Walk. See where it takes you.

Walking is an easy, inexpensive way to add activity to your daily routine. Learn more about its health advantages and how to get started.

Why Walk?  Because:  

• It makes you feel good.
• It’s easy. Almost everyone can do it.
• It costs little or no money.        
• It’s fun and social. You can include family and friends.
• You can walk almost anywhere, at anytime.
• You don’t have to join a gym or make time to take an exercise class. 

Health Benefits of Walking

Taking a brisk walk for 30 to 60 minutes on most days (5+) of the week has been shown to have many health benefits:

• Reduces the risk of coronary heart disease and stroke
• Lowers blood pressure
• Reduces high cholesterol
• Reduces body fat
• Enhances mental well being
• Increases bone density, helping to prevent osteoporosis
• Reduces the risk of breast and colon cancer
• Reduces the risk of non insulin-dependent diabetes
• Helps to control body weight
• Reduces symptoms of osteoarthritis
• Improves flexibility and co-ordination
• Builds energy
• Helps build and maintain bones, muscles, and joints
• Reduces stress
• Tones and strengthens muscles
• Improves sleep habits

Every walk you take makes it harder for diabetes to keep up!

Walking can add years to your life.  Studies have shown that getting out and walking two hours a week or more can lower the risk of mortality from diabetes and can help to manage the disease.

Tips for adults with diabetes
BPHC Diabetes Prevention and Control Program

Take your kid for a walk.  You’ll all sleep better.

Walking is a good way for the whole family to stay fit and to help your kids develop a healthy lifetime habit, It’s also an easy, free way to spend time together as a family.

• Use pedometers for a friendly family competition.  Boston Steps offers free pedometers to Boston residents.
• If you have school age children and live within walking distance of their school, add walking them to school to your morning routine.  You’ll assure they start their day more alert, and be getting in some of your own daily steps at the same time.  Older children may be able to walk to school by themselves or with neighborhood friends.
• Take your kids to a destination that involves walking or hiking once you have arrived. Check out the links below for parks and greenspaces in or near Boston.

Add miles to your life.  Go for a walk.

Older adults who take up walking on a regular basis can feel better – and add years to their lives. Regular walking can improve balance and walking gate, reduce the risk of falls, and help manage arthritis, in addition to its other health benefits.

Get Started with a Walking Routine
Set a walking goal. State what you want to do. (“Over time, I am going to increase the number of steps I take each day by 2000.”)

• Make sure your goal is realistic. Be willing to adjust it if needed.
• Think about how you spend your day. Turn some of your downtime into walking time.
• Make a list of actions you need to take to achieve your goal.
• Imagine yourself doing it. Keep thinking “I can do this.”
• Reward yourself when you reach your goal.

Use a pedometer to keep track of your daily steps. Pedometers are easy to use and are a great way to track your progress.  Boston Steps offers free pedometers to Boston residents.  Think of a routine physical activity that will add additional steps in your day.  For example, walk up or down the stairs at work, on the T, or doing errands.

Join a NeighborWalk Group. It is easier to make healthy changes when you have support.  Join one of the many groups meeting around Boston.  Go to NeighborWalk or contact Boston Steps (617-534-5690 or bostonsteps@bphc.org) to find a group near you.

Download our walking fact sheets for more information and tips:
Walk.  See Where It Takes You
Safety Tips
Walking Tips
Pedometer Instructions

• Contact Boston Steps (bostonsteps@bphc.org or 617-534-5690) to join a NeighborWalk group or learn how to start your own walking group.
• Advocate for pedestrian rights and enhance the walkability of Boston neighborhoods. WalkBoston is a pedestrian advocacy organization and Boston Steps partner.
• Contact your local school to promote children walking to school by celebrating the annual Walk to School Day the first week of October.  Contact Boston Steps for additional information or assistance.
• Mayor Menino’s Office of Neighborhood Services can help you address concerns in your neighborhood regarding walkability issues (faded crosswalks, broken crossing lights, cracked sidewalks, etc.).
• Keep your neighborhood streets safe for walking.  Join or start a local crime watch group with the assistance of the Boston Police Crime Watch Program.

Additional Resources

Greenspaces and Parks
Boston Parks Department
MA Department of Conservation and Recreation

Walking and Walkable Communities
Pedestrian and Bicycling Information Center
Active Living by Design
America’s Walking