National Walking Day
How-To Guide
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©2013, American Heart Association. Also known as the Heart Fund 06-6533 1/13
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National Walking Day
How-To Guide
National Walking Day is April 3. People throughout the United States will lace up their sneakers and
come together to take steps to living a healthier life for themselves, their families and their communities.
You can celebrate the day in the workplace, at schools, in neighborhood walking groups and in local
organizations or clubs. This guide includes heart-healthy tips, helpful articles and a beginner’s walking
plan to help you plan a great event for your organization.
What You Will Find in this Guide:
Your free toolkit includes everything you need to put
on a great event! You’ll find resources such as:
O Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
O Ideas for Your Event . . . . . . . . . . . . . . . . . . . . . . . . 3
O Email and Voicemail Templates . . . . . . . . . . . . . . . 5
— For Management
How to get Leadership sign-off
— For Employees
O Six Weeks of Healthy Living Tips . . . . . . . . . . . . . . 9
O Six Healthy Living Articles . . . . . . . . . . . . . . . . . . 12
O Six-Week Beginner’s Walking Plan . . . . . . . . . . . 21
O Six-Week Walking Countdown
Challenge Tracker . . . . . . . . . . . . . . . . . . . . . . . . 22
Additional resources for National Walking Day:
O Posters and Flyers
O Save the Date Cards
O Warm-Weather Walking Guide
O PowerPoint Template
O Health Goal Shoe Template
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Getting Started
National Walking Day is a day to get active and kick off healthy lifestyles in your company,
organization or in your circle of friends. It’s easy to get started with this guide, plus our great
promotional resources and health information. Start here with our step-by-step action plan.
Step 1: Get your management to sign off
If you need approval to celebrate National Walking Day, use the email template on page 5. It has great
information you can share with your leadership about why healthy employees are good for the company.
Step 2: Choose your date
National Walking Day is April 3, but you can set a different date if it works better for your company.
Your Walking Day can be any day! Once you choose a day, make sure you mark your employees’
calendars right away, and use one of our email templates to help build awareness. You can also start
sending daily tips, stretches and a walking plan to get employees moving.
Step 3: Choose your event
We have lots of great ideas from other companies and individuals who have celebrated National
Walking Day with us. Take a look at our Walking Day Event Ideas in this resource packet.
Step 4: Plan your event
Use the checklist in this guide to make sure you’ve covered all the details — from food to emails
to healthy living tips.
Step 5: Spread the word
Date set? Now start promoting your event! Use the emails and health information we’ve provided.
Then hang posters and fliers in break rooms, restrooms and meeting areas to build momentum.
You can download posters from the Heart.org/NationalWalkingDay website.
Step 6: Celebrate!
Take a breath, and start walking.
Today is the day you’ll pledge to
live a longer, stronger and healthier life.
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Ideas for Your Event
National Walking Day is a day to kick off a commitment to healthy living. And there are so many ways
to do that! Below is a list of ideas that you can use leading up to the event, on the day of the event and
after the day is over.
Before the Big Day
Building excitement is important. There are many ways to do this including:
O Send emails. Use one of our email templates or get creative and make your own.
O Place give-aways on employees’ desks. Visit shopheart.org for some options.
O Have your CEO or president send company-wide voicemails. Use our templates as a guide.
O A week before the event, kick off a walking competition between your senior leaders. Give them
all pedometers and ask them to input their steps each day into our tracker, which is available
on Heart.org/NationalWalkingDay. The winner and their department could receive some sort of
reward — free jeans day, lunch or time off!
O Setting a goal or making a pledge are often great ways for people to kick off their healthy lifestyle.
Give each employee the Health Goal Shoe Template as a desk drop ahead of the event. Ask each
employee to write down one goal or pledge to start living healthy. Ask them to bring their goals to the
rally and tape the goals to a wall. You’ll have an amazing display that you can keep up to reinforce
employees’ commitment to healthy living. Incorporate this pledge into the Six-Week Walking
Countdown Challenge. (See After the Event for more details.)
Choosing Your Promotional Event
O Wear sneakers. The easiest way to get your employees motivated is to encourage them to wear
sneakers at work.
O Host a walk. Set a time for your senior leaders to lead employees on a 30-minute walk. This
could be indoors by creating a Walking Path, or outdoors. Map a Walking Path at Heart.org/
NationalWalkingDay. Look for the Walking Path link.
O Have a rally. Kick off the day with a rally. Ask your CEO or other senior leader to address employees
using the information in this guide or in our presentation. Announce the start of the Six-Week Walking
Countdown Challenge. (See After the Event for more details.)
O Host a wellness seminar. Create a few breakout sessions for employees including:
— How-to activity seminar with a local fitness center to educate employees on topics
like the proper way to stretch.
— Visit from a nutritionist or dietitian to talk about healthy eating to employees and
answer any questions.
— Cholesterol, blood pressure and other screenings from a local hospital or clinic.
— Testimonial from a heart disease survivor who shares his or her experience.
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After the Event
Healthy living doesn’t stop after one day. Use National Walking Day to keep the momentum going
by launching a six-week program for health. We’ve included everything you need to motivate your
employees — tips, articles and a walking plan.
Six-Week Walking Countdown Challenge
For the next six weeks encourage your employees to keep walking and living a healthy lifestyle.
This toolkit includes six weeks of tips, articles, a walking plan for beginners and a walking tracker.
O 30 Tips — Send one to your employees via voicemail or email each day.
O Articles — Send one to kick off each week via email or as a desk drop.
O Beginning Walking Plan — Send to employees at the beginning of the countdown, or send
one each day or each week.
O Six-Week Walking Countdown Challenge Tracker — Send to employees so they can
track their progress.
Ways To Make It More Exciting
O Make the Six-Week Walking Countdown Challenge a competition and kick it off on National
Walking Day.
O Let your employees form walking clubs and encourage competition at MyWalkingClub.org.
O Hold another rally or a picnic to celebrate the end of summer and six weeks of health.
O Celebrate your employees’ success in walking and lifestyle changes at the Heart Walk. Have fun and
raise funds to save lives from America’s No. 1 and No. 4 killers — heart disease and stroke. Find
details for your local event at HeartWalk.org.
National Walking Day is where millions of Americans across the nation will take steps to a healthier,
but it’s also about having fun and creating camaraderie. Don’t forget to enjoy the day — and good luck!
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Email and Voicemail Templates
Use the text below to promote your company’s participation in National Walking Day. Customize it to fit
your events and/or insert it into any of the applicable National Walking Day templates. You can also use
it for company-wide voicemails.
Talking Points/Email to Management for Event Approval:
To [INSERT NAME]
Health care is one of the most significant cost pressures facing Americans today. In fact, health problems
cost corporate America nearly $226 billion annually in productivity losses. Consider these facts:
O Almost 65% of American adults (more than 135 million) are overweight or obese — and this
number continues to grow;
O Sedentary jobs have increased 83% since 1950; and
O Americans work 164 more hours a year than 20 years ago.
The good news is that the American Heart Association’s movement can play an important role in getting
our employees and our nation healthier.
I would like your approval to kick off a healthier way of living for our employees by celebrating National
Walking Day. The official day is Wednesday, April 3, but we can have our own celebration anytime. We’ll
get free resources to help our employees get on a healthier path.
This is a great cause and a great opportunity to encourage healthier employees. Why? Because …
O We want our employees to be empowered and see how their jobs tie in with quality of life.
O It will increase morale and team-building at our company.
O It will save money in health insurance and increase productivity by promoting a healthier workforce.
O We want our community to know we care.
Thank you
[INSERT NAME OR COMMITTEE NAME]
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Announcement Email/Voicemail to Employees
Walking is so easy. Just put one foot in front of the other. Step by step, day after day, you walk to make
progress. Every day we take thousands of steps to get where we need to go.
Now we can take steps toward a healthy workplace and support the American Heart Association.
On Wednesday, April 3, [INSERT COMPANY NAME] will join the American Heart Association in celebrating
National Walking Day. It is a day to challenge ourselves and our nation to get heart healthy and fit. We will
have several events on this day including:
O [INSERT EVENT – e.g., rally, CEO speech, walk across campus, kick off the Heart Walk]
O [INSERT EVENT]
Mark your calendars now. More details will be coming soon!
[INSERT NAME OR COMMITTEE NAME]
Second Announcement Email/Voicemail with Details
Don’t forget: On Wednesday April 3, we’ll be celebrating National Walking Day with the
American Heart Association.
Why? Because physical inactivity is a huge national problem. Seventy percent of Americans don’t get
enough exercise. That’s true for many of us right here at [INSERT COMPANY NAME]. And it means we’re
at greater risk for heart disease, stroke and other blood vessel diseases.
But we’re not going to take it sitting down.
On April 3, we’ll join millions of men and women across America as they pledge to live a healthier lifestyle
and get physically active.
Here’s what you can do to join in the celebration:
O Show your support and wear sneakers to work on April 3.
O Enjoy heart-healthy foods like fruits and vegetables, lean meat and whole grains.
O Join our all-staff rally at [INSERT TIME] at [INSERT LOCATION]
and pledge to live a healthier lifestyle!
O Since you’ll be wearing your sneakers, we challenge you to take your first of many 30-minute daily
walks on April 3. Follow our designated Walking Path or another route to start a habit of daily walking
at work.
O Visit Heart.org/NationalWalkingDay and use the American Heart Association’s free tips, tools and
trackers to keep motivated on your walking program and to sign up to participate and raise funds for
your community’s Heart Walk.
Don’t forget to mark your calendar for [INSERT TIME] on April 3
to join us in our celebration [INSERT LOCATION].
See you there!
[INSERT NAME OR COMMITTEE NAME]
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Day Before Event Email/Voicemail
Don’t forget: Tomorrow is our National Walking Day celebration! Be sure to join us for our rally and a
short walk. Most of all, don’t forget to wear your sneakers! Meet us at [INSERT LOCATION] tomorrow at
[INSERT TIME].
Don’t be late!
Post Event Email/Voicemail
Thanks to everyone who joined us to celebrate National Walking Day. We had a great turnout and a lot
of commitment to get healthy and get fit. [ADD MORE HERE IF DESIRED, e.g., announcement of winners,
pledges, etc.]
But we can’t get healthy in one day. So we’re launching a Six-Week Walking Countdown Challenge,
courtesy of the American Heart Association. Every week for the next six weeks, we’ll be sending
you everything you need to get you ready for summer. You’ll get:
O Daily health tips through [Email or Voicemail];
O Great weekly articles that will help guide you through the ups and downs of getting healthy; and
O A daily walking plan for beginners. If you’ve never walked for health before, start with this plan
to get going!
[INSERT IF YOU ARE INVOLVED IN HEART WALK]
Don’t forget that part of fighting heart disease, the nation’s No. 1 killer, is helping the American Heart
Association fund lifesaving research. We can do that by spreading the word and raising funds from our
friends and family for the [INSERT CITY NAME] Heart Walk on [INSERT DATE].
Thanks and let’s get walking!
[If applicable, include information about another rally or event at the end of the six weeks]
Daily Email for Six-Week Walking Countdown Challenge
Below are some tips for sending your daily email with tips, the walking plan or the article.
O Use the countdown theme by spelling out how many days are left, e.g., 30 days.
O Use the countdown in reverse by announcing which day of the countdown you’re on, e.g.,
Day One, Day Two.
O Ask for feedback on the tips you’re sending. For example, if you provide a tip on healthy
substitutions, ask your staff to send in their tips, then share them with the company the next day.
O Ask employees to make the recipes and send pictures of their creations that you can share
with the staff.
O Don’t overwhelm your staff with too many messages. Use different mediums, e.g., send daily tips
through voicemail or send one email a week with the walking plan for the week and the article.
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Appendix:
O Six Weeks of Healthy Living Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
O Healthly Living Articles
c Week One: Walking 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
c Week Two: How to Stretch, Warm Up and Cool Down . . . . . . . . . . . . . 14
c Week Three: Fitting Fitness Into a Busy Schedule. . . . . . . . . . . . . . . . . 16
c Week Four: Stepping Out: 5 Ways to Make Walking More Fun . . . . . . 17
c Week Five: Time of Day Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
c Week Six: Staying Motivated/Getting Back on Track . . . . . . . . . . . . . . 19
O Six-Week Beginner Walking Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
O Six-Week Walking Countdown Challenge Tracker. . . . . . . . . . . . . . . . . . . 22
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Six Weeks of Healthy Living Tips
Try one tip a day for six weeks to improve your heart health.
Week One
Remember the turtle: Slow and steady wins the race. If you start eating healthy and exercising on
January 1 and lose just one pound a week, you’ll be 52 pounds lighter on December 31.
Have fun! To make physical activity a habit, choose an activity you really like. Then start slowly
and gradually increase the time and intensity. Pretty soon, you’ll have all the gain without any pain!
Turkey surprise! Replace ground beef in recipes with ground turkey to lower the amount of
saturated fat. You can add spices like cumin or sage to make up for turkey’s milder flavor.
To increase your physical activity, wear a pedometer for a week or two to find out how many
steps you take on average each day. Then every two weeks increase your daily average by 500
steps. Before you know it, you’ll hit 10,000 steps a day!
Reducing your sodium intake can help control your blood pressure. Do it gradually to let your
taste buds adjust. Use fresh, frozen and canned vegetables without added salt. The American
Heart Association recommends getting less than 1,500 mg of sodium a day.
Week Two
Listening to music can help make physical activity more fun so you’ll do it longer.
A ﬁber-rich diet helps lower LDL (bad) cholesterol levels, raise HDL (good) cholesterol levels and
helps control glucose levels. Fiber-rich foods include oats, peas, beans, apples and carrots. Your
daily fiber intake should be about 25–30 grams.
When cooking, use lower-fat substitutes. Use low-fat yogurt instead of sour cream. Replace
ground meat with beans or rice. And substitute egg whites for whole eggs.
Want new ways to improve your ﬁtness? Help in your neighborhood. Consider volunteering
for a landscaping project, helping elderly neighbors with their yards or working in community
housing projects.
Beware! With toppings and dressing, fast-food salads can have as many calories as a hamburger.
Pick darker greens and vegetables to get vitamins and fiber, and skip the croutons, sour cream and
taco chips. Use low-fat salad dressing and dip your fork in it before spearing your salad.
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Week Three
Be creative! Change “onefer” activities into “twofers.” Do lunges while you vacuum. Stretch your
neck and shoulders while you drive. And if you can, walk while you have a meeting.
Fit in ﬁtness wherever you can. Park farther from the door when you go to the bank. When your
family visits for holidays, take a walk with them to catch up.
Choose your calories! That 100-calorie pie isn’t the same as 100 calories of broccoli. The
pie’s calories come from fat, while the broccoli’s comes from carbohydrates, fiber and minerals.
Consider what will most benefit your body.
End your meal with sugar-free, fat-free frozen yogurt or a small cone of fat-free yogurt. Ices,
sorbets and sherbets have less fat and fewer calories than ice cream, but they’re chock full of
sugar so go easy.
Jumping rope is a classic you’re never too old to do. Use heavy cotton or hemp rope. To measure
the right length, fold the rope in half. It should reach from your armpit to the floor.
Week Four
Be alert for traps. Fat-free breakfast muffins may have lots of added sugars. And skinless fried
chicken can have almost as much fat as fried chicken with the skin.
To work out harder on a treadmill, increase the elevation. Or just walk once or twice a week in a
hilly area to increase the intensity of your workouts.
You don’t have to give up all the foods you like. It’s the size of the portion that counts. And if you
reduce the number of high-fat foods you eat, you can lose a significant amount of weight.
Keeping a record of what you eat every day is the best way to succeed at losing weight and
keeping the pounds off. It helps you spot problems and patterns, and record your progress.
Keeping up with your record takes practice but the benefits are worth it!
When dining out, cut fat calories by choosing grilled or broiled meats. Also look for lower-fat
meats, such as sirloin. Finally, request a small serving size. Serving size does matter!
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Week Five
The best vegetable oils are canola and olive oil. They’re low in saturated fat and have the most
monounsaturated fat.
If you tend to have cold or rainy weather, consider an indoor stationary bike. If you have an
outdoor bike you don’t use, a device called a wind trainer can convert it to a stationary bike.
Check the Nutrition Facts label on frozen dinners. You want no more than 30 percent of calories
from fat, 10 percent of calories from saturated fat and 200 mg of sodium for every 100 calories.
Wearing ankle weights while you walk is a great way to give your legs a workout. But don’t
walk too far because they throw off your natural gait and can lead to injury.
Unreﬁned whole-grain foods have ﬁber to help lower blood cholesterol and help you feel full.
Week Six
Travel often? Don’t just sit and read or watch television while waiting for a flight. Stretch your legs,
and get moving.
Using herbs and spices in your meals increases the ﬂavor without affecting diabetes control. But
beware of herb blends that contain sodium and salt, such as lemon pepper and garlic salt.
If your blood sugars are low, don’t eat chocolate. It tastes good, but has a lot of fat, which your
body absorbs more slowly. Choose a fat-free snack to get back to normal quicker.
Empty tennis ball cans are great for weights. Just fill them up with sand and duct tape them.
Voilà, instant dumbbells!
When you go out to eat, ask the waiter to leave chips,
French fries or other high-fat side dishes off your plate.
Ask for vegetables or fruits instead.
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Week One
Walking 101
The popularity of walking as a fitness activity has grown by leaps and bounds. Walking is low-risk
and easy to start, and is has proven health benefits.
A regular walking program can:
O Improve your cholesterol profile
O Boost your bone strength
O Lower blood pressure
O Prevent weight gain
O Increase your energy and stamina
Experts at the American Heart Association recommend that every American adult engage in 30 minutes
or more of moderate intensity physical activity just about every day of the week, at least 2½ hours per
week. You can do that by walking two miles briskly (about four miles an hour). If this is too fast, choose
a more comfortable pace.
Get Ready!
It’s simple to start a walking program! All you need are comfortable clothes and supportive shoes. Layer
loose clothing, keeping in mind that brisk exercise elevates the body’s temperature. Shoes specifically
designed for walking or running are best. Make sure you have a little wiggle room (½”) between your
longest toe and the end of your shoe. Avoid cotton socks since they retain moisture and can promote blisters.
Technique
O Begin with short distances. Start with a stroll that feels comfortable (perhaps 5–10 minutes) and
gradually increase your time or distance each week by 10–20 percent (add just a few minutes
or blocks). If it’s easier on your joints and your schedule to take a couple of shorter walks (10–20
minutes) instead of one long walk (30–40 minutes) each day, do it!
O Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms
naturally. Avoid carrying hand weights; they put excessive stress on the elbows and shoulders. Don’t
overstride. Select a comfortable, natural step length. If you want to move faster, pull your back leg
through more quickly.
O Breathe deeply. If you can’t talk or catch your breath while walking, slow down. Speed isn’t
important at first — just establish the walking habit.
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Intensity
To warm up, walk at an easy tempo for the first several minutes. Then gradually adopt a more purposeful
pace. You can incorporate some brisk intervals to add variety. For example, walk one block fast, two
blocks slow and repeat several times. Gradually add more fast intervals with shorter recovery periods.
Concentrate on increasing your speed while maintaining good posture.
Walking hills is a great way to tone your legs. Using Nordic walking poles can boost the calorie-burning
value of your walk while promoting good posture and overall muscle endurance. Treadmill walking is a
good option during inclement weather.
The end of your walk is an ideal time to stretch since your body is warmed up. Stretch your hamstrings
and calves (important walking muscles) as well as your chest, shoulders and back. Hold each stretch for
15–30 seconds.
Track your progress. Experts recommend that you walk at least 30 minutes a day. If walking is part of
your weight-loss plan, more is better. Walking 60 minutes a day at brisk intervals will help you burn more
calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the
course of a day. The best schedule is one that keeps you walking and keeps you fit!
Safety
Listen to lively music while you walk to energize your workout. But if you wear headphones, keep the
volume down and watch out for traffic.
Wear light colors or reﬂective clothing and carry a flashlight or glow stick so you can be seen if you walk
when visibility is low.
Stick to sidewalks when you can, and choose streets with lower speed limits.
Faster streets are riskier because motorists are less likely to
see pedestrians and can’t stop as quickly.
Know your area. Which businesses are open? Where are
emergency telephones located? Walk on well-traveled
streets rather than taking shortcuts in alleys or parking lots.
Be calm and self-assured and walk purposefully to lower
your chances of becoming a victim.
Two heads are better than one. Walking with a partner
or in groups discourages crime and may help alert you to
dangers such as speeding motorists or unleashed dogs.
If you have foot, knee, hip or back pain when walking,
STOP and check with your doctor. You may need special
exercises or better shoes. If you have osteoarthritis and
have increased joint pain that lasts an hour or two after
walking, consider another activity like stationary cycling
or water exercise. Don’t stop exercising altogether!
Walking program developed by American Council on Exercise® in collaboration with the AHA.
©2011 American Council on Exercise. All rights reserved
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Week Two
How to Stretch, Warm Up and Cool Down
Warm Up
Begin with low-intensity aerobic activity that warms up the muscles you will be using during your workout.
If you’re a walker, this simply means you should walk at an easy pace for the first few minutes of your walk.
Then, over the course of your warm-up, gradually increase your pace. The duration of the warm-up activity
will depend on the intensity of your walk and your fitness level.
Stretching
Flexibility exercises may be included after your warm-up, or, even better, at the end of your walk. Stretching
muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the
rise in muscle temperature and circulation increases muscle elasticity, making them more pliable. Be sure
to choose flexibility exercises that stretch the primary muscles you will be using during your workout. Great
stretches for walking include: hamstrings, Achilles tendons and calves, hip flexors, abductors, as well as
upper body stretches such as opening the chest and stretching the low back.
Here are some great stretches you can try:
Hamstring Stretch:
Prop one foot up on a low secure bench or stair step. Stand tall. Keeping your chest high, hips
square and tailbone lifted, bend forward from your hips. Feel a stretch in the back of your thigh
or knee. Hold 20–30 seconds on each leg.
Calf Stretch:
Stand facing a wall with both hands on it. Position one foot forward (knee bent) and the other leg
back with the leg straight, toes pointing at the wall. With your stomach tight, lean in toward
the wall until you feel a stretch in the lower part of the back leg. Hold 20–30 seconds on each leg.
Shoulder Rolls:
Lift your shoulders up toward your ears, then down and backwards in a circular motion. Repeat
5–10 times. Perform with both shoulders simultaneously or alternate right and left.
Hip Flexor Stretch:
Lunge forward with one leg, knee bent. The back leg can stay straight or bend slightly. Push
your hips forward until you feel a stretch in front of your back thigh near the groin. Keep your
torso upright and your front knee behind your toes. Hold 20–30 seconds on each leg.
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Abductor (inner thigh) stretch:
Keeping your torso upright, lunge to one side with a bent knee over the toe. Keep your other leg
straight. Push your weight to the “bent knee” side until you feel a stretch in the inner thigh of your
straight leg. Hold 20–30 seconds on each leg.
Chest stretch:
Place your fingertips lightly on the back of your head. Push your elbows back while squeezing
with your upper back until you feel a stretch in your chest near your underarms. Hold for
20-30 seconds.
Another option is to stand in a corner with one hand or elbow on each wall. Your feet should
be 1½–2 feet away from the corner in a split stance. Keeping your back straight and tummy
pulled in, lean into the wall until you feel a stretch in your chest near your underarms. Hold for
20–30 seconds.
Cool Down
The purpose of a cool-down is to lower the heart rate and metabolism slowly, which helps to avoid blood
pooling, cramping or stiffness after a workout. By cooling down, you ensure circulation is maintained
to vital organs so you’re less likely to become lightheaded or dizzy. The heart is also protected by cooling
down because it reduces high concentrations of hormones, like adrenaline. A great way to cool down
after walking is to go at a slower pace and to stretch the muscles that you just worked.
© 2008 American Council on Exercise. All rights reserved.
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Week Three
Fitting Fitness Into a Busy Schedule
By now you know that exercise is good for you, and that you should do something regularly, like walking.
What’s the best time to exercise? Anytime!
A healthy exercise program includes muscle strengthening, flexibility training and plenty of aerobic exercise
such as walking.
Creative Scheduling
Even with a busy schedule, you can find creative ways to make time for walking. If you can fit in two
10-minute sessions during the day, it will benefit you almost as much as one 20-minute session. (Updated
guidelines from the US Department of Health and Human Services [2008], the American Heart Association
and American College of Sports Medicine [2007] state that moderate-intensity activity such as brisk
walking can be performed in 10-minute bouts for improved health.) You just need to fit in a total of 2½
hours over the course of a week.
O You can easily accomplish 10–15 minute sessions by walking around the neighborhood after
work, walking to a lunch spot that’s 10 minutes away or heading to the corner store for a few items.
Instead of seeking the closest spot, save time, frustration and gas by parking farther from your
destination and using the time and energy to walk. Or, if you take the bus, get off a stop earlier and
take a brisk walk.
O To catch up with an old friend, schedule a walk together. It’s a great way to get some exercise
and fresh air while you’re enjoying each other’s company. Chances are that you’ll be so focused on
the conversation that you’ll walk farther than you planned.
O Do you or your friend have a pet? If so, volunteer to be the official dog walker and everyone will get
more exercise — including the dog!
O During the work day, take the long way to the copier or restroom. Walk over to talk to someone
instead of calling. Instead of a coffee break, take a 10-minute walk break! You’ll burn a few extra
calories and prevent stiffness.
O Discuss business plans with colleagues while going for a short walk instead of sitting at a desk.
Develop a new corporate culture of “walking meetings.”
O On weekends, take a walk to reconnect with your family members. If the kids want to go to the
park or a friend’s house, walk to get there.
O Turn shopping into an aerobic activity. Shopping is walking, so don’t stop for 10 minutes straight
and you’ve worked in one of your daily sessions! Check with your local mall for mall walker programs,
and you’ll have company.
© 2008 American Council on Exercise. All rights reserved.
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Week Four
Stepping Out: 5 Ways to Make Walking More Fun
1. Urban walk. Start at a slow pace for five minutes. After you’re warmed up, alternate between
a slow and rapid pace for each city block. Take flights of stairs two at a time. Find a bus stop
or a park bench and do some stretching to cool down.
2. Mall walk. Indoor malls give you a safe environment with restrooms, water, refreshments, and
interesting sights, no matter what the weather or time of day.
3. Tourist walk. Walking can help you manage jetlag as well as explore a new locale. Check with
the hotel or tourist information center for safe routes and sightseeing maps.
4. Meditation walk. Focus on the soles of your feet meeting the ground and notice the pressure
changes as you stride. Awaken all your senses to what you hear, see, smell, and feel.
5. Forest or creek walk. Start with easy trails. Carry bottled water, dress in layers, and wear
waterproof shoes in damp areas. Look for waterfalls and other natural wonders.
Source: The Walking Deck: 50 Ways to Walk Yourself Healthy, by Shirley Archer, published by
Chronicle Books.*Reprint permission granted from Hope Health - www.hopehealth.com
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Week Five
Time of Day Tips
Tips for Early Morning Walkers:
O The night before, get your walking clothes and shoes ready so it’s easy to put them on and head
out the door.
O An MP3 player or other portable music device programmed with uptempo music or set to your
favorite radio station can keep you moving at a brisk pace. Just make sure you can still hear traffic.
O Stretch your calves and hamstrings at the end of your walk. Watch a morning news show
or check your email while stretching.
O If it’s dark outside, wear clothing with reflective stripes so motorists can see you.
Congratulations! You’re getting your day started right!
Tips for Lunchtime Walkers:
O Schedule your lunchtime walk in your work calendar. Think of it as an important appointment,
which it is!
O If you can, keep everything you’ll need for walking at work. This way you won’t find yourself
saying “I forgot my shoes. I can’t go.”
O Recruit a couple of colleagues to join you so you can keep each other on track.
O Depending on your walking pace, the weather and your tendency to sweat during exercise, you may
be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a
T-shirt. In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat
up after about 10 minutes, so avoid the tendency to overdress. You’ll be MOVING, not sitting in the
fresh air!
O Pick a route where you can grab a healthy snack or lunch at the end of your walk, or better yet, pack
your own.
Congratulations on ﬁtting in ﬁtness!
Tips for After-Work Walkers:
O Have a light snack at about 4 p.m. (for example, a fat-free, 1% fat or low-fat unsweetened yogurt
and one tablespoon of unsalted almonds (about 4–6 nuts), or an apple and 1 oz of fat-free, 1% fat
or low-fat cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
O Pick an area that’s not heavily trafficked since rush hour can increase air pollutants.
O Walk tall and do some backward shoulder rolls to relieve work stress.
O If it’s dark, wear clothing with reflective strips so motorists can see you.
Congratulations on taking care of yourself!
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Week Six
Staying Motivated/Getting Back on Track
Are you finding it difficult to get out of bed in the morning for your daily walk? Are you making up excuses to
skip the walk at lunchtime? Even the most dedicated exercisers occasionally get bored with their routines.
Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale
exercise regimen.
Quick Fix
First, evaluate your routine to determine what really bores you. A new variation on your favorite activity —
such as a scenic new route — may reinvigorate a stale course. If you’ve always walked indoors, logging
miles on a treadmill or indoor track, move your workout outside for a change of scenery. Hike on trails;
walk through a park or around a lake.
Good Company
Walking alone often is an oasis of solitude in a busy day, but maybe you need some company. Ask a
friend to be your walking partner — you’re much less likely to skip a workout if someone is waiting for
you. Just about every sport or activity has a club; to find one, ask around at gyms or local community
centers. Keeping up with the crowd also means that you’ll be challenged to improve and take your walking
workouts to a new level.
Challenge Yourself
Many exercisers walk simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as
walking a 5k or 10k race — especially one that benefits a charity or cause such as fighting heart disease —
will give your daily workouts more meaning. Start by incorporating bursts of speed into your walks.
After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as
speed walking to the next tree, or as structured as timed intervals on a track or walking up stadium steps.
Add Variety
Elite triathletes pioneered the concept of cross-training, and it works for the rest of us, too. If you usually
focus on one activity, such as walking, substitute another a few days a week. Consider adding 1–2 days of
strength training exercises to your routine. Ideally, any exercise program should include moderate-intensity
aerobic physical activity, muscle strengthening exercise and flexibility. A certified personal trainer can help
you if you’ve never tried this type of workout.
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New Toys
Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging.
Pedometers, heart-rate monitors and MP3 players are just a few items to consider. Find out which
new training gadgets are available for your favorite activity. Even buying new walking shoes or clothes
can inspire you to get out and use them.
When You’ve Gotten Off Track
When you’ve lapsed from exercise, identify where you went wrong. Was it illness, bad weather, travel
or staying busy with a big project at work? Figure out what caused you to break your good habits and
ways you can avoid this in the future. Then look at your schedule to see where you can fit in your daily
walks. Even if you have limited time, try to fit a couple of 10–15 minute brisk walks in during the day.
Remember, some exercise is far better than none, but make sure you get at least 150 minutes (2½
hours) per week of moderate-intensity aerobic activity.
Take a Break
Sometimes you really do need time off. In that case, cut back on your usual routine or tweak it. You might
even find a new twist that you enjoy more than your old standby. Once you’ve fought your first battle
with boredom, you’ll know the tricks to keep your routine from becoming too routine. Trying new routes,
new challenges and new activities — and learning how to throw a little variety into your tried-and-true
routine — can help you avoid making creative excuses to not exercise.
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Six-Week Beginner Walking Plan
This six-week program is for the beginner walker who wants to improve overall health and increase
energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have
found that about 30 minutes a day of regular moderate exercise is effective for improving health and
reducing the risk of many diseases.
Monday, Wednesday and Thursday are the core workout days, with Tuesdays and weekends optional at
the beginning. Fridays are rest days or “Alternate Activity” days. Pick which days of the week work best
for you and your schedule. Always start your walk with 3–5 minutes at an easy warm-up pace. To find
more advanced plans or the plan that works for you, visit Heart.org/NationalWalkingDay and take
our walking plan quiz to get started.
Weekend Workout
Monday
Tuesday
Wednesday
Thursday
Friday
Easy walk: 5–10 mins
Stretch: 2 mins
Easy walk: 5–10 mins
Easy walk: 10–15 mins
Week 1
Easy walk: 5–10 mins
Stretch: 2 mins
Easy walk: 5–10 mins
Easy walk: 10–15 mins
Rest
Window shopping
is great!
Week 2
Easy walk: 5–10 mins
Stretch: 2 mins
Brisk walk: 5–10 mins
Easy walk: 10–15 mins
Easy walk: 10–15 mins
Stretch: 2 mins
Brisk walk: 5–10 mins
Rest
Easy walk: 15–20 mins
Week 3
Easy walk: 10–15 mins
Stretch: 2 min
Brisk walk: 5–10 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Easy walk: 10–15 mins
Stretch: 2 mins
Brisk walk: 5–10 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Rest
Don’t window shop!
Keep moving!
Week 4
Easy walk: 10–15 mins
Brisk walk: 5–10 mins
Stretch: 2 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Easy walk: 10–15 mins
Brisk walk: 5–10 mins
Stretch: 2 mins
Easy walk: 15–20 mins
Stretch: 2 mins
Rest
Brisk walk: 20–25 mins
Week 5
Easy walk: 10–15 min
Brisk walk: 10–15 mins
Stretch: 2 min
Easy walk: 25–30 mins
Stretch: 2 mins
Easy walk: 10–15 mins
Brisk walk: 10–15 mins
Stretch: 2 mins
Easy walk: 25–30 mins
Stretch: 2 mins
Alternate Activity of
your choice:
Go dancing, rake leaves
for 20+ mins
Easy walk: 25–30 mins
Alternate activity of
your choice for 20–30
minutes
Easy walk: 30–35 mins
Stretch: 2 mins
Easy walk: 25–30 mins
Stretch: 2 mins
Rest
Easy walk: 25–35 mins
NOTE: always rest
when necessary!
(optional)
Easy walk: 15–20 mins
Easy walk: 10–15 mins
Remember: rest when
necessary.
Easy walk: 15–20 mins
Total Time: 24–34 mins
Easy walk: 15–20 mins
Week 6
Power Intervals
–Power walk: 30 secs
–Easy walk: 1 min
Repeat 4–6 times.
Easy walk 3–5 mins
Congratulations! Now that you’ve completed the American Heart Assocation’s six-week walking
program, continue to make walking a regular part of your life. For ongoing health and energy, try
to walk at least 30 minutes a day, five days a week. As you’ve learned in this program, vary your
speed, course and time to challenge yourself and to keep your program interesting. You’re on your
way to a healthier lifestyle!
Walking program developed by American Council on Exercise® in collaboration with the AHA.
©2011 American Council on Exercise. All rights reserved
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C O M PL E T E D
OFFICIAL PARTICIPANT
American Heart Association’s National Walking Day
Six Week Walking
Countdown Challenge Tracker
THU
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WEEK 6
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WEEK 3
WEEKEND
WEEKEND
©2013, American Heart Association DS-6537 1/13
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