Before starting your pedometer program, you should consult your physician prior to increasing your physical activity level.
If you’re physically ready, all you have to do is invest in a comfortable pair of walking shoes, strap on your pedometer and you’re ready to go!
For Beginners
Warm up and cool down with 5 minutes of medium-paced walking, followed by some stretches for your legs to prevent stiffness and increase flexibility.
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Stretch |
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Calf muscles stretch: Stand facing a wall. Position your forward foot approximately 30 cm from the wall. Stretch your arms forward, elbows straight and lean against the wall. Place your other foot slightly behind and to the side of the front foot and slowly plant it flat on the floor. Lean forward until you feel a stretch in your back leg. Hold for 15 ‑ 30 seconds. Relax and repeat two times with alternate legs. |
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Hamstring muscles stretch: Sitting on the floor, put one leg straight out and the other leg bent at the knee. Keeping your back straight, lean forward, sliding your hands down the straight leg until you feel a stretch. Hold for 15 ‑ 30 seconds. Relax and repeat two more times with alternate legs. |
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Thigh stretch – sitting: Sit on the edge of a chair. Lower your knee toward the floor and press it back under the chair. Hold the stretch for 15 ‑ 20 seconds. Repeat each leg two times. |
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Alternate thigh muscles stretch: Stand close to a wall and place one hand on it. With the other hand reach back and hold the same side foot in that hand. When balanced, begin to slowly raise the foot up towards the lower back. Hold for 15 - 30 seconds. Relax and repeat two more times with alternate legs. |
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Achilles stretch: Sitting on a chair, plant one heel on the floor and gently lift your toes up and back as far as you can. Hold for a count of five and then relax. Repeat each foot several times. |
Four ways to increase the intensity of your walk
- Speed Walking: Breathe normally and pump your arms vigorously as you speed up your pace.
- Water Walking: Walking in the water increases the difficulty because you move against the resistance of the water.
- Climb Walking: Climbing hills or stairs is the most vigorous form of walking. Increase your climbing gradually.
- Holiday Walking: Explore new places on a walking holiday in Ontario.
