How to Get Started Walking to Work

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By Lilia Scott
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(4 Ratings)

Walking to work can be the highlight of your day. If you also go to the gym or are considering a workout routine, your journey to work as a pedestrian is multi-tasking since you commute and exercise at the same time. After a stressful day, travel home on foot can wash away the day’s difficulties and deliver you home ready to relax and enjoy yourself.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Sunglasses
Backpack, or for very light loads, a bag with a strap you can wear across your chest or back
Hat
See a doctor (if there is any chance you aren't healthy enough to walk to work)
Walking route
Comfortable clothing (see above)
Athletic shoes (see above)
Sunscreen

Decide if You Should Walk to Work

Step 1

Is your commute 2 miles or less OR can you access public transportation within 2 miles of your home or work?
Step 2

Do you want to exercise for better health, to reduce stress, to save money on gas and maintenance for a car or are you concerned about the environment and global warming?
Step 3

Are you in reasonably good health?

What You Gain by Walking to Work

Step 1

Improved health: Walking can prevent heart disease, type II diabetes, breast and colon cancer.
Step 2

Save time: If you are going to a gym, or plan to begin working out at a gym, you could save time every day. Let’s say you drive 2 miles to work each day, and it takes you about 15 minutes. Then you also spend an hour each day exercising (and it takes you 30 minutes to get to and from the gym). That’s 1 hour and 45 minutes that can be replaced with 40 minutes to an hour (depending on your pace) of walking. You could save an hour each day!
Step 3

Reduce stress: Once you’ve made it home, all frustrations from work should be walked off.
Step 4

Save the environment: Even if your commute is very short, the most polluting part of driving is the “cold start” when you start your car after it’s been sitting all night long.

Clothes for Walking to Work

Step 1

Dress in comfortable, loose-fitting and breathable clothing. Underlayers of cotton or synthetic fabrics specifically designed to “wick” moisture away from your skin work best. The right one for you will depend on your level of exertion.
Step 2

Depending on the weather, dress in layers so that you can remove a layer as you warm up from walking and put a layer back on if you feel cool from wind or slowing down. Unless it is very warm out, make you sure your warm layer is wool or fleece–cotton isn’t as effective for maintaining warmth.
Step 3

Protect your skin and tempature by wearing a hat.
Step 4

Protect your eyes from UV exposure with sunglasses.
Step 5

Always wear sunscreen on your face, neck and chest if exposed. Even with a hat, you will get sun exposure on any part of your body not covered in clothing. Wearing sunscreen reduces your risks of skin cancer and unnecessary aging of the skin.

Shoes for Walking to Work

Step 1

Size: Your shoes must fit well, but leave enough room so your feet can expand while walking. Most people wear shoes that are too small. Try the half to full size up, as long as they don’t feel like “clown shoes.”
Step 2

Flexibility: Make sure the shoe you wear bends at the ball of your foot and that you can twist it from side to side. Your foot rolls through each step.
Step 3

Heel: Walking shoes should be flat and low to the ground.
Step 4

Try a well-fit pair of athletic shoes (cross trainers or running shoes, for example).

Good Posture for Walking to Work

Step 1

Stand up straight.
Step 2

Eyes forward, not looking down but rather 20 feet ahead.
Step 3

Your shoulders should be relaxed and slightly back.
Step 4

Suck in your stomach and tuck in your behind.
Step 5

Roll you feet from heel to toe as you walk.
Step 6

Take smaller steps at first.
Step 7

Swing your bent arms opposite your step if it isn’t too tiring.

Some Guidelines for Walking to Work

Step 1

Stretch before and after your walk.
Step 2

Budget 30 minutes per mile when you start. You will find over time that you’ll walk faster (20 minutes per mile is your goal for optimal health benefits), but this is a good pace to expect of yourself at the beginning.
Step 3

Slow down if you get out of breath. You should be able to carry on a normal conversation while walking.
Step 4

Begin with 1 day per week, increasing a day each week up to 3 or 5 days per week.

Comments

picperfect0529 said

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on 4/4/2009 check out the RSDP progran by at 7dayfitness.com...Wesley Virgin IV is a Master Trainer and Master Motivator, and his program helped me completely overcome my procrastination problems in no time!

invitestory said

on 3/28/2009 5 Stars! As a bicycle commuter in Alaska, this article reminded me of all the reasons I bundle up in freezing temperatures and leave my ice-covered vehicle in the driveway. Thanks Lilia for a great article.Sam Samson - www.SamSamson.com

AnneZ said

on 3/28/2009 National Walking Day by the Heart Association is April 8th I believe! GREAT tip we ALL can do. Better for our health and the environment! Way to go! 5*