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There are so many ways you can increase your step count . Try these ideas and you'll find it easy to meet your walking goals of at least 150 minutes a week at a brisk pace.

Work up slowly and aim to take at least one walk a day. If you can't take the recommended 30 - 60 minute walk, take a short brisk walk (at least 10 minutes) one day and follow it with a longer one the next day (30 - 60 minutes).

TIPS TO HELP YOU STEP IT UP

 At Home and Out & About

• Vacuuming, sweeping, raking and other household chores are a great way to increase your step count.
• Get up from the computer and go for a ten-minute walk every few hours.
• Go for a walk after dinner – it will help you digest your food and sleep better too.
• Walk to the supermarket and on other errands. If that’s not possible, park farther away from the store or at the far end of the parking lot.
• Walk a dog. If you don’t have one, offer to walk a friend’s or neighbour’s dog occasionally.
• Vary your neighbourhood routes so you don’t get bored.
• Walk with a destination in mind so you’re more motivated to walk farther.
• Walk with family, friends and neighbours – it’s a great way to socialize and catch up on the news.
• If you're a parent, see if your community has a 'walking school bus' program where you can be part of a team that walks children to and from school.

At Work

• Take the stairs instead of the escalator or elevator.
• Go for a lunch-hour stroll. Better yet, start a walking club at work.
• Regularly walk all or part-way to work or to a meeting.
• If it’s too far to walk, get off public transportation one stop early and walk the rest of the way. If you drive, park in a place where you have to walk farther.
• Take a break from the computer. Walk over and talk to a colleague instead of emailing, or walk around the office or to another floor for a few minutes. (Don’t forget to take the stairs!)
• Use a copy machine or printer on another floor.

Too Hot or Cold?  

• When the temperature soars:
• Choose a shaded route.
• Avoid the noonday sun and wear a hat and sunscreen.
• Walk a little slower than usual.
• Drink cold water before you go out and carry water with you to avoid dehydration.

• When the temperature plunges:
• Avoid icy surfaces and walk where you’ll be shielded from the wind.
• Wear a hat and gloves.
• Dress in loose, comfortable clothing and in layers, so you can take off clothing as you get warmer.
• Do a 'mall crawl' in your local shopping centre. There might even be a 'mall crawl' club. (A 'mall crawl' is also a great idea when it’s hot out!)

Walk Safely

• Invest in a good pair of walking shoes to avoid injury.
• Do some warm-up exercises and stretches before you start out.
• Listening to music helps pass the time when you’re walking, but lose the earphones in areas where you need to be alert.
• Drink small amounts of water before, during and after your walk.
• Walk against traffic if you’re walking in an area without sidewalks.
• At night, walk with a friend and wear light-coloured clothing or reflective tape or clothing.
• Carry identification and a cell phone in case of emergency.
• In mosquito season, protect yourself with long sleeves and insect repellant.