Walking for fitness easy enough to fit in

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.

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