Did you know that walking is one of the best activities to help you get in shape — it’s exercise without thinking twice. You can walk with friends, your dog, family or on the school grounds with classmates.   The key is, leave time in your busy schedule to follow a walking program that will work for you.

Getting Started

Choose a safe place to walk. Find a friend or group of friends to walk with you. This could be a big sister, brother or grandparent. Your walking partners should be able to walk with you on the same schedule and at the same speed.

Once you have a walking partner, discuss fun places to walk in your community. Mall walking is a great way to get exercise while hanging out with your friends in a safe, indoor environment. Check with your school to see if you can start a “walking club” before or after school. Walking at a local community college or at the local high school track is always a nice option since these areas are designed with outdoor lighting and pliable walking surfaces.

Wear shoes with thick flexible soles that will cushion your feet and absorb shock. Walking in sandals will be uncomfortable because sandals are not designed for long walks. The best pair of shoes is a comfortable pair of shoes that won’t pinch.

Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin. Sweat pants work great or on a hot day or a loose pair of comfortable shorts. Stay away from tight clothing that will restrict your walking movement.

For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.

Do light stretching before and after you walk.

Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.

Try to walk at least three times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly.

To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.  The more you walk, the better you will feel!

Remember – Safety First!

Walk in well lit areas, do not walk alone, be sure your parents, teachers or guardian knows where you are walking to and who you are walking with.  Be careful when crossing streets — pay attention! Wear clothes that are easy to see — bright colors in the daytime or white at night.