In partnership with the American Heart Association, we’ve developed the UW Law Walking Program. The Walking Program is designed to help you be more active through walking. Adding more walking into your day is easy – you can almost always add in a few more steps to whatever you’re doing. It doesn’t require you to change clothes or take a shower afterwards meaning you can even walk during your breaks from work or class. Walking 10,000 steps a day has been shown to help reduce the risk of heart attack, stroke, and obesity. To get involved, follow the steps below and let’s start walking!
How to Start
Register for an account on the AHA’s Activity Tracker Website. This will let you track how much you’re walking as well as other exercise. There is also a food diary and other tools to help you get started.
- When it asks you to put in the name of your company, search for “UW Law” and select it from the list.
- Please note that we will not be able to see your height, weight, or food diary – only your name, team/dept., and physical activity. You can also choose to use the activity tracker without sharing any personal information.
- Print out the AHA Activity Tracker registration confirmation page or email and bring it to Dean Speer in room 332 to get a free pedometer. You’ll need it to track your steps.
Once you have a pedometer and Activity Tracker account, you’re ready to start walking!
Before You Start
Before you get started, the American Heart Association recommends these basic principles to keep you healthy and safe:
- Talk with your doctor before starting any exercise program, especially if you have a health condition or have not been physically active for a long time.
- Before you lace up, make sure your shoes were made for walking or other exercise of choice. They should be lightweight, breathable and provide support in the right places. Walkers, for example, land on their heels, so cushioning should be thickest at the heel.
- Make sure the physical activity level matches your fitness level. If a conversation with an exercise buddy leaves you panting, ease up a bit. Then, as you feel ready, kick it up a notch until you reach 150 minutes of moderate-intensity exercise each week.
- Don’t get sidelined by an injury. Warm up cold muscles by walking at an easy pace for a few minutes and then take the time to stretch. You can also walk faster and farther by having good posture. Keep your head up, stomach in and shoulders relaxed. If you want to pick up speed, take quicker steps rather than longer ones.
- Take frequent sips of water before, during and after exercise, even if you’re not thirsty. Water cools working muscles and keeps your body hydrated.
- Make healthy picks in the supermarket aisles by learning how to read a Nutrition Facts label. Look for low numbers of saturated fat, trans fat, cholesterol and sodium and high numbers of fiber, vitamins and calcium. And remember to do the serving size math. What may seem like a typical portion could actually equal two servings. That means double the calories and nutrients—both the good nutrients and the bad.
- Not all fats are bad. Some can actually help protect your heart when consumed in moderation. These better-for-you fats are called monounsaturated and polyunsaturated fats and can be found in oily fish such as salmon, nuts and vegetable oils.
Let's Get Walking
- Get up and go talk to a coworker instead of sending an email.
- Use 5 minutes of your lunch to go for a walk.
- Use the stairs instead of the elevator, or walk up them on days when the weather won’t let you walk outside.
- Instead of parking as close as possible to the building, park further away so you have to walk (it also makes it easier to find parking).
- Walk and talk with coworkers, friends, and family – meet at a park instead of a café.
- Walk around while you’re talking on the phone or during commercials while watching TV.
- Take advantage of the natural beauty of the UW and Seattle. Being in nature has also been shown to help reduce stress.
Other UW Campus Walking Program Resources
The UWalk program has tools for people to track their steps and often hosts community events such as walking tours of the UW campus. They also post articles, tips, and other walking resources on their Facebook page.
UWalk Facebook page