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Tips to Overcoming Barriers


Safety

  • 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.

Time

  • 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)

Children

  • 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)

Weather

  • 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

Motivation

  • 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

Equipment

  • 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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