Resources

This section of the website has everything you need to help make your walking experience a success. Find everything from health information on walking form and physical activity guidelines to information on how to get your own pedometer.

Customize your own Walkability Signage!

Communicating to people the distance to various location in time is a great way to create awareness of just how doable walking is in many of our communities.  Our “Did you Know?” signs can be posted in  your community, at special events and at your workplace as a way to encourage people to incorporate more walking into their day.  Download Writable Walkabout Signs to post in your community.

Walking Form

Walking with good form and posture reduces the likelihood of injury, prevents most back pain, and contributes to proper full breathing.

  • Always stand up straight
  • Keep your head up
  • Engage your stomach by pulling it in towards your spine
  • Walk with a rolling motion – strike the ground first with your heel, rolling through the step from heel to toe
  • Remember to walk slow at first to warm up

Start Swinging

Swinging your arms properly can lend power to your walking and burn 5-10% more calories. When swinging your arms remember to:

  • Bend your elbows 90 degrees
  • Loosen your hands to a curl, don’t clench
  • Move your arms in the direction you want to go. Do not swing your arms across your torso
  • Bring your opposite arm straight back as your foot goes back
  • Keep your elbows close to your body
  • Avoid using hand or ankle weights as they can put pressure on your joints

Stretching

Stretching can be part of an appropriate cool-down after you exercise. If you choose to stretch, it should be done above and beyond the recommended 150 minutes of physical activity per week.

 

Sponsored By:

  • Heart and Stroke Foundation
  • NS Gov
  • CTV