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Use this tracker to:
• Write down your weekly walking goals.
• Assist you in meeting your goals.
• Learn about proper walking technique.
• Keep a walking and weight record for 52 weeks.
Walking is an easy form of exercise and does not cost a lot. It provides many benefits and has a very low risk of injury. Check the benefits/goals you wish to get from walking.
• Have more energy
• Feel better
• Look better
• Burn calories
• Lose weight
• Maintain a healthy weight
• Relieve tension and stress
• Build stamina
• Increase muscle tone
• Improve heart health and lung health
• Lower risk of heart disease, type 2 diabetes, and some cancers
• Help treat arthritis, heart disease, depression, diabetes, and/or high blood pressure
• Slow down bone loss (osteoporosis)
• Improve balance and lower the risk of falling
Walk How Much?
Walking is an easy way to get moderate and/or vigorous-intensity physical activity that adults are advised to get each week:
1. At least 2 hours and 30 minutes (150 minutes) of moderate-intensity physical activity (walking briskly for 3 miles per hour or faster, but not race-walking) OR
2. At least 1 hour and 15 minutes (75 minutes) of vigorous-intensity physical activity (race walking, jogging, or running) OR
3. A mix of 1 and 2
Does 75-150 minutes each week sound like a lot of time? You don’t have to do it all at once. You can break up your activity into shorter times during the day. For example, take a 10-minute walk, 3 times a day, 5 days a week.
Adults are also advised to do muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
How Do I Get Started
• Consult your doctor or health care provider before you start an exercise program.
• Plan walking into your daily / weekly schedules.
• Write walking times on your calendar, daily planner, or “To Do List.”
• Choose the best times for you to walk.
• Pick times that you know you can stick to.
• Throughout the day, walk more. Sit less.
• Park your car farther away from the door of a store or business.
• Use extra free time to take mini-walks. The steps will add up!
• Good walking shoes with an arch support to absorb shock and cushion your feet
• Clothing that fits loosely and is made of fabrics that absorb sweat and remove it from your skin
• Sunscreen on exposed skin to protect it from harmful ultraviolet (UV) rays
• A hat and sunglasses (if walking outside) to protect your head and eyes from UV rays
• A fanny pack to carry:
– Cell phone
– Sugar snack (if diabetic)
• Indoors from room to room
• Neighborhoods with sidewalks
• Parks and hiking trails
• The mall
• On a treadmill or an elliptical at home or a local gym
• Indoors and outdoors at your place of work
• Tracks at local schools and community centers
• Map out miles and/or 1,000 to 10,000 steps using these Web sites:
Walk with Whom?
• Family members. Make it a family activity.
• A friend or neighbor
• A mall walking group
• Co-workers. Walk during lunch and/or break times.
• Join or start a walking club at your place of work or with your neighbors.
Sample Program Using Steps
Use a pedometer to track your steps.
1. Wear the pedometer every day for one week to find out how many steps you take in a day.
2. Record your steps.
3. Add the number of steps you took from Sunday to Saturday. This is the total number of steps you took for Week 1.
4. Divide this total number of steps by 7 for an average number of steps per day.
5. Each week, add more steps each day until you reach 10, 000 or more steps a day. For example, if your average number of steps per day for week 1 was 2,000; add 500 steps per day every week until you are walking 10,000 steps a day.
Sample Program Using Minutes
Record minutes you walk.
• Walk slowly for 5 minutes.
• Stretch for 5 or more minutes.
• Stretch only to the point of comfort. You should feel mild tension, not pain.
• Never bounce.
– To stretch your arms: Hold one arm straight out from your side, level with shoulder. Swing your arm across your chest as far as it is comfortable. Then swing it toward your back as far as it will comfortably go. Alternate arms.
– To stretch your back: Stand with your feet apart. Clasp your hands high above your head. Lean your head back and look up. Hold for 5 seconds. Relax. Repeat 2-4 times.
– To stretch your legs: Stand up straight and balance yourself with your hand against a wall or chair. Bend one knee, grasp that ankle, and draw the leg up and back. Hold for 10 seconds. Repeat with your other leg.
Walk This Way
• Step down on the back of your heels and roll onto your toes. Point your toes forward.
• Keep your chin up and your shoulders slightly back.
• Swing your arms at your sides. Try alternating bicep curls while you walk.
• Breathe in deeply. Exhale fully.
• Walk with a buddy.
• Bring music with you. Choose music to match your mood and pace!
• Walk the dog! If you don’t have one, walk with your neighbor when he or she walks the dog or volunteer at a local animal shelter.
• Help the environment. Walking instead of taking the car helps our climate.
• Notice the beauty around you.
• Use walks to clear your head and sort out problems.
• Meet new people! Say “Hello” to the neighbors.
• Change it up. Walk in different areas or at different times of the day.
• Reward yourself when you reach a goal.
Walk for a Cause
Take part in national fundraising fitness-related walks that are held locally.
American Heart Association’s Heart Walk
Step Out: Walk to Fight Diabetes
March of Dimes
Susan G. Koman Breast Cancer 3-Day
Walk to Cure Diabetes
Walk Like MADD (Mothers Against Drunk Driving)
Walk MS (Multiple Sclerosis)
Walking Burns Calories
The number of calories you burn with walking depends on your weight and metabolism, how fast you walk, how long you walk, and factors in your walking environment.
Step Equivalents for Distances
Physical Activities / Step Equivalents & Calories Burned per 30 Minutes (155 Pound Person)
Make multiple copies of this page or download the "Print on Demand" for a tracking journal.
This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.
The American Institute for Preventive Medicine (AIPM) is not responsible for the availability or content of external sites, nor does AIPM endorse them. Also, it is the responsibility of the user to examine the copyright and licensing restrictions of external pages and to secure all necessary permission.
The content on this website is proprietary. You may not modify, copy, reproduce, republish, upload, post, transmit, or distribute, in any manner, the material on the website without the written permission of AIPM.