Whether you’re just starting out or an experienced walker, motivation and support are key to meeting your goals for health and wellness. Here are some tried and true tips to help you start and maintain walking. Find the mix that’s right for you! And, if there’s something that’s worked for you, let us know.

Connect with others

• Rather than staying in to have a chat with some friends, get up and go for a walk! Walking allows you to connect with others in your area and helps to create a sense of neighbourhood.
• Friends and family can provide each other with the support and motivation to keep on walking, and go places! Research has found that walking with a friend on a regular basis can change your behaviour and motivate you to keep on walking!
• Consider joining or creating a walking group.

Find balance by walking. Walking alone can help you reconnect with yourself; it provides individuals with the opportunity to clear the mind and problem solve.

Set Goals

• Ensure your goals are realistic in order to achieve and continue them
• Give goals a deadline. Writing them down can help motivate you to achieve them and set new goals
• Challenge yourself! Track your activity to give you a baseline to create new goals
• Celebrate success when you achieve your goals. This could be with a day of relaxation at the end of your walk, or a celebration with friends.

Use the Walkabout website to set and monitor your walking goals. Use this SMART goal setting sheet to help you.

Track your Activity

• Be your own boss: Monitoring your own progress is helpful in making healthy lifestyle changes.
• Use a pedometer to help you keep track of your steps
• Keep a record of your activity.
• Include information on the way you felt before and after walking to help with motivation
• Record the dates and times you walk

Track your steps on the Heart&Stroke Walkabout website or check out our resources for other step tracking materials.

Fit walking in throughout your day

Walking can easily be integrated into your daily routine. Remember, even as little as 10 minutes of brisk walking has benefits. Challenge yourself each day to find more ways to sneak in some steps:

• Take a short walking break during your lunch hour
• Combine walking with the use of public transport
• Walk to the grocery store instead of driving
• Take the stairs instead of the elevator
• Instead of letting the dog run around in the backyard, take it for a long walk.
• In meetings all day? Make one a walking meeting!
• Park at the edge of town and walk to work

Be safe!

Walking is generally considered one of the safest ways to be physically active. To ensure it’s a safe activity, there are a number of tips that can be followed:

• Before beginning a new physical activity routine, complete the PAR Q and follow resulting recommendations
• Warm up by walking slowly for the first five minutes
• Drink water before, throughout, and after your walk to replace the fluids lost through sweating
• Maintain good posture to prevent injuries
• If you are walking near roadways, wear reflective clothing
• Walk with a friend or group, especially at night
• Remember to always walk facing traffic, and, when walking on the highway shoulder, walk in single file

Learn about more safety tips.