Want to exercise without going to a gym? Walking is a great form of exercise that you can do alone, with others, outside or inside.  Follow these great tips to make the most out of your next walk!

1. Walk UNH Fitness and exercise can be fun and exhilarating! Office of Health Education and Promotion Health Services www.unh.edu/health-services 603-832-3823 Facebook and Twitter: UNHHealth

2. Walk UNH Did you know? Walking 70 miles is the width of NH Walking 190 miles is the length of NH Walking 2,000 steps is walking 1 mile* Walking 10,000 steps is walking close to 5 miles* *This is an approximation and may differ based on one’s stride

3. Why Walk? Want to exercise without going to a gym? Walking is a great form of exercise that you can do alone, with others, outside or inside. Health Services has pedometers that you may check-out to track how many steps you take! There are some studies suggesting that walking 10,000 steps a day is the right ball park to be in to assist with stress management and preventing chronic health problems.

4. Why Walk? Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and the health benefits are many: Lower LDL (Bad) and raise HDL (Good) cholesterol Lower blood pressure Reduce risk of type 2 diabetes Manage your weight Improve your mood Source: http://www.mayoclinic.com/health/walking/HQ01612

6. Take a walk with a friend

7. Use the stairs instead of the elevator

8. Park farther from the store or walk to the store

9. Get up to change the channel

10. Window shop

11. Plan a walking meeting Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health. Source: www.thewalkingsite.com/10000steps.html Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

12. Pedometers at UNH Health Services has pedometers that may be checked out by current UNH students, faculty and staff. Pedometers may be used for 2 weeks at a time to track how many steps you take. Visit Health Services, Room 249 to learn more and check one out! You can also call (603) 862-3823 or visit www.unh.edu/health-services for more information.

13. 3 Helpful Tips Spend 5 minutes walking slowly to warm-up your muscles. You can walk in place if you want. Increase your pace until you feel warm. After warm-up stretch your muscles. Calves, Quadriceps, Hamstrings, and Side Cool down to reduce stress on heart and muscles. Walk slowly for 5 minutes and repeat stretches http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

15. Use proper technique. Walking is a great exercise because it’s so simple to do. But using the correct posture and movements is essential.

16. Measure the intensity of your workout. As you walk measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.Stop to check your pulse manually at your wrist (radial artery) or neck (carotid artery) to find out if you are exercising within the range of your heart rate. Another option is to wear an electronic device that will display your heart rate. http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

17. Set Goals, Track Progress, Stay Motivated and Improve Your Workout! The good news is that walking-even only a modest amount-provides health benefits! For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week. To reach these benefits, it can help to set goals, track progress and take steps to stay healthy and motivated. Set realistic goals If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals, such as 30 minutes five days a week. No need to do it all at once! Remember, start slowly and gradually work towards your goal. http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

18. Track Progress Keeping a record of how many steps you take, the distance you walk, and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you can see how many miles you’ve walked each week, month, or year! Record these numbers in a walking journal. Stay Motivated Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it’s well worth your effort! If you don’t like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill. http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

20. Walk up and down hills to build strength and stamina. When walking uphill, lean forward slightly-it’s easier on your leg muscles. Walking downhill can be harder on your body, especially the knees, than walking uphill, and may cause muscle soreness, so slow your pace, keep your knees slightly bent, and take shorter steps.

21. Try a walking stick or poles. A walking stick is helpful for balance. To enhance your upper-body workout, use lightweight, rubber-tipped trekking poles. Source: Mayo Clinic

23. Try backward walking for a change of pace. It is demanding, since it’s a novel activity for most people. Be careful when going back-wards outdoors: choose a smooth surface and keep far away from traffic, trees, potholes, and other exercisers. To avoid muscle soreness, start slowly. Don't try to walk backward more than a quarter mile the first week. http://www.wellnessletter.com/html/fw/fwFit04Walking.html

25. Make an effort to walk as much as possible.Skip elevators and escalators – take the stairs instead! Leave the car at home if you can walk the mile or two of your destination.

26. If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs.http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2 http://www.wellnessletter.com/html/fw/fwFit04Walking.html

28. Add some interval training. For example, speed up for a minute or two every five minutes. Or alternate one fast mile with two slower miles.http://www.wellnessletter.com/html/fw/fwFit04Walking.html

29. You’ll be glad you started Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. Once you take that first step, you’re on the way to better health! http://www.wellnessletter.com/html/fw/fwFit04Walking.html

30. Walking Log / Journal Tracking how often, where and how many steps you take can be a great way to celebrate your progress! Get a free walking journal/log when you check out a pedometer!

31. A sample aerobic exercise program for beginners

32. Walking Meditation You can use walking meditation to calm and collect yourself to live more mindfully in you your body. You can extend your walking practice to when you go shopping, whenever you walk down the street, or to and from your car. This practice allows you to enjoy walking for its own sake instead of filling it up with the usual planning and thinking. Kiper, Barbara. 2009. Field Guide to Happiness for Women

34. Begin to walk slowly. Walk with ease and dignity.

36. Relax and let your walking be easy and natural. Be mindful of each step.

37. Your mind will wander many times, just as it does when you’re sitting.

38. As soon as you notice this, acknowledge it, and then return to feel the next step. Kiper, Barbara. 2009. Field Guide to Happiness for Women

39. Walking Meditation Whether your mind wanders, simply acknowledge this and come back to being aware of the next step you take. At the midpoint of your walk, pause for a moment. Center yourself and carefully turn around. Pause again so you can be aware of the first step as you walk back. Walk simply, being truly present. At the end of the path, please pause. Try to carry the momentum of your mindfulness into whatever your next activity may be. Kiper, Barbara. 2009. Field Guide to Happiness for Women

40. Hydration Guidelines for Walkers Plain water is the best drink for walks that are an hour or less. Add salt to your walk when it is going to be longer than an hour, i.e., a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy. Flavor your water to make it taste good so you will want to drink more – add a squirt of lemon and keep it cool.

43. A water fountain may not be able to deliver enough water for you to get a full cup.

45. Drink more water when… 1. Sweating more than usual 2. At high altitudes, in heat and low humidity

46. Clothing Be sure to select comfortable footwear. Dress in loose-fitting, comfortable clothing and in layers if you need to adjust to changing temperature. Choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you. http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

47. Visit the Health Services Web site for additional information on moving your body! You can also download the following information: Trails at UNH Campus Recreation/Whittemore Center have gathered great information on all the trails on campus. Their site lets you easily download maps and plan routes. Durham’s ‘Holy Trinity’ of Trails: An Unofficial Guide from The New Hampshire (TNH) Whether you’re in town for a brief visit or the entire semester, make sure to explore these top-notch sites during your stay. Read on to get the facts, and then head out for the adventure suggested or make your own. Places to Walk in New Hampshire State and local trails around New Hampshire. http://www.unh.edu/health-services/ohep/fitness_walkunh.html

48. More Resources www.unh.edu/health-services/ohep/fitness_walkunh.html www.walknh.org www.thewalkingsite.com www.americanheart.org