Even if your commute is an active one, a full day of sitting is not your friend. However, in just a half-hour midday break you can claim a third of the recommended 10,000 steps per day. Plan a walk each day at a time that suits your work schedule and you’ve got an easy, free ‘silver bullet’ that is beneficial for stress relief and overall emotional well-being.

Decide how to work it into your day and choose a route that will give your body and mind some respite. Make your mid-work walk break something that you’ll regret if you miss a day!

• If you work at a computer, give your eyes a break by expanding your focal range at a park or open space.
• If you work in a busy cluster, consider seeking some quiet time and space on your own.
• If you work alone in a cubicle, bring a friend or two along.

If there isn’t already a regular walking group near you, consider leading a Weekly WALK: all you need is a bit of get-up-and-go.

Lead your own WeeklyWALK:

1. DECIDE to get out of your chair and walk on a regular basis.
2. MOTIVATE – create a poster inviting, encouraging (coercing?) colleagues and friends to give it a try and join in at any time.
3. GATHER – choose a convenient time and a logical meeting place.
4. SMILE – welcome new participants who might need little more than a friendly smile.
5. HEEL – In groups of five or more, have someone act as the Heel; keeping pace with the most leisurely walkers so that no one gets left behind.
6. SAFE – use crosswalks and obey traffic signals to ensure everyone’s safety.
7. ALLOW a variety of walking speeds to naturally develop; newbies need not strain to keep up with power walkers.
8. REPEAT weekly, or daily.

Helpful hint:

Be consistent. Even if none of the others in your group show up on a particular day, go and enjoy that walk. You will demonstrate the reliability of your walking group.

For further motivation, share your stories, photos, successes and frustrations with us at https://bcgreencare.ca/weeklywalk.