Materials Needed:

  • Safe, well-lit surface
  • Closed-toe shoes
  • Optional: walking DVD

Instructions:

  • Walking can be done anywhere, indoors, outdoors, in wide open places or in small spaces
  • Walk around the neighborhood or go to a nearby park or high school track
  • Walk with a partner or group - this is a great opportunity to build healthy relationships

Here are a few suggestions to help with a walking routine:

  • Start light and build up the duration and/or intensity of walks
  • Track progress (500 steps is about ¼ mile)
  • Purchase a walking DVD for indoor walking in small spaces
  • Walk while listening to a favorite playlist
  • Have fun with it! Create a playlist with “ Walk“ in the title (e.g., Walking on Sunshine, Walk Like an Egyptian, I Walk the Line, These Boots are Made for Walking)

Scroll to the bottom of the page and click “Download PDF” to download the file.

group of women on a walk
Lindsay, A. and Heleman, N. 2026, Walk to Wellness, University of Nevada, Reno Extension

Extension Associated Contacts

Anne R. Lindsay
Anne R. Lindsay
 

Also of Interest:

 
A pile of Jenga blocks.
Empower Tower
These activity challenges are a great way to encourage engagement, focus, and gentle social connection through simple, hands-on play. Activities like a more active version of Jenga promote coordination, patience, and decision-making while also adding light movement and interactio...
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
A group of people in a dance class together.
Groove and Glow
Groove and Glow is a fun aerobic dance activity that gets participants moving, raises heart rates, and builds fitness. Follow along with the instructor, choose low-impact options as needed, and remember to stay hydrated with regular water breaks.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
A persons' feet in the grass with a smiley face on the heel.
One Week Walking Challenge
This one week walking challenge will help you improve your step count throughout the week and improve your energy levels, mood and overall wellbeing.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Two participants holding a plank position facing each other while rolling a ball back and forth.
Partner Plank Challenge
Partners hold a plank while completing challenges like ball roll, hand tag, or Tic-Tac-Toe. Modify with knee plank. Focus on core strength, teamwork, and proper form.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Two people holding yoga mats standing against a wall.
Pilates Palooza
Participants will follow a beginner-friendly Pilates routine designed to improve core strength, balance, posture, and flexibility. Using a floor mat, participants can either follow along with a Pilates instructional video or be guided through the exercises by the instructor.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
 

Associated Programs

freedom

Healthy Living, Sustainable Recovery

Program teaches nutrition and healthy lifestyles that address weight and energy concerns in women with substance abuse issues.