Take a Safe Walk

Walking indoors at a mall or around an indoor track at a recreation center is certainly the safest way to get your steps in. But there are significant health benefits (Christian, 2020) to being outside and breathing fresh air. So, if you prefer to take walks through a neighborhood or at a local park, follow these safety guidelines

Be prepared but unpredictable.

• Plan your route ahead of time and for an area you’re familiar with, so that you walk wit
• Wear appropriate shoes, preferably sneakers, that give you support and grip.
• Don't make it easy for someone to learn your walking pattern. Vary your route, and walk at different times from day to day.
• If you can't walk with a friend or family member, let someone know that you're headed out by yourself and where you’ll be walking.

Leave the valuables; take your phone.

• Don't wear a watch or other jewelry, and don't carry your wallet.
• Take your cell phone with you so that you can call for help in an emergency. You can also download an ICE
• (in case of emergency) app and enter your emergency contact and medical ID information. If your phone has a location-sharing feature, turn it on so that a friend or family member can track you as you walk.

See and be seen.

• Walk during full daylight whenever possible.
• If you walk in the dark, or during sunrise or at dusk, try to walk in a well-lit area. Wear bright clothing or a reflective vest, and carry a flashlight (National Institute on Aging, 2020).
• Walk on a sidewalk or a trail, if you can. If you walk on the street, walk on the left side so that you can see traffic as it approaches.
• Give yourself plenty of time to cross the street, looking left, right, then left again before you cross.
• Always cross in a crosswalk, if possible.

Stay alert.

• Never talk on or look at your cell phone, especially while crossing the street.
• If you choose to listen to music on headphones, use only one earbud so that you can hear what's going on around you.
• Keep an eye out for trip and slip hazards—like tree roots, uneven sidewalks, small potholes, and ice patches.
• Watch for unleashed dogs. A free-roaming dog coming toward you may just want to greet you, but there's always the risk that it doesn't. Experts say your best bet is to stay calm, not turn your back, and avoid direct eye contact (Centers for Disease Control and Prevention, 2021).

Before you start any exercise regimen, ask your doctor to clear you for physical activity. Then work your way up to longer and longer sessions. For a walking routine, try increasing each outing by 10 minutes until you can walk for 30 minutes every day. Use this chart to track your times and plan your paths.

Motivational Tip:
Walking for 30 minutes a day can reduce your risk of heart disease by up to 40 percent.

References

Centers for Disease Control and Prevention. April 13, 2021. "This Is Dog Bite Prevention Week."

Christian, W. March 19, 2020. "Get Sunshine and Fresh Air While Sheltering in Place." The Ohio State University Wexner Medical Center.

National Institute on Aging. April 2, 2020. "Safety Tips for Exercising Outdoors for Older Adults."