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Tips to Overcoming Barriers


  • Talk to your doctor, expecially if you are currently not active or have a medical condition.
  • Tell others where you are going and when you expect to return.
  • Always carry identification and a cell phone or change for a phone call.
  • Stay aware of what is around you at all times. Obey traffic rules.
  • Carry a bottle of water and drink often while walking. Take rest breaks when needed.
  • Slowly increase the amount of time you spend walking.
  • Slow down or stop if you cannot talk or if you feel pain. This means you are working too hard. Talk to your doctor if you continue to feel unwell.


  • Divide walking throughout the day (10 minutes at a time)
  • Take a walk after lunch or dinner
  • Get off the bus one stop earlier
  • Park the car in the far end of the parking lot
  • Walk to the mall, office, or grocery store
  • Try adding more minutes or steps to walks each week
  • Add walking to your everyday schedule (organize time)


  • Talk children with you. It is important for children to be walking and active too
  • Use stollers if children are young
  • Ask your partner, family member, or friend to watch your child and take turns watching their children (babysitting co-op)
  • Walk your children to and from school
  • Walk during your childrens activities (sports, music, preschool)


  • Be sun safe all year round
  • Check the forcast for the UV Index. Listen to the weather forecast or check online
  • Limit time in the sun between 11am and 4pm or when the UV Index is 3 or more
  • Look for shady areas to walk and cover exposed skin with clothing. Wear a hat with a wide brim and sunglasses with UVA/UVB protection
  • Use sunscreen and lip balm with at least SPF 15+ and UVA/UVB protection
  • Reapply sunscreen every 2 hours
  • Wear loose-fitting clothing in warm weather. Dress in layers and cover head, neck and hands in colder weather
  • Find indoor areas to walk such as the mall


  • Have a walking partner
  • Join a charity walk or team (Alzheimer's Walk, Team in Training)
  • Have reasonable goals
  • Use a pedometer and track steps (Find out how to get a free pedometer)
  • Take mini-walks
  • Make it a date
  • Make yourself a priority (do this for you, you deserve it!)
  • Walk with your children around the park, school, mall or walking trail
  • Join the WIC FIT CLUB


  • Water bottle so you'll stay hydrated
  • Fanny pack for keys, money and ID
  • Socks
  • Comfortable loose clothes
  • Sunscreen
  • Hat/Cap
  • Shoes

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