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Fitness: Walking for Wellness

British Columbia Specific Information

Being physically active can benefit your physical and mental health in many ways. It can strengthen your muscles and bones, lower your risk of chronic health conditions, and improve your mood and sleep. Physical activity can be safe for almost everyone. If you have concerns about your health or becoming more active, talk with your health care provider or a qualified exercise professional.

For information and resources on physical activity for general health and arthritis, visit the general health and arthritis sections of our website. If you would like guidance on physical activity or exercise, call our qualified exercise professionals by dialing 8-1-1 and asking to speak with Physical Activity Services between 9:00 AM and 5:00 PM Pacific Time Monday to Friday. You can also leave a message outside of these hours and email a qualified exercise professional.

Introduction

Walking is one of the easiest ways to get the exercise you need to stay healthy.

Experts recommend at least 2½ hours of moderate activity (such as brisk walking, brisk cycling, or yard work) a week.footnote 1 It's fine to walk in blocks of 10 minutes or more throughout your day and week.

  • If you're worried about how brisk walking might affect your health, talk with your doctor before you start a walking program.
  • Start with a short-term goal. For example, walk for 5 or 10 minutes every day. Or increase your number of steps by 300 to 500 each day.
  • After you've made walking a habit, set a longer-term goal. You may want to set a goal of walking briskly for at least 30 minutes a day or work up to 10,000 steps a day. You can try to do this 5 days a week or more.
  • You can use a phone app or wear a pedometer to track your steps each day.
  • To stay motivated, find a walking partner, such as a family member, friend, or co-worker. Daily dog walks are also a great way to keep up your walking routine.

How can you make a walking program part of your life?

Think of walking as an easy way to burn calories and stay fit while you go about your daily routine. You can make walking an important part of your life by getting friends and family to join you and by finding new ways to put steps in your day.

Walk with others

  • Ask family members, friends, and co-workers to join you. Set goals together.
  • Join a walking group or club.
  • Set a goal to take part in an organized fitness walk.
  • Walk a dog every day.
  • Plan family outings around walks together. Being physically active with kids sets an example they'll follow as they grow older.

Add steps whenever you can

  • Schedule walks on your daily calendar.
  • Use a phone app or buy a pedometer. They count how many steps you take. The first time you use it, count how many steps you normally take in a day. Track your activity every day, and set a goal for increasing the number of steps each day. At first, try to add 300 to 500 steps to your day. Then work toward 2,000 more steps a day. A good long-term goal is to get 10,000 steps a day.
  • Instead of watching TV or going out to eat, go out for a walk.
  • At work, get up and move around once an hour.
  • When possible, walk to the grocery store, doctor appointments, work, school, or shopping. You could walk a lap around the grocery store before you start shopping.
  • Park your car farther away from work or other places you're going.
  • Walk around your neighbourhood or around a park.
  • Walk during TV commercials.

Be safe

  • Know your surroundings. Walk in a well-lighted, safe place.
  • Carry a cell phone for emergencies.
  • Wear comfortable shoes and socks that cushion and support your feet.
  • Pay attention to your walking surface. Use sidewalks and paths.
  • If you usually walk outside and the weather is bad, take comfortable shoes to the mall and walk several laps inside.
  • Drink plenty of water before, during, and after you are active. This is very important when it's hot out and when you do intense exercise. Take a water bottle with you when you walk.

References

Citations

  1. Canadian Society for Exercise Physiology (2011). Canadian Physical Activity Guidelines For Adults. Available online: http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_adults_en.pdf. Accessed October 28, 2014.

Credits

Current as of:
May 12, 2021

Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Thomas M. Bailey MD - Family Medicine
Kathleen Romito MD - Family Medicine
Adam Husney MD - Family Medicine
Heather Chambliss PhD - Exercise Science
Elizabeth T. Russo MD - Internal Medicine