Walking

Walking is a gentle and low impact form of physical activity. It is a natural and simple way to be active.

Walking is an ideal activity that is safe for almost all individuals regardless of age or ability. It is also an economic way to get active, have fun, and feel good about yourself.

Getting started

Walking:

is economical and can be done anywhere, anytime
gives you more energy
helps improve your quality of life
helps you sleep better
reduces stress and tension
reduces your blood pressure and bad cholesterol
helps with digestion
is a great way to meet new people
makes you feel great

Walking tips:

Start small and begin with a 15-minute walk and work your way up. Set a goal for yourself and gradually increase how far you walk, how long you walk, and how fast you walk.
Get the right gear and wear a good pair of running shoes with firm ankle support, enough toe room, and a flexible instep. A bad shoe can cause injury.
Build a support system and share the benefit of walking with a walking group or a support buddy. This can be a member of your family, a friend, or even your dog.
Aim to meet the 24-hour Movement Guidelines Canadian Society for Exercise Physiology) for adults aged 18 to 64 years, which recommends getting at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week.

The P ublic Health Agency of Canada provides additional tips and information on the benefits of walking.

Walk when you can and work your way up

Increase the number of steps you take each day by taking the stairs or walking to work or school.
Get off the bus one stop early.
Go for a walking break instead of a coffee break.
Park your car on the far side of the parking lot.

Be safe

Drink plenty of water before, during and after walking activities.
Protect yourself from the weather including the sun.
Wear bright or reflective clothing.
Walk indoors if the outdoors is not an option.
Warm up and cool down with stretches.

Stretches

Here are a few stretches that are good for walkers. Add a few more exercises that stretch other areas of your body, such as shoulders and arms. Hold the stretches at a point of easy tension for about 30 seconds. Stretching helps your muscles stay flexible. These stretches should be done before and after your walk. Be sure to stretch both legs.

Calf stretch: Stand about 3 feet from a wall. Lean forward and put your hands against the wall at shoulder height (don’t bend at the waist). Put one foot forward (both knees should be slightly bent). Keeping both heels on the ground, lean your body slowly toward the wall. If you are doing the stretch correctly, you should feel the stretch in the calf of the back leg. Hold the stretch for 15 to 30 seconds, then change legs and repeat.

Standing hamstring: Stretch In a standing position, place 1 leg forward with toes pointed up towards the ceiling. Your supporting leg should be slightly bent. Slowly bend at the hips while keeping your back straight until you feel the stretch. You should feel the stretch behind the outstretched leg. Hold the stretch for 15 to 30 seconds, then change legs and repeat.

Thigh stretch (quadriceps): With 1 hand against a wall, or holding the back of a chair, hold your foot with your free hand and bring it up towards your buttocks (your supporting leg should be slightly bent at the knee and your hips slightly forward). Be sure to keep the knee of your stretched leg pointing down to the floor alongside your supporting leg. You should feel the stretch on the front of your thigh. Hold the stretch for 15 to 30 seconds, then change legs and repeat. Note: If you need assistance for this stretch, you can use a towel, strap or belt to help lift up the leg.

How much walking do you need?

The amount of walking you need depends on your health goals, current fitness level, and lifestyle. Tracking the number of steps each day is a useful tool for monitoring physical activity and staying motivated.

The number of walking steps needed for health can vary based on individual factors like age, fitness level, and health goals. However, a common guideline is to aim for about 10 000 steps per day. This figure is often recommended because it generally corresponds to approximately 30 minutes of moderate walking five days a week, which is a standard goal for maintaining overall health.

It’s important to note that the 10 000-step goal is a general target and not a strict requirement. Even if you don’t reach this number, increasing your daily steps from your current level can still provide significant health benefits. For some people, especially those who are just starting out or have specific health conditions, a lower goal might be more appropriate.

Set your own realistic goals by gradually increasing the number of steps you take each day.

If tracking number of steps is not for you, you can focus on other methods of monitoring your walking, such as listening to your body, or using other fitness indicators like energy levels or overall well-being.

As always, it’s a good idea to consult with a healthcare provider before making significant changes to your physical activity routine.

This item was last modified on December 20, 2024