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Campus Recreation

The most popular social spot on campus!

Walking

Start Walking Your Way to Health Today!

Walking Benefits:

  • Increases your cardiovascular fitness
  • Reduces your stress
  • Gives you more energy
  • Tones your muscles
  • Enables you to get more restful sleep
  • Reduces your risk of developing many serious health problems
  • Helps you lose weight and keep it off
  • Enables you to maintain your current weight
  • Provides time to enjoy companions or to be alone, your choice
  • Makes you feel good!

UNL Walking Trail Maps

 

 

Checklist of a Successful Walking Program

  • Plan a walking schedule and stick to it
  • Set goals
  • Check with your doctor before starting this or any other physical activity program
  • Each time you walk:
    • Start with a 3-5 minute warm-up of slow walking
    • Increase your walking speed and maintain that speed for duration of the workout
    • Finish with a 3-5 minute cool-down of slow walking
    • Gently stretch your muscles
Goals

Before You Step Out!

 

Safety Tips For Walkers

  • 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
 
 

Walking Posture

Stop Walking if you experience
any of the following:

  • 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

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

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.

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