Walking is terrific. You can do it anywhere. Outside of a good pair of sneakers, you need no special equipment. You’ve already been practicing for 20, 40, 55, 70 years! Do yourself a favor – Lace up your sneakers and head out the door…

Where to begin…

Find out where you are. Use your pedometer and count your steps during your normal daily routine for three days. Find your average steps per day. See the sample chart below.

Most individuals will average between 2,000 and 3,000 steps per day. It is recommended to average at least 6,000 steps a day to maintain a healthy lifestyle. Take your average number of steps and set your new goal at 1,000 to 2,000 steps more per day. Do this new goal for one week. Next week, add another 1,000 to 2,000 steps per day. Do this new goal for another week. Continue adding steps and making new weekly goals. Walking for an hour a day may seem like a lot especially if you haven’t exercised in a while. Build up gradually. Keep it enjoyable, make it fun and you’re more likely to stick with it. The ultimate goal is 10,000 steps per day for five or more days a week. That’s 50,000 or more total steps a week. WOW!

Charting Your Progress... Personal Walk Log (PDF, link opens new window) Your first goal should be 1,000 to 2,000 steps more than your average steps per day as figured above. Try to reach that goal each day you walk. At the end of the week, figure the average steps per day for week 1 (Total divided by number of days walked), add 1,000 to 2,000 steps to week 1's average and that becomes your new goal for week 2. Repeat, repeat, repeat...

Don’t forget to rest! Begin with two days of rest each week. Plan rest days ahead of time, that way, if a particular day gets too busy, you have a rest day to make up for lost steps.

Don’t ignore pain. If you experience pain or soreness while walking, stop. Explore the cause. Don’t over do. Doing too much too soon can cause injury and is one of the most common reasons for exercise related muscle aches and pains. It’s also the number one excuse to quit. The good news, most walking injuries are easy to avoid. The more you walk the less your risk of injury. Walking improves overall flexibility and helps with coordination and balance.

Did you know?

Walking improves mental alertness and memory by boosting the oxygen supply to the brain. Walking enhances body image and leads to increased self esteem. Every one minute you walk may extend your life by two minutes. People who walk 20-25 miles per week live longer by several years over those who don’t walk. Walking promotes healthier skin due to improved blood circulation. Walking on sand burns 50 percent more calories than when walking on hard, flat surfaces. Walking speeds up your metabolism and increases the amount of lean muscle in your body. The more fit you are, the more calories you will burn even without trying!

Walking should be fun. Plan your walks along scenic routes or walk with friends. You’ll be amazed how fast the time flies. Include walking in your social life. Make walking a part of your life.

Beginning today, you are a fitness walker. Lace up your shoes and leave the house. Don’t worry about walking too far or too fast, just get out there! Breathe deeply and smile. You’re taking steps toward better health.

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