Walking for a healthy heart
How can I stay motivated with a walking program?
One of the best ways to stay motivated to walk is to include other people. Ask friends and co-workers to join you. Join a walking group or club.
- Buy a pedometer at a sporting goods store. Wear it every day and count your steps. The first time you wear it, count how many steps you normally take in a day. Set a goal for increasing it each day or week. Try to start with an increase of 2,000 steps a day and work toward 10,000. Get others to join you and set goals as a group.
- Walk before or after work or on your lunch break. Instead of taking a snack or coffee break, take a walk break.
- If the weather is bad, take comfortable shoes to the mall and walk several laps inside.
- Walk to work, school, the grocery store, or a restaurant.
- Walk around your neighbourhood, around an entire park, or to do errands.
- Schedule walks on your business calendar. Turn a walk into a brainstorming session with a co-worker.
- Wear comfortable shoes and socks that cushion your feet.
- Drink plenty of water. Take a bottle with you when you walk.
- Be safe and know your surroundings. Walk in a well-lighted, safe place.
- Plan family outings around walks together.
- Set a goal to participate in an organized fitness walk.
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| Author: | Douglas Dana Robin Parks, MS | Last Updated: January 25, 2007 |
| Medical Review: | Anne C. Poinier, MD - Internal Medicine Caroline S. Rhoads, MD - Internal Medicine Cheryl Allind, RN, BS - Cardiac Rehabilitation Stephen Fort, MD, MRCP, FRCPC - Interventional Cardiology Neil J. Stone, MD, FACC, FACP - Internal Medicine, Cardiology | |
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