How to start a walking program for yourself, your family, or a small group.
  |
|---|
Left Photo: D&R Canal State Park between Rocky Hill and Griggstown provides a wonderful flat and scenic pathway for walking or jogging. Right Photo: Kids will enjoy walking the trails and boardwalks at the Stony Brook Millstone Watershed in Pennington, Mercer County.
For Yourself and Your Family
Review TIPS FOR HIKING / WALKING.
Have goals for yourself in amounts of time, distance, or steps. If you are using a pedometer enter your steps instead of the distance walked. A realistic minimum goal for most people is 5000 steps, 2.5 miles or 30 to 60 exercise 4 times a week.
Make it easy on yourself - go out your door and walk; add a variety of routes or trails later.
Start slow, work up to goals; review How Much Daily Exercise Do We Need?
Vary your walks to keep them fresh. Once or twice a week, ask a family member along for company. It's a great opportunity to catch up with your child and great one-on-one time!
Keep a log of your exercise to see your progression up to your goals.
Start today by printing out a walking calendar so you can track the days you walk. Download this sample log. Seniors may also request a free sample log from the Department of Health and Senior Services.
Schedule your walks or hikes in your daily routine on your calendar.
Add walking to any other routine exercises you may do, i.e. tread mill, sports, and floor exercises.
You may prefer walking alone, as this gives an opportunity to carve some time out of a hectic days for yourself.
Consider combining your individual walking routine with walking or hiking together with a friend, group or club for additional interest and support, if this works for you.
Meet a friend for a walk, rather than coffee or lunch.
Small groups
Start a walking or hiking group with your family, friends or neighbors or at your club, senior center, congregation, scouting or youth group, etc.
Walk together once or twice a week to supplement your personal walking or exercise routine.
For variety, periodically drive to different locations with trails to help maintain interest and appreciation of the outdoors. Review the map locations near you.
Share the responsibility for arranging where and when to walk.
To add variety to your walking, participate in guided walks or organized annual events.
Consider joining or starting a walking club together. See Hiking and Walking Tips for groups in the area and state.