Walking Safely: Tips for Starting a Walking Routine

Walking is one of the easiest and most accessible ways to stay active—it requires no special equipment, can be done almost anywhere, and offers benefits for both physical and mental health. Whether you’re just getting started or building up your routine, staying safe while you walk is just as important as getting your steps in. A few simple precautions can help you stay visible, avoid hazards, and enjoy your walk with confidence. The following tips will help you prepare, stay alert, and make every walk a safe one.

Prepare for safety

Before you head out for your walk, you can do some things to prepare for safety. Start by planning your route for safety. Choose safe routes that have:

• less traffic
• slower speeds
• good lighting
• sidewalks, paths, trails, or barriers from traffic.¹

If there isn’t a safe walking route near you, consider driving to a safer location. Look for a nearby park with paths or sidewalks. Consider a school track when school is not in session. If you prefer walking indoors (daily or during inclement weather), look for an indoor track at a local gym, or recreation center; or consider walking in a local mall.

Dress to be safe and seen

Your clothing and gear can keep you visible and protect your safety—here’s how to dress smart for your walk:

• Wear sturdy shoes that support your feet.
• In daylight, make yourself highly visible by wearing light colors (like white) or bright colors (preferably fluorescent pink, orange, or yellow-green) that can be easily seen during the day.
• During low-light conditions (dawn, dusk, or night), take steps to make yourself more visible:
  • Carry a flashlight or wear a headlamp so you can see — and be seen.
  • Wear reflective or retroreflective materials, which can be seen up to three times farther than plain white clothing.² For best visibility, place reflectors on moving body parts like wrists and ankles. One study found that pedestrians with retroreflective strips on their wrists and ankles were visible from up to 10 times farther than those wearing a retroreflective vest alone.^3,4 The National Highway Traffic Safety Administration (NHTSA) also recommends placing reflective materials on your shoes, cap, and jacket.⁵
  • Add LED lights to your clothing or gear, using white in the front and red in the back — reflective materials only work when headlights hit them, but LED lights help drivers see you even sooner.^1,3

Stay aware of your surroundings

As you walk, stay aware of your surroundings and follow these safety guidelines from the National Highway Traffic Safety Administration (NHTSA).^1,2,5,6

• Follow the rules of the road and obey signs and signals.
• Walk on sidewalks whenever they’re available.
• If there’s no sidewalk, walk facing traffic and as far from traffic (to the left) as possible.
• Watch for cars entering or exiting driveways or backing up in parking lots.
• Cross streets at crosswalks or intersections. Look for cars in all directions, including those turning left or right. Turning vehicles can be especially dangerous, since drivers are concentrating on making their turns and avoiding oncoming traffic. Look to the left, right, and left again, look behind you—even on a one-way street. Don’t assume that the signal will stop the traffic – always look before stepping into the street.
• If a crosswalk or intersection is not available, locate a well-lit area where you have the best view of traffic. Wait for a gap in traffic that allows enough time to cross safely; continue watching for traffic as you cross.
• When crossing in front of vehicles, don’t step into the roadway until the driver has stopped for you, or has acknowledged your intent to cross (with eye contact, a wave, or nod); but don’t blindly accept the driver’s offer when there are multiple lanes because there may be another vehicle in the next lane overtaking the stopped vehicle. The second driver likely can’t see you because of the stopped vehicle. 
• Give drivers extra time to slow or stop, especially in poor weather or low visibility. Just because you can see others doesn’t mean they can see you.

Enjoy your walk

Finally, enjoy your walk—and consider inviting a friend or family member. Walking with others can make it more fun, keep you accountable, and give you an extra set of eyes. Just remember to stay alert to traffic and road hazards, even while chatting. If you’re looking for another fun way to walk, consider joining one of our free walking programs.