Alberta Health Services
Warm summer days and evenings make getting outside for a walk an easy and enjoyable way to add exercise to your day. Health Canada recommends healthy adults under the age of 65 get at least 2.5 hours a week of moderate physical activity. Simply adding a brisk walk to your daily routine can improve overall health.
Create a few habits to help make your daily walks fun and help you maintain a healthy level of activity.
• Begin by setting a goal. You may want to start with a brisk 30 minute walk each day and work your way up to 10,000 steps a day.
• Wear comfortable footwear that provides protection and supports the foot.
• Try tracking your steps with a phone app or a pedometer.
• Challenge friends and colleagues to join you.
• Schedule a 15 or 30-minute walk before work in the morning, into your lunch hour or immediately after work.
• Daily dog walks are also a great way to keep up both you and your four-legged friend healthy.
• Whenever possible, walk to appointments, meetings or to run errands.
• Get to know your neighbourhood by taking a slightly different route each time you walk. You just might find some hidden gems near home.
• Find walks that include hills or stairs to increase your challenge and improve cardiovascular benefits.
A daily walk can be one of the most pleasurable parts of your day.