Starting Out: Tips for Beginning Physical Activity
Starting Out Walking: Some Helpful Tips
Lots of people choose to start out being more active by walking. How fast? A good guideline is to walk at a pace where you can carry on a conversation.
What to Wear and Bring
Choose clothing that is:
- Appropriate for the weather – keep out sun, rain or cold
- Comfortable and easy to move in
- Practical ie. Long or ¾ pants are more practical than a skirt for women
- Layered: Several layers of lighter clothing are better than one thick layer
There are lots of flashy things available but you're bound to find something in your wardrobe that will do just fine.
Choose shoes that are:
- Comfortable and cushioned
- Have good grip on the sole
- Sturdy yet flexible: lace-up shoes are often best
Comfortable feet are important so find a pair of socks that are cushioned and fit nicely.
Other things you might like to take with you include:
- Water bottle
- Lightweight backpack or a "bum bag"
- Lunch and/or snacks – healthy choices that give you sustained energy on a longer walk
- Sunhat & sunblock
Beginner Walking Programme
Maggie Barry, one of the celebrities of Push Play Nation has a great walking programme you may wish to follow.
If you rate yourself as an "absolute beginner" here is a suggested programme:
- Weeks 1-2: Walk 10 minutes every second week day and 10 minutes each weekend day
- Weeks 3-4: Walk 15-20 minutes every second week day and 30 minutes each weekend day
- Weeks 4-5: Walk 20-30 minutes most week days and 30 minutes each weekend day
- Week 6 and beyond: Walk 30 minutes or more on 5 or more days of the week. Congratulations, now you are active!
A Walking Website for Women
The "Wonder Walkers" website is aimed at promoting walking to women.
Walking Groups Booklet
Keen to walk with others on a particular day of the week? This booklet lists the days that various walking groups in greater Christchurch meet, and provides a brief description of the groups activities as well as contact information.
Walk with Others
It's a good idea to:
- Meet up with someone else to walk the same pace as you
- Join a walking group
Walking with others is a really good way to keep motivated, be more committed and have a more sociable walking experience.
Opportunities to Participate
The links below take you to a short list of opportunities on the CINCH (Community INformation CHristchurch), Christchurch and districts online community directory, from Christchurch City Libraries that are more suitable for people starting out in physical activity or for beginners.
OR you can search all activities and locations with an Active Canterbury Search.
OR call 0800 ACTIVE (0800 22 84 83) to be given the information over the telephone.