Today is the first day of I Heart Walking! Meet your fellow staff and faculty members at noon at the bottom of Janss steps for a healthy 25 minute walk around campus.

We put together a list of top 10 walking tips to keep in mind for your walks during the week (and beyond).

1: PLAN YOUR ROUTE
Figure out the best route for your walk and what the distance is with tools like
MapMyWalkGoogle Map Pedometer or simply click on the “Get Directions” walking icon on Google Maps.

2: PREDICT YOUR WALKING TIME
Time your first few walks to determine how long it takes you to get to work and give yourself plenty of extra time at first. Consider a weekend ‘test’ commute.

3: HAVE A DAILY GOAL
Set a goal of walking one day a week and slowly increase it to three. Many find that
walking three days a week is perfect.

4: PROTECT YOUR FEET
Wear good quality socks and comfortable shoes with good arch support, flexibility and
low, well-cushioned heels. Consider leaving a pair of dress shoes or extra clothing at the
office.

5: LAYER, LAYER, LAYER
Wearing layers of lightweight clothing gives you the flexibility to layer up or layer down as
the weather changes or you warm up during your walk. Remember to protect your head
and skin from the sun, wind and cold with hats and sunscreen.

6: DRINK YOUR FLUIDS
Carry a water bottle for hydration. Drink small amounts before, during and after your walk.

7: LOAD BALANCING
Use a properly fitted backpack or messenger bag that distributes weight appropriately.

8: BEGIN SLOW
Start your walk at a slower pace to warm up (5 minutes) and finish with 5 minutes of stretching.

9: ALWAYS TAKE SAFETY PRECAUTIONS
Stick to sidewalks, crosswalks and signaled intersections in areas with heavy traffic. If walking at dawn or dusk, consider reflective wrist or leg bands or carry a bicycle strobe light. When listening to music with ear buds or headphones, set the volume low enough to still be able to hear outside noise.

10: JOIN THE CLUB
If you do decide to walk to campus for your commute, you may be eligible to join the Bruin Commuter Club (BCC) for exclusive access to special benefits and incentives. Learn more and join at www.bruincommuter.ucla.edu.

BONUS TIP
If you live too far from campus to walk to work, consider joining your fellow staff and faculty members for a lunchtime walk during the week. Group walks occur weekdays starting at
various locations throughout campus. Go to bit.ly/uclaweeklywalks for more information.

Download this list as a printable PDF.