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Exercise and Log

Walk it out with a Walking Club

There are many innovative way to actively move ourselves, from skateboarding, to cycling, to rollerblading, the list goes on and on. In terms of health however, walking still remains one of the best ways to get from place to place. Walking allows you to reap the benefits of exercise, while enjoying nature or social interaction simultaneously. This month, challenge yourself and your colleagues to participate in daily exercise at work by forming a walking club!

Walking clubs are a great way to get co-workers and the school community moving around, as it is an activity almost anyone can take part in. Walking is considered a lower impact physical activity, making it fairly accessible even to those who may have physical health concerns. It also provides cardiovascular and aerobic health benefits, and strengthens muscles and bones. Additionally, walking can help with stress reduction and relaxation(especially if you are able to socialize with others while you walk—laughter is encouraged).

Here are a few ideas to get you and your school community started:

  • Fit in a walk with a colleague anytime during the day that works for you. It could be before or after hours, during lunch or you could even arrange to meet at a time away from work.
  • Make your walks 10 minutes or more (for a total of 150 minutes per week). Physical activity has more health benefits when accumulated in bouts of at least 10 minutes. Find creative ways to extend your walks, like going to a café a few minutes further away than your usual coffee shop.
  • Use an activity tracking app or device. Seeing the number of steps you take each day will make you more accountable and create awareness about how much you should be moving.
  • Use a tracking service with a points program that rewards you for participating or create your own points system. Challenge yourself by joining more difficult challenges for larger prizes.
  • Ensure you dress for the weather and keep any additional clothing or equipment you might require in your vehicle or at your desk. If the weather doesn’t permit an enjoyable outdoor experience, drive to an indoor track or mall instead.

Whatever way you, your coworkers and your school community choose to structure a walking club, take pride in taking steps to improve your health and foster camaraderie.


Heart and Stroke Foundation. A NEAT way to increase your activity. January 22, 2015.
Leeds, Grenville & Lanark District Health Unit. Physical Activity at Work.

Disclaimer:The health-related information provided herein is intended for informational purposes only and not a substitute for medical advice. Always speak to your health care providers regarding any health-related questions you may have.