It is time to go walking. Longer afternoons and better temperatures are here. Springtime is awakening around you. Grab a friend and you can motivate each other.

• Carry your ID with emergency contact information and bring a small amount of cash and a cell phone with you, especially if walking alone.
• Be seen to be safe. Wear light or brightly colored clothing during the day. Wear reflective material on your clothing and carry a flashlight at night. Choose routes that are well-used, well-lit and safe.
• Wear sturdy, appropriate shoes for your activity that give you proper cushioning and footing.
• If possible, walk during daylight hours.
• Choose routes with places to sit in case you want to stop and rest, and those with water available unless you carry your own
• Always walk facing oncoming traffic.
• Walk on a sidewalk or a path whenever possible. Watch out for uneven sidewalks, which are tripping hazards. Look for a smooth, stable surface alongside the road if available.
• If the road has guardrails, see if there’s a smooth, flat surface behind the barrier where you can walk. If you need to walk on a paved shoulder, stay as far away from traffic as possible.
• Watch for bridges which may force you into the road or street and narrow shoulders.
• Cross at crosswalks or intersections. Jaywalking increases your risk of a serious accident. Pay attention to the traffic signal. Cross only when you have the pedestrian crossing signal.
• Never assume a driver sees you crossing the street. Try to make eye contact with drivers as they approach. Before you start to cross a street, make sure you have plenty of time to get across. Rushing increases your risk of falling.
• Look across all lanes you must cross and make sure each lane is clear before proceeding. Look left, right, and left again before crossing. Just because one driver stops, don’t presume drivers in other lanes will stop for you.
• Check out city parks. Many parks have walking or jogging trails away from traffic and will stay open later now.
• Keep in contact: When you are walking alone, let someone know where you’ll be walking and when you expect to return, then let that person know that you have returned. This should develop into a habit and could get you valuable help if you can’t place the return call.
• Be alert: When walking near wooded areas and dense brush, you need to be especially aware of your surroundings and any possible threats.
• Beware of strangers: It’s unfortunate to even have to write about this but yes, there is always a possibility that you will draw the unwanted attention of the criminal element. Be prepared. Walk in areas that have other walkers, runners, foot traffic and cars (believe it or not). Acting alert and aware can convince a bad guy that he should move on. Don’t look timid and don’t avoid eye contact. And don’t use the same route and direction at the same time each day.
• Protection devices: Consider carrying a small pepper spray clipped to your belt in case a dog (or human) gets too aggressive for comfort. Your regular style car key can be a heck of a weapon, as can the heel of your open hand driven into a nose.
• Keep your earbud volume down: Listening to audiobooks or music while walking is a wonderful way to utilize your time. But do keep the volume at a level where you can also hear your environment. Some people only use one ear bud. You need to be aware of cars, kids, dogs and other factors in order to walk safely. You will also thank yourself in years to come that your hearing wasn’t blown out while staying in shape.

You can achieve numerous health benefits by taking a daily walk. Some of these are improved mental health and confidence, a boost in immunity, weight loss, less chance of diabetes and certain cancers. You will also improve mobility and increased cardiovascular fitness and you are less likely to reach for high sugar snacks that come from stress eating. Just 150 minutes a week is the recognized goal for better health.

Finally, a great way to challenge yourself is to sign up for a local 5K. Look at the future events at www.salisburyrowanrunners.org and pick one out for a motivator. Walkers are welcome at all of SRR’s events. We hope to see you at one soon!