Getting Started

• Start off by thinking of all the places you can walk to instead of driving. Make a list and start with the ones that are easiest for you to reach, such as your child’s school, the corner store or a neighbour’s home. Then set a schedule for yourself and attach it to your fridge. Decide on the days you can walk and write down these dates. Think of them as an appointment with yourself.  
• It is easier for you to make walking a habit if you walk at the same time of the day everyday. Sometimes this may not be possible. When this happens choose a time when you are most energized.

• Find a pace that feels comfortable. When you begin to feel a little warmer and are breathing a little faster you are walking at a healthy pace.  
• Find out how long you can walk comfortably on your first day out. Then set a starting point by cutting that time in half. This will give your body a chance to get used to walking daily.  
• Lengthen your walk gradually every three days. For health benefits, adults 18-64 years and older adults over 65 years should accumulate at least 150 minutes of moderate-to-vigorous-intensity aerobic physical activity per week.  Every bit of physical activity matters.  Even 10 minutes at a time is beneficial and more is better.Work up to walking 30 to 60 minutes most days of the week.   Remember to start off slow until you warm up and then do a gentle stretch after you finish.