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10 Tips for Walking at Work

This page was reviewed or revised on Friday, October 30, 2009 2:25 PM

A 30-minute walk is great to build some energy, but if you cannot do 30 minutes, a 10-minute walk is just as good - especially if you can sneak in a few brief walks each day. In fact, for busy people, short walks are probably a more realistic way of logging 30 minutes of exercise each day.

1. Find ways to fit 30 minutes of walking into your workday. Consider lunch, breaks or 15 minutes before and after work.

2. Pencil your times in your day planner … you're more likely to stick to it!

3. If you walk with a partner, find someone who keeps their appointments.

4. Buy comfortable walking shoes to leave at work.

5. Be prepared. Organize a bag to leave at work … a sweater, jacket, umbrella, socks, toiletries.

6. Wear a watch to track time.

7. Choose a route.

8. Divide your walking time in half. Start with at a comfortable pace. At half-time, retrace your steps.

9. Record your progress.

10. Confirm each walking appointment.

Fit More Walking Into Your Workday

• Choose active forms of transportation to and from work - walk or cycle
• Arrive early and walk before you begin your daily tasks
• Park your car at the far end of the parking lot and walk
• Replace your coffee break with a walking break
• Take a brisk 10-minute walk before or after lunch - to reduce your stress
• Walk during brainstorming sessions - get your creative juices flowing
• Use the stairs. Never use the escalator or elevator for less than 2 floors
• Walk to deliver messages instead of phoning or emailing
• Schedule walk & talk meetings
• Choose to stand or walk whenever you are talking on the telephone

For more information and practical hints to help increase your daily physical activity, contact County of Lambton Community Health Services at 519-344-2062, ext. 2142 or email Community Health Services Department.