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
- Comfortable loose clothes
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