Safety Tips and Checklist

To help ensure your walkers have a positive experience, here are a few safety tips and a safety checklist.

Safety Tips

• Wear reflective gear and carry a flashlight if walking at night or early morning
• Where there are no sidewalks or trails, face traffic while you walk - be alert
• Invest in a good pair of supportive shoes for the road ahead
• Wear appropriate clothing and footwear for the season and weather conditions
• Be sun savvy - wear a hat, sunglasses and sunscreen of at least SPF 30+
• Drink water before, during and after your walk and encourage your participants to bring their own water bottles
• Avoid being overly active when it is extremely hot, cold or humid. Walk during a time of the day that limits UV exposure and hot temperatures
• Avoid being active if you have an acute illness (flu or bronchitis)
• Avoid eating a heavy meal for two hours before being active
• Bring a healthy portable snack like a piece of fruit for walks longer than one hour
• Let someone know where you're going and when you'll be back
• For specific winter walking tips, check out this tipsheet.
• Know the location and phone numbers of emergency services in the area
• Ask participants before each walk if they have any personal limitations (illness, injury) or fears (dogs, darkness)

Safety Checklist

• Check out your route before you try it with your group
• Take note of any potential safety hazards (large holes/cracks in sidewalk, boulders on trails, crossing heavy traffic lanes, narrow or eroding shoulders)
• Give or read participants the Physical Activity Readiness Questionnaire that will help the self-identify if they need to check with their healthcare provider before becoming more active with your walking group
• Leaders should cue participants to walk at their own pace
• Ensure a member of your group has a cell phone in case of emergency
• Ensure that everyone knows the route and times and that no one walks alone

It will be important to advise participants to stop walking immediately if they feel:

• Discomfort in the upper body including the chest, arm, neck or jaw
• Faintness, lightheadedness or dizziness
• Shortness of breath
• Discomfort in bone or joints during the walk

In the Event of an Emergency...

1. Have a group member call 911, describe the location and situation
2. Have the walker stop the activity and sit down
3. Help them get warm and comfortable, and loosen any tight-fitting clothing
4. Wait with the person until the emergency team arrives. Provide all information