Start with a pedometer
Using a pedometer has never been easier. You can access this as an app on any smart phone or you can purchase them for a very reasonable price at a local retail outlet. Pedometers are great because they can tell you how active you are throughout your day.
This pedometer handout can help you start to discover your steps and experience the benefits of becoming more active.
A tracking sheet can help you monitor your activity levels.
Common mistakes: if you are not currently active, do not set your pedometer steps goal at 10,000 steps per day, as you may have heard is recommended. You should first find your baseline before you try to set a steps goal. To establish your baseline follow these simple steps:
- Wear your pedometer for a couple of days
- Record the number of steps you take on each day.
- Take these two numbers, add them together and then divide by 2.
- This will give you the average number of steps you walk each day.
- From this try to set a small goal of 100 or 200 more steps each day.
Here is an example:
Day 1: 2,000 steps
Day 2: 3,000 steps
2,000 + 3,000 = 5,000 divided by 2 = 2,500 steps is your average.
Goal for week 1 increase by 5% = (0.05 x 2,500 = 125) more steps each day making a total of 2,625 or more steps. Each day this week try to walk at least 2,625 steps.
If a pedometer is not for you, stick to simply walking, use this getting started handout to guide you.
Walking is one of the most beneficial forms of exercise we can engage in. Its health benefits are numerous and well documented. The activity is free and requires minimal equipment - only a pair of walking shoes and weather appropriate clothing.
Walking provides these benefits:
- Refreshes the mind, reduces fatigue and increases energy
- Can help to control diabetes and reduce the risk of chronic disease, heart disease and stroke
- Strengthens bones and helps prevent or control osteoporosis
- Relieves stress and tension
- Helps to maintain a healthy weight, especially when you combine it with healthy eating
- Can be fun, social and good way to spend time with family and friends
The Centre for Active Living provides this resource page for walking.
Most recreation centres also offer indoor walking tracks. Please contact your local recreation centre for more information.
Please click the links below to see maps of walking trails in our communities. Walking trails are groomed for use year round.
Get involved with a walking group in the region:
Bruderheim - indoor walking group Wednesdays 10:00 am - 11:00 am at the Community Hall
For other communities, please inquire about walking/fitness groups at your local recreation centre or municipal office.
If you know of other walking groups, please contact us at: firstname.lastname@example.org