Walking Tips

Press Release - for immediate use

Looking for some easy ways you can incorporate physical activity into your daily routine? Try the following:

  • Walk or bike one daily trip for which you'd normally drive the car.
  • Get a walking buddy or take a family walk after dinner.
  • Walk a child to school or participate in a Walk to School Day event.
  • Walk through your neighborhood and rate it's "walkability."
  • Take walking meetings at work.
  • Keep a daily activity log. Estimate the mileage you walked or the minutes you spent doing something active.
  • Buy a pedometer and consider wearing it all day long.
  • Form a walking group with a regular schedule. There is encouragement in numbers.

Ready to start a daily walking routine? Here are some tips for beginners:

  • Start slowly. Don't test your limits right away. You should feel good at the end of your walk, not exhausted.
  • Add on time slowly. Never add more than 10 to 20 percent to the total number of minutes or miles you walk in a week.
  • Remember that something is always better than nothing. Even if you intended to walk 20 minutes, a 10-minute walk is still vastly better for you than doing nothing.
  • Add four minutes of stretching to your daily habit to maintain your overall range of motion as well as muscle and joint health.
  • If you can't take 30 minutes once a day to walk, consider breaking the time down and walking 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the evening.
  • Keep it fun. Make your daily walk something you look forward to.

For more information on pedestrian and bicycle safety, visit the Pedestrian and Bicycle Information Center at the UNC Highway Safety Research Center.

Media Contacts

Caroline Dickson

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