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Walking hints and tips 

Start slowly

 

If you have not done any activity for a while then aim for your 30 minutes of walking a day gradually and at a level that suits you, start incorporating walking throughout the day by:

 

  • Walking up and down stairs (if you have fewer than three flights) rather than using the lift or escalator.
  • Get off the bus a stop or two earlier and then walk the rest of the way to your destination.
  • Not spending too much time sitting down, get up and move around during the television adverts.


A step at a time

 

Once you have started incorporating walking throughout the day begin building up your activity to achieve 30 minutes in one session, you can then also vary the time you spend walking and how often you go for a walk.

 

Start off by walking for five minutes three times in one day, on three days a week.  Walk at a slightly faster pace than usual, without it being uncomfortable, this will increase your fitness allowing you to do more as the weeks progress.  

 


More tips to get you started

 

  • Walk to the local shop instead of taking the car or bus.
  • Build a walk into your working day e.g walk to or home from work, lunch time walk.
  • Make walking part of your social life – weekend walk, walk to the cinema, library etc.
  • Plan a walk with a friend instead of just meeting indoors for a chat.  Walking with friends can keep you all motivated; arrange regular walks so that they become a habit and part of the weekly routine.
  • Involve the whole family.  Walking is good for children too and is a wonderful way of exploring the local environment.
  • Walk the children to school instead of driving or catching the bus.
  • Create a personal walking plan and set some realistic goals on how often and for how long you will walk each day/week.
  • Take the pedometer challenge – use a pedometer to motivate yourself to increase the amount of walking you do by measuring your daily ‘steps’.  It is recommended that adults aim for 10,000 steps a day.
  • Plan your walks for the week, write them in your diary, on the calender on the fridge.
  • Don’t give up if you miss a walk, don’t worry just start again tomorrow.

Walk Safe Be Safe
 

  • Do not continue with the activity if you feel pain, discomfort, or dizziness, or if you feel unwell or very tired.  If you experience any of these symptoms please get advice from your doctor.  If you do have any health condition or are taking medication it is always wise to check with your doctor before any new activity. 

  • Wear comfortable, supportive shoes.

  • Try and use correct posture – upright head, arms bent at the elbow and swinging as you stride.

  • When going for a longer walk, start slowly for the first few minutes and then build up gradually as you progress through the walk.  As the walk comes to an end start slowing down gradually.

  • Take water with you and drink before, during and after your walks.

  • If you are walking alone make sure someone is aware of where you are going and take a mobile phone with you for any emergencies.

  • Always walk in well lit areas and where it is fairly busy.

  • Be aware of traffic at all times and if walking in the dark, wear reflective clothing.