SAFETY TIPS AND CHECKLIST

To help ensure your walkers have a positive experience, here are a few safety tips and a safety checklist.

Safety Tips

• Wear reflective gear and carry a flashlight if walking at night or early morning
• Where there are no sidewalks or trails, face traffic while you walk - be alert.
• Invest in a good pair of supportive shoes for the road ahead.
• Wear appropriate clothing and footwear for the season and weather conditions.
• Be sun savvy - wear a hat, sunglasses and sunscreen of at least SPF 30+
• Drink water before, during, and after your walk and encourage your participants to bring their own water bottles
• Avoid being overly active when it is extrememly hot, cold, or humid. Choose your walks during a time of the day that limits UV exposure and hot temperatures.
• Avoid being active if you have an acute illness (e.g. flu or bronchitis)
• Avoid eating a heavy meal for two hours before being active.
• Bring a healthy portable snack like a piece of fruit for walks longer than an hour.
• At the beginning, let the group know where you're going and when you'll be back.
• For specific winter walking tips, check out this tipsheet.
• Know the location and phone numbers of emergency services in the area.
• Ask participants before each walk if they have any personal limitations (e.g. illness, injury) or fears (e.g. dogs, darkness)

Safety Checklist

• Check out your route before you try it with your group.
• Take note of any potential safety hazards (e.g. large holes/cracks in sidewalk, boulders on trails, crossing heavy traffic lanes, narrow or eroding shoulers)
• Give or read participants the PAR-Q Form that will help the self-identify if they need to check with their healthcare provider before becoming more active with your walking group
• Leaders should cue participants to "walk at their own pace"
• Ensure a member of your group has a cell phone in case of emergency
• Ensure that everyone knows the route and times, and no-one walks alone

It will be important to advise participants to stop walking immediately if they feel:

• Discomfort
   in the upper body including the chest, arm, neck, or jaw
• Faintness, lightheadedness, or dizziness
• Shortness of breath
• Discomfort in bone on joints during the walk

In the Event of an Emergency...

1. Have a group member call 911, describe the location, and situation
2. Have the walker stop the activity and sit down
3. Help them get warm, comfortable, and loosen any tight-fitting clothing
4. Wait with the person until the emergency team arrives. Provide all information.