Walk BC

The key to this walking program is to pick a theme for each month. The theme should be complimentary to the season, taking weather into account. For example, December could be Mall Walking Month. Try some of the following monthly themes: 

• January - Treadmill Walking Month
• February - Stair Walking Month
• March - 10-Minute March Month
• April - Walk in the AM's Month
• May - Walk at Lunch Month
• June - Walk to Work Month
• July - Walk the Parks Month
• August - Walk the Trails Month
• September - Walk in the PM's Month
• October - Park 10 Minutes Away Month
• November - In-door Track Walking Month
• December - Mall Walking Month

Monthly Goals

Set new goals for each month. Ensure they are achievable and complimentary to that month's theme.

Start light in month-one and slowly increase the goals each month. For example, if goals in the previous month were for participants to walk a total of 30 minutes a day three times per week, make the next month's goal for participants to walk a total of 30 minutes a day four times per week.

An example of how to increase monthly goals: 

• Month 1 Goal - Walk at least 10 minutes at a moderate pace on three days of the week.   
• Month 2 Goal - Walk at least 15 minutes at a moderate pace on three days of the week.  
• Month 3 Goal - Walk at least 20 minutes at a moderate pace on three days of the week.  
• Month 4 Goal - Walk at least 20 minutes at a moderate pace on four days of the week.
• Month 5 Goal - Walk at least 25 minutes at a moderate pace on three days of the week.
• Month 6 Goal - Walk at least 20 minutes at a moderate pace on five days of the week.
• Month 7 Goal - Walk at least 25 minutes at a moderate pace on four days of the week.  
• Month 8 Goal - Walk at least 30 minutes at a moderate pace on three days of the week.
• Month 9 Goal - Walk at least 35 minutes at a moderate pace on three days of the week.   
• Month 10 Goal - Walk at least 30 minutes at a moderate pace on four days of the week. 
• Month 11 Goal - Walk at least 35 minutes at a moderate pace on four days of the week.
• Month 12 Goal - Walk at least 30 minutes at a moderate pace on five days of the week.

Program Tools
 

Walking Calendar - Customize this monthly walking calendar with the name of this month's theme and corresponding weekly goals. Email it to all employees and encourage them to track their progress and post the calendar for other employees to see.   

Program Promotion -This page offers a variety of tools and templates that you can use to promote the program in your workplace.

Resources for Workplace Walking Program Planners/Leaders - This page links to a variety of easy-to-use resources that will help you plan and implement the program in your workplace.

Resources for Workplace Walking Program Participants - Several free resources to motivate your co-workers and teach them about proper technique.

Sample Program in Detail 

Month 1

January - Treadmill Walking Month

Goal: Walk at least 10 minutes at a moderate pace on three days of the week

Ways to Achieve the Goal:

• Use a treadmill before or after work, or at lunch hour 

 

Month 2

February - Stair Walking Month

Goal: Walk at least 15 minutes at a moderate pace on three days of the week  

Ways to Achieve the Goal:

• Climb workplace stairs for 15 minutes at lunch or coffee break
• Climb household or workplace stairs before work for 10 minutes and after work for 5 minutes (or vice versa)
• Climb stairs for five minutes intervals, three times

 

Month 3

March - 10-Minute March Month

Goal: Walk at least 20 minutes at a moderate pace on three days of the week

Ways to Achieve the Goal:

• Incorporate two seperate10 minute walks or "march's" into the day
• Walk for 10 minutes at lunch and 10 minutes at coffee break
• Walk for 10 minutes before work and 10 minutes after work
• Park a 10 minute walk away from work

 

Month 4

April - Walk in the AM's Month

Goal: Walk at least 20 minutes at a moderate pace on four days of the week

Ways to Achieve the Goal:

• Walk the stairs for 10 minutes before work and park 10 minutes away from work
• Take a 20 minute walk before work
• Walk to work

 

Month 5

May - Walk at Lunch Month

Goal: Walk at least 25 minutes at a moderate pace on three days of the week

Ways to Achieve the Goal:

• Organize group walks at lunch break, three days a week
• Encourage participants to walk at lunch on their own or with co-workers on the days with no organized walks

 

Month 6

June - Walk to Work Month

Goal: Walk at least 20 minutes at a moderate pace on five days of the week

Ways to Achieve the Goal:

• Walk to work and take public transportation home (if walking isn't an option)
• Park 20 minutes away from work
• Walk 20 minutes and take public transportation for the remainder of the commute

*Note: program organizers may want to provide easy access to public transportation information and encourage employees to map their routes prior to morning commutes

 

Month 7

July - Walk the Parks Month

Goal: Walk at least 25 minutes at a moderate pace on four days of the week

Ways to Achieve the Goal:

• Meet friends or family for 25 minute walks in local parks
• Organize group walks at lunch break in parks that are close to the worksite

*Note: program organizers are encouraged to send employees a link to the Walk BC Online Google Map that enables users to find parks and community walking routes in BC.

 

Month 8

August - Walk the Trails Month

Goal: Walk at least 30 minutes at a moderate pace on three days of the week

Ways to Achieve the Goal:

• Meet friends or family for 30 minute walks through local trails
• Organize group walks at lunch break in trails that are close to the worksite

*Note: program organizers are encouraged to send employees a link to the Walk BC Online Google Map that enables users to find trails and community walking routes in BC.

 

Month 9

September - Walk in the PM's Month

Goal: Walk at least 35 minutes at a moderate pace on three days of the week

Ways to Achieve the Goal:

• Walk the stairs for 10 minutes after work and take a 25 minute walk after dinner
• Walk for 20 minutes after work with co-workers and take a 15 minute walk after dinner
• Walk home from work

 

Month 10

October - Park 15 Minutes Away Month

Goal: Walk at least 30 minutes at a moderate pace on four days of the week

Ways to Achieve the Goal:

• Park 15 minutes away from work on four days of the week

 

Month 11

November - In-door Track Walking Month

Goal: Walk at least 35 minutes at a moderate pace on four days of the week

Ways to Achieve the Goal:

• Walk 35 minutes at lunch break at an in-door track
• Walk 35 minutes before or after work at an in-door track

*Note: program organizers may want to organize group track walks during the month.

**Note: program organizers may want to look into group rates available at in-door tracks.

 

Month 12

December - Mall Walking Month

Goal: Walk at least 30 minutes at a moderate pace on five days of the week

Ways to Achieve the Goal:

• Walk briskly while shopping