Walking is one of the most straightforward forms of physical activity. There are literally
hundreds of opportunities for walking each and every day. Review the information below and
begin Walking. It's the activity of a lifetime
Life today is extremely busy for people of all ages. We rush from place to place day to day,
always trying to get somewhere for something. Yet we are becoming one of the most sedentary
populations to ever exist. The truth is that this inactive rushed lifestyle is taking a drastic
toll on all of us, especially our children. We are at a point where inactivity and poor
nutrition are contributing factors to as many as 265 deaths each year in the Region of Peel.
The time to make a change is now. Walking is an activity that almost anyone of any age and
ability can do. Walking everyday will increase your energy level, improve your muscle strength,
allow you to sleep better and give you an overall feeling of well being. Start walking
It is a small tool you can wear when you walk. This tool can count each step and provides a
total number of steps taken until the reset button is pressed. Wearing a pedometer can provide
you with information on how much or how little you walk each day. A healthy active adult should
try to walk 10,000 steps per day.
The best place to wear your pedometer is clipped onto your the waistband of your pants or
skirt, directly above your knee on the same side as the hand you normally write with. Do not
try to attach the clip to a thick belt as it may cause the clip to break. The pedometer should
remain upright, not tilting forward, backward or side to side. Attach the step strap (black
strap) to your pants or skirt to prevent the pedometer from falling off. The pedometer cover
needs to be closed for the pedometer to work. Open the pedometer only when you want to check
The number of steps required for a healthy lifestyle is different for adults, children and
Adults require 10,000 steps per day to be considered active
Older adults require between 7,000 and 10,000 to be considered active
Based on a research study Dr. Catrine Tudor-Loke PH.D boys between the ages of 6 and 12 require
15,000 steps/day, Girls between the ages of 6 to 12 require 12,000 steps/day.
Begin by changing your thought process about walking. Think when am I going to walk not, how
will I find time to walk. Make using a car a conscious choice not an automatic one. For
example, do you really need to drive the kids to school or the bus stop? What can you do
different so you can walk or ride to school/bus stop? Do you really need to drive 1.5km to the
store when it could provide you with about 2,000 steps one way? Find opportunities to add steps
to your day (can we link the tips for more steps here so they can go right to the tips even
though it's the same page?)
Stretching muscles once they are warm and again at the end of a walk is a good idea. It helps
to prevent stiffness and increase flexibility.
To warm up your muscles walk for approximately 5 to 10 minutes, stretch continue your walk and
stretch again at the end of your walk.
Walking the Activity of a Lifetime has some good stretching exercises. http://www.mississauga.ca/file/COM/walkingbookENG.pdf
When you walk, your feet hit the ground more than 650 times each km, so comfortable socks and
well-designed walking or jogging shoes are a must. Shop for walking shoes at the end of the
day, when you feet are larger. Try on both shoes and walk around in the store before buying
them. This will give you an idea of how the footwear will feel when you go for a walk. If they
rub at all, they are not the right shoes for you. Don't assume that a pair of shoes just needs
"broken in". If they cause you problems in the store, they will cause you problems as
long as you own them.
A good speed for walking is still being able to talk or have a conversation when you walk. If
you cannot talk or you feel pain, then you are working too hard. Slow down or stop! If you can
sing, you can try to walk faster! Your body should feel warm, your mouth will be open to
breathe, and you will feel your heart beating faster than normal.
Some pain is normal after starting a new activity. If you are still sore after 2 or 3 days, see
Look for opportunities to walk. Perhaps setting some personal/family rules can help. Some
- If it's under 1.5km or 2km we walk or ride a bike whenever its possible
- Choose one 30minute tv show to stop watching, then go for a walk instead
- Walk while waiting for an elevator
- Park a the far end of the parking lot
- If you are going up 2 floors or less and down 3 floors or less take the stairs.
- At work short informational meetings can be a great opportunity for a walk and talk
- Walk for at least 10 minutes 3 times per day.
- While your child is participating in an activity (hockey, dance, skating, swimming) use
that time for a quick walk either around the building or outside.
To make sure the pedometer is working, set the counter to 0 close the pedometer and walk 20
steps. ÃÂ¢ÃÂ¢ Open the pedometer. ÃÂ¢ÃÂ¢ The pedometer
should read 18-22 steps. If the pedometer is not reading between 18 and 22, try re-attaching
it, make sure the pedometer points straight up and down and moves with your body. The pedometer
that you borrowed from the library has been tested for accuracy; however, the number of steps
it counts will not always be 100 percent correct. You should check your pedometer each day you
put it on.
Increase your average steps by approximately 500 steps per week until you reach at least 10,000
steps. The booklet you received with your pedometer Walking the Activity of a Life
time will assist you in recording your steps and offer good information on how to safely and
easily increase your steps. You can sign up with Active 2010 and take the Pedometer
Is there an on line
It's easy to renew your pedometer at the library. Walk to the library with your library card,
renew your pedometer and walk home!
The City of Mississauga has one of the best trail systems in Ontario. To map out your walking
route or to find out how to walk to parks, and other recreation areas please take a look at our