Walking for wellness
Introduction
Health Canada and the Canadian Society for Exercise Physiology recommend at least 30 to 60 minutes of moderate physical activity (walking, bicycling, yard work) on most days.1 Walking is one of the easiest ways to increase your physical activity and improve your overall health. Not only does regular walking strengthen your heart, lungs, bones, and muscles, but it also helps your body resist and fight illness. Perhaps the most noticeable benefits of walking are an increase in energy and a positive impact on mood—regular aerobic exercise helps prevent anxiety and depression.2
Key points:
- Have a checkup before beginning an exercise program. Follow the special advice that your health professional gives you for getting a smart start.
- Plan to either walk a certain number of minutes or get a pedometer for counting your daily number of steps.
- Start with reachable, short-term goals, such as increasing your walks by 5 minutes each day. Or, increase your number of steps by 100 if you've recently been inactive or by 2,000 if you're relatively fit. It's easiest to stick to something new when you have early, frequent successes.
- Start each walk with a warm-up, speed up your pace in the middle, and finishing with a slower cooldown at the end.
- To stay motivated, walk with your family, friends, or co-workers. Daily dog walks are also a great way to keep up your walking routine.
- After you've made walking a regular habit, set a longer-term goal for yourself, such as walking briskly for at least 30 minutes a day or for a daily total of 10,000 steps, 5 days a week or more.
What do I need to know about starting a walking program?
Why walk for wellness?
How can I stay motivated with a walking program?
Where to go from here
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| Author: | Shannon Erstad, MBA/MPH Carrie Henley | Last Updated: August 15, 2006 |
| Medical Review: | Renée M. Crichlow, MD - Family Medicine Tom Bailey, MD - Family Medicine Christine Fordyce, MD - Family Practice/Geriatrics | |
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