Looking for easy ways to get healthy during the workday? Start walking. Walking is one of the best, most convenient forms of physical activity.

Organize Your Walking Club
First, identify 3 to 5 people who will help you start your club. These employees will help you promote the walking club and encourage employee participation. These individuals may already participate in a worksite wellness committee or advisory group. Another option is to ask people who already walk regularly to be “charter members.” Suggest that each charter member ask 2 or 3 coworkers to join. Remember to invite supervisors and human resources staff as well.

Planning the Details of Your Walking Club

• When and How Often Will the Club Meet?
  • Set a specific time when most employees are able to attend. Examples include lunch or morning/afternoon break periods.
  • Set a specific day(s) that you will walk.
• Select a Walking Route
  • Choose a route that always starts and finishes in the same place – ideally the lobby or sidewalk in front of your worksite.
  • Choose a route that is safe with even sidewalks, free from animals on the loose, away from vehicle traffic, and good lighting.
  • Measure the distance of the route. Tools available include a measuring wheel (a device that is rolled along the ground with the distance traveled displayed on a dial), a handheld GPS unit, or go to Google Maps pedometer at www.gmap-pedomater.com. If desired, you can purchase pedometers to track your steps.

Promoting Your Walking Club

• Create Excitement for Your Walking Club
  • Develop posters and flyers to post in break rooms, cafeterias, hallways, and bulletin boards.
  • Choose a theme and display it on all printed materials. Examples include: Step Up to Better Health, Energize Your Workday – Join the Walking Club, Small Steps to Health, Walk for Life, Walk Lancaster.
  • Advertise in your employee newsletter.
  • Work with Human Resources to have an announcement inserted with employee paychecks.
  • Make announcements through email distribution lists.
  • Have your Planning Committee promote your club by word of mouth.
• Design a Flyer with the following information
  • Identify the days, time, and location where the walking club meets
  • List a contact person and their contact information.
  • Mention the benefits of walking.
  • Encourage them to bring a friend!

Start with a Kick Off Event

• Promote the Kick Off with flyers and posters.
• At the kick off event, provide a brief introduction about the details of the walking club.
  • Circulate a sign in sheet to get contact information for all interested participants.
  • Discuss the walking days, the walking locations, and how long each walk will last.
  • Encourage all participants to walk as often as possible and they are always welcome regardless of how frequently they participate.
  • Acknowledge that all participants are encouraged to walk at their own pace and not feel pressured to keep up with those of a higher fitness level.
  • Walkers should consult with their doctors if they have any chronic disease such as heart disease, high blood pressure, diabetes, high cholesterol, etc.

Safety First!

• Warm up and cool down with easy movement and stretches for maximum health.
• Maintain correct posture while walking – keep your head up, shoulders back, and arms bent at the elbow.
• Choose comfortable, supportive shoes.
• Protect your skin by wearing sunscreen, a wide-brimmed hat, longer clothing, and UV-protected sunglasses.
• Drink plenty of water before, during, and after walking.
• Increase the intensity of your exercise sessions gradually. Begin slowly and progressively increase the length of time and the intensity of your walk.
• Use sidewalks where provided. Walk facing the road traffic when sidewalks are not available.
• Make it easy for drivers to see you. Wear light colors and reflective materials. Carry a flashlight at dusk or when it’s dark.

Keep Going and Growing

• Walking clubs grow and shrink without much notice. A group can start with 40 participants and dwindle to 10 consistent walkers. Creatively promote the walking club and do what you can. Although walking clubs are not possible at all worksites, the activity of walking can still be promoted to employees.
• Maintaining motivation through recognition
  • Highlight the walking club in your worksite newsletter including testimonials and a calendar of events.
  • Schedule quarterly social functions or healthy break time snacks after scheduled walks.
  • Rotate leadership of the walking club at least once per year.
  • Recognize members when they reach special milestones – 50 miles, 100 miles, etc.
  • Organize challenges such as walking across the United States, or walking from Lancaster, PA to Lancaster, TX.

Evaluate the Success of Your Walking Club

• Management support is essential to maintaining a successful worksite walking club. Experience continued management support by periodically sharing evaluation data, confirming the benefits of the club and the positive effects it has on the participants.
• Keep records of attendance at each event. Attendance counts will help you see if participation is increasing or decreasing.
• Have the walkers complete periodic satisfaction surveys. These surveys give members an opportunity to share personal testimonials and input into how the club can be improved.
• Have a few walking members submit brief testimonials that describe their experiences and how the walking club has benefitted them. Testimonials can be shared with upper management or all staff through an email distribution or worksite newsletter.