Safe Walking

Tips

Walking is an excellent exercise for people of all ages. It is easy on the body, and can be done throughout the seasons. Given this, there are still ways to ensure that your experience remains safe and enjoyable.:

Walking Form

• If you have been inactive, check with your doctor before beginning any exercise, including extensive walking activities.
• Don't push yourself. Set small goals to start with, then increase them as your body becomes accustomed to a regular walking routine.
• While walking, ensure you are landing on your heel, rolling your foot from heel to toe, and finally pushing off with your toes.
• Start your walk at a slower pace to warm up (5 minutes) and finish with 5 minutes of stretching. Target tight areas by holding them in a stretch for 60 seconds.
• Watch the tendency to round your shoulders while walking. Imagine there is a headlight in your breastbone: shine it forward, not down at the ground. Look to the horizon.
• Listen to your body. If you feel pain, dizziness, nausea or physically uncomfortable in any way, stop exercising. If the symptoms don't go away, call your doctor.
• If you become breathless while walking and talking, slow down.
• Drinking water is always good. Drink small amounts before, during and after you walk/wheel. This is especially important if you are sweating heavily due to warm weather.

Personal Safety

• Walk with a friend for pleasure and safety.
• Stick to areas that you know to be safe; have a clear idea of where you are and where you are headed.
• If you are out walking/wheeling alone, ensure a friend or family member knows your route and your expected time home.
• Take additional precautions if walking at night. Stick to well lit areas. Wear bright, reflective clothing; orange and yellow are best.
• Be aware of how your presence may affect others. This is especially important for men to remember. Cross to the other side of the street if there is a possibility that an oncoming walker may be afraid of you. Don't follow too closely when you are walking behind other walkers; walk past them or cross the street.
• Ensure you are carrying personal and medical information with you at all times.
• Avoid carrying a purse or hanging wallet. Don't walk/wheel with valuables. Carry personal belongings in a safe place, hidden against your body.
• Walk with confidence and a look of knowing where you are going.
• Always walk facing traffic and ensure drivers see you by making eye contact.
• Walking with a dog can provide you company, discourage any unwanted interaction and encourage fellow dog-walker camaraderie.
• If you are walking a trail, make sure that you remain on it. Not only is there the potential for you to get lost, it is also hard on wildlife.

Winter Walking Tips

• When you're walking to work or doing errands in the winter, plan your route and give yourself plenty of time to get where you're going so you don't have to rush.
• Your footwear should have rubber or neoprene soles that provide traction on snow and ice. Don't wear shoes or boots with plastic or leather soles.
• Stay on designated walkways. Don't take shortcuts over snow piles or areas that aren't cleared of snow and ice. If a sidewalk is covered with ice, try to walk along the grassy edge for traction.
• If you have no choice but to walk on icy or slippery areas, take short steps or shuffle your feet. Bend your body slightly and walk flat-footed, keeping your center of gravity over your feet as much as possible. Be prepared to fall and roll into the fall as much as possible to avoid hurting your wrists and arms; roll with sequential contacts at your thigh, hip and shoulder.
• If your feet shoot out from under you and you're falling backward, bend your back and head forward so your head doesn't strike the pavement or ground.
• Be careful getting in and out of your vehicle or on and off buses. Use the vehicle for support.
• Watch for moving cars hidden from view by snow banks. Proceed cautiously.

Healthy Ontario

Seniors

• Walking is an excellent exercise for seniors. It can improve cardiovascular fitness, bone strength and muscular strength. It is low impact, free and high in health benefits!

• Ensure you see your doctor before embarking on any new fitness program, especially if you are overweight, have been inactive or live with a chronic medical condition.
• Walk on debris-free, softer ground, such as grass or a dirt path; it is more foot and joint-friendly.
• Avoid overexerting yourself during hot weather. Drink plenty of fluids.
• Contact City of Peterborough Recreation (742-1111) for information on suitable parks and trails. Consider asking about accessibility, terrain and number of park benches.
• If you are new to the area, consider walking it first with a buddy.
• Cold weather can cause numbness, limiting your ability to detect trauma or wounds to the feet. Try walking at the local mall or an indoor exercise facility when it is cold outside.
• Consider carrying a cell phone for special circumstances.
• Consider joining a walking club specific to your abilities.
• Consider starting up a walking club of your own with friends and neighbours.
• Consider using a hip protector product to reduce the risk of injury if you fall. (Ask your doctor for details.)

People with Disabilities

• Ensure you visit your physician before embarking on any new fitness program.
• Contact City of Peterborough Recreation (742-1111) for information on suitable parks and trails. Consider accessibility, terrain, and your abilities before heading out.
• If you are new to an area, consider walking your route first with a buddy.
• Talk to local support organizations for their suggestions on appropriate walking/wheeling areas in the community.
• Consider carrying a cell phone for special circumstances.
• An able-bodied person can help someone with a disability to better enjoy his or her walk. For example, a sighted companion can warn a vision-impaired person of upcoming obstacles.