Starting any new activity can be difficult and even more so when multiple people are involved. These difficulties can be overcome with a little planning and creativity so that you can enjoy the benefits of walking with your family.
1. Start slowly
Be willing to start slowly because you may experience muscle soreness when beginning the new activity of walking. Not everyone in the family will respond to this soreness the same way, making it important to start with shorter distances for a shorter amount of time to allow everyone to build strength.1
Example
Use the 12-Week Walking Plan for Beginners.
The plan suggests starting with a 15-minute walk on 3 days during week 1. The plan then encourages you to increase number of minutes per walk and number of days per week with an end goal of walking 40 minutes on 5 days by week 12.
2. Set goals together
Work with your family to set a walking goal that can be achieved by everyone regardless of age, ability, and health status. It is important for each family member to be involved in the goal making process, so that they feel as though they have freedom over their own actions.2 Families that are involved in the goal setting process are more likely to get everyone to be active.3
Example
Suggest the use of the 12-Week Walking Plan for Beginners, but allow the family to have the final say. If not using the suggested walking plan, work together to select the number of days per week and the number of minutes that you will walk on each of those days.
3. Walking aids
Consider walking aids that may be needed among those of different ages and abilities. Including these walking aids may allow you to walk more frequently and for a longer duration.
- For parents
- Backpack baby carrier is another option if a stroller cannot be used
- Stroller for convenient and child supervision4
- For child
- Bike, scooter, etc. to keep the walk fun
- For anyone at an advanced risk of falling
- Cane, crutch, knee walker, rolling walker5
4. Walking gear
Take necessary gear so that the family is prepared for your walk regardless of weather, need, or situation. Items could include:
- Water bottle
- Healthy snacks for longer walks
- Comfortable shoes
- A backpack/bag to carry necessary items
- Items for hot weather
- Light-colored clothing
- Socks
- Hats
- Sunglasses
- Sunscreen
- Items for cold weather
- Inner, middle, and outer layer of clothing
- Beanie
- Scarf
- Gloves
- Thick socks
- Sunscreen
5. Maintaining safety
Safety is one of the most mentioned reasons that people will not walk and includes issues with traffic, crime, and loose animals.6 It is important to plan for safety before you begin walking as a family.
- Safety measures to consider in urban areas7
- Areas that are clean
- Streets with traffic calming measures including painted crosswalks, traffic signs and lights, and walking lane barriers
- Streets with slower speed limits
- Lighting
- Walking surface and trip hazards including uneven sidewalks
- Safety measures to consider in rural areas
- Areas that are clean8
- Areas that have been mowed and maintained8
- Low traffic areas8
- Lighting8 – street/light poles or flashlights
- Fenced yards for animals6
- Protective devices for areas with loose animals or potentially aggressive wildlife
- Walking surface and trip hazards including roots, rocks, sticks, etc.
For more information, consider reading the following SYNC articles:
- The Importance of Walking as a Family
- Overcoming Barriers to Walking with Your Family
- How to Start Walking As A Family
- Walking Tips for Beginners
- Walking Program that includes a 12-Week Plan for Beginners
- What to Wear for Cold Weather Exercise
- What to Wear in Hot Weather
References
- Lewis, P. B., Ruby, D., & Bush-Joseph, C. A. (2012). Muscle soreness and delayed-onset muscle soreness. Clinics in sports medicine, 31(2), 255-262.
- Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary educational psychology, 25(1), 54-67.
- Colineau, N., & Paris, C. (2011). Motivating reflection about health within the family: the use of goal setting and tailored feedback. User Modeling and User-Adapted Interaction, 21(4), 341-376.
- Birken, C. S., Lichtblau, B., Lenton-Brym, T., Tucker, P., Maguire, J. L., Parkin, P. C., … & TARGet Kids! Collaboration. (2015). Parents’ perception of stroller use in young children: a qualitative study. BMC Public Health, 15(1), 808.
- Mansouri, N., & Goher, K. M. (2016). Walking aids for older adults: review of end-user needs.
- Whitfield, G. P., Carlson, S. A., Ussery, E. N., Watson, K. B., Brown, D. R., Berrigan, D., & Fulton, J. E. (2018). Racial and ethnic differences in perceived safety barriers to walking, United States National Health Interview Survey–2015. Preventive medicine, 114, 57-63.
- Buehler, R., & Pucher, J. (2023). Overview of walking rates, walking safety, and government policies to encourage more and safer walking in Europe and North America. Sustainability, 15(7), 5719.
- Li, C., Chi, G., & Jackson, R. (2015). Perceptions and barriers to walking in the rural South of the United States: The influence of neighborhood built environment on pedestrian behaviors. Urban Design International, 20(4), 255-273.