more

Stepping up Your Physical Activity: Walking to Improve Your Health
Visit the Alberta Centre for Active Living for tips on starting a walking program.

Start a Walking Group at Work
Many people find it hard to fit physical activity into their workday, but why not try going for a 10 to 20-minute brisk walk? Information provided by the Leeds, Grenville and Lanark District (Ontario) Health Unit.

Stretching Advice for Runners and Walkers
SportMedBC offers photos and instructions for stretching correctly.

Walk this Way Booklet
Published by the Physical Activity Resource Centre managed by the Ontario Physical and Health Education Association.  This booklet gives you advice on making walking part of your life.

Walking – Still Man’s Best Medicine
This webpage from the Canadian Centre for Occupational Health and Safety answers FAQs about the benefits of walking and how to get out and walk safely.