How to Get Started

Increasing activity is safe for most people, however some people should talk to their healthcare provider before starting any new physical activity routine. Fill out the Physical Activity Readiness Questionnaire to assess whether you need to speak with someone before you start.

Here are some easy steps to get started:

Step 1: Check out your community

Does your community have plenty of sidewalks and paths you can use? Can you walk to work, to the grocery store or to your friend's home? Even if you live in a car-oriented community, your local park or a nearby bike or hiking trail can be a great venue for physical activity. Indoor shopping malls are also a good place to walk when the weather is too cold or hot.

Step 2: Choose the right gear

Good walking shoes do more than create an attractive shell for your feet, they can also reduce strain on your back and make you focus on increasing your heart beat. Shop around. You’ll want to find low-heeled, well-soled shoes that also have:

• A noticeable arch that is supple and springy
• Wiggle room in the toes
• Support for the heels of your feet to prevent them from sliding when you walk

Step 3: Walk with care

Walking is one of the safest ways to be physically active. Even so, it requires preparation and care, so follow these safety tips from Heather Arthur, PhD, cardiac rehabilitation researcher and Heart and Stroke Foundation of Ontario Chair in Cardiovascular Nursing Research:

• Warm up by walking slowly for the first five minutes
• Drink water – even in winter – before and throughout your walks to replace the fluids lost through sweating
• When engaging in physical activity, you should always be able to talk. If you feel short of breath, dizzy, or experience discomfort in your chest, shoulders or arms, stop what you are doing immediately
• Good posture will prevent injuries, so try to keep your back straight and your chin up, your shoulders down and relaxed and your abdominal muscles tight
• If you are walking near roadways, wear reflective clothing
• Consider walking with a friend. It’s social and it adds an extra level of safety
• In cold weather, wear a scarf around your mouth and nose and try walking downwind and at a slower pace to avoid windburn
• During the summer, be aware of smog and heat alerts, stay hydrated, and stop if you experience any dizziness or shortness of breath

Step 4: Go slow and steady

Your muscles are like new shoes. You need to break them in slowly. If you go out and buy a brand new pair of shoes and wear them for a whole day, you end up with blisters. Likewise, a fast hour-long walk on your first day can cause your shins or calves to ache. Instead, walk for short periods throughout your day (10 minutes here and there) at a comfortable pace. Once you’ve had a few weeks of walking under your belt, you might want to expand your walking for other reasons. Can you walk to work? The grocery store?

Step 5: Take it up a notch

Once you are comfortable with your walking distance, increase your speed moderately. “This is a focused and determined pace, not brisk,” Arthur says. 

Step 6: Schedule walking to fit your day

Taking an hour to go to the gym does not suit everybody. But if you make walking part of your day, you can make sure you get the activity you need to stay healthy. Start by thinking of ways you can walk every day. For instance:

• Can you take public transportation instead of driving? When you take public transportation, it’s easy to add walking to your day. It will do your heart some good and you’ll be helping the environment too. And if you take the bus to work, get off three stops before yours to get some extra walking time in
• Is your grocery store less than a mile away? If you just need to pick up a few items such as milk and bread, use your legs instead of driving. Sometimes, when you factor in traffic and parking, walking is actually faster
• Are there closer locations where you can do your shopping? For picking up dry-cleaning, cleaning supplies or other items, try to go to local stores that are within walking distance. You’ll also help support your local businesses and get to know your neighbourhood better
• Need to relax? Instead of turning on the TV, try heading out for a short walk in the park or around your neighbourhood with a music player, a friend or just your quiet thoughts. Studies show that physical activity reduces stress levels
• Do you go to big box shopping plazas or strip malls? Plazas provide a great opportunity for walking – from store to store. You’ll save money on gas and won’t have to be concerned about finding a new parking space every time you leave a store
• Do you have a dog? Instead of letting your best friend run around the backyard for exercise, take him or her out for an hour-long walk every night of the week. The exercise will do you both some good

Step 7: Keep track

One of the best ways to stick with walking is to keep a record. At the least, record the dates and times you walk. You can also include information on the way you felt before and after to help with motivation. It is recommended that you increase your exercise/intensity by no more than 10% per week.

It’s easy to take the first step. Here are some simple ways you can get moving:

• Walk part-way or all the way home from work or school
• Walk to the store or on other errands
• Push a stroller
• Walk the stairs instead of using an elevator or escalator
• Invite a family member or friend to walk with you
• Walk a block at break time or lunch
• Take an after dinner stroll with your partner
• Walk a dog (borrow your neighbour's if you don’t have one)
• Heart&Stroke Walkabout^TM has a step tracking option. To sign up and start logging your progress today, just register and away you go
• For those who prefer paper, you can download a Walkabout logbook here. Note that it was developed for our pedometer kits that can be borrowed at libraries and C@P sites, so if you download and print your own copy, you won't have some of the accompanying materials it refers to