Benefits of Walking:
- Improve focus in school/work
- Lower blood pressure
- Reduced risk of or manage type 2 diabetes
- Manage weight
- Improved mood
- Stay strong and fit
Time Management and Walking:
We recognize how difficult it can be to make time for exercise in today’s hectic, fast-paced schedules. Many of us who are always “on the go” are frequently the ones who have the least amount of time to meet even the recommended minimum of 30 minutes a day of moderate activity. Here are a few tips to stay motivated:
- Take a walk with your spouse, child, co-worker or a friend!
- Get outside! Walk to class or meetings instead of driving or riding the Cat Tran.
- Use the stairs instead of the elevator.
- Park farther from your office or class (This should not be a problem)
- PLAN a walking meeting or lunch hour!
- Wear a pedometer to track your progress.
How to Begin:
Start by wearing a pedometer every day for one week. Put it on when you get up in
the morning and wear it until bed time. Record your daily steps in a log or notebook
(click here to go to the WHEE Walk log). By the end of the week you will know your
average daily steps. You might be surprised how many (or how few) steps you get in
each day. Continue to track your daily steps and/or mileage; keep notes on how you
feel, how your body is improving, or other changes you are making to improve your
A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3,000 steps each day, your goal for week one is 3,500 each day. Your week 2 goal is 4,000 each day. Continue to increase each week and you should be averaging 10,000 steps per day by the end of 14 weeks.
- Wear comfortable clothes that will keep you dry
- Wear shoes designed for walking, and be sure to buy new shows every 500 miles to help prevent injury
- Add variety by changing your route
- Walk inside if the weather is bad
- Carry a water bottle
- Wear sunscreen and/or a hat in the summer
- Record your mileage and/or steps in a log to help you track your progress
- Warm-up and Cool-down at the beginning and end of your walks to increase and decrease heart rate gradually
- Walk at a brisk pace to get a good workout
- Do what comes naturally – set a stride that is comfortable
- After a vigorous walk, stretching is important to reduce injuries and improve flexibility