• Select comfortable clothing that's easy to move in.
• Take a water bottle - and use it!
• Choose cushioned socks that are only for walking in.
• Wear a watch.
• Select light, flexible, and well-fitting shoes that provide good support.
• Dress in layers so that you may adjust to the weather and your body temperature.
• Wear sunscreen.
• Find a variety of routes to keep your interest.
• Put your workout into your schedule so that it becomes a priority and a habit.

• Carry a cell phone or whistle at all times
• Walk with ID
• Remain alert to your surroundings
• Wear bright and reflective clothing
• Choose routes carefully
• Walk with other people, if possible
• Let someone know where you are going and when you will be back

• Chin up, eyes forward, looking alert and confident
• Rib cage slightly lifted
• Shoulders down and back straight
• Arms bent 90º, swinging back and forth
• Forward foot rolling through the step from heel to toe

• shortness of breath
• chest pain
• excessive pressure on your chest
• unusually heavy sweating
• pain in your jaw (possibly radiating to your arms)
• sharp pain between your shoulder blades
• absolute worst headache of your life
• you have any unusual pain or discomfort in a joint or muscle that your instinct tells you is a concern

Challenge Yourself

120 steps/minute = about moderate intensity
120 steps/minute = about vigorous intensity

N-Lighten Nebraska Participants

Walking 3,000 steps or 1.5 miles = 1 point

Adapted from "Walk Your Way to Fitness" Guide and Daily Log.

For more information e-mail Kim Barrett at wellness@unl.edu or call at 402-472-3467.