Walking is a low-impact, free, and simple way to exercise. Whether you’re a routine walker or looking to build a new healthy habit, these tips can help you move mindfully.  

Be prepared

Before you head out, consider these five Ws: weather, water, wear, where, and watch.

• Weather: Check the forecast for rain, snow, or extreme temperatures.  
• Water: Make sure you’re hydrated before your walk. Consider bringing a water bottle with you.
• Wear: Dress appropriately. Wear comfortable, supportive shoes and clothing that is weather-appropriate and easy to move in. If the sun is strong, apply sunscreen or dress in clothing with UV protection.
• Where: Map out your journey before leaving home. This can keep you from getting lost and help you track how many miles you’d like to walk. The information below can help you choose where to go.
• Watch: Watch out for yourself by consulting with your primary care provider (PCP) before starting any new exercise routine. They can give you personalized guidance.  

Shop smarter for supplies

Blue Cross & Blue Shield of Rhode Island (BCBSRI) members can get discounts on sneakers, fitness trackers, apparel, and much more at no extra cost through Blue365®. With your BCBSRI member ID card in hand, you’ll be ready to shop in just a few minutes. Sign up now.  

Pick your path

The quickest and easiest place to walk is usually right in your neighborhood. If you live somewhere busy, hilly, or without sidewalks, there are plenty of paths and trails you can try right here in Rhode Island.  

• This article lists six trails in the state ranging from serene to adventurous, within some historic and beautiful gems.
• Rhode Island is home to many bike paths that welcome cyclists and walkers. They offer more than 60 miles of paved trails. Learn more on the Rhode Island Department of Transportation website.

Rock out while you walk out

Make a special music playlist to listen to while you’re walking. Maybe upbeat jams give you an energy boost. Or you might choose chill tunes that help you enjoy a relaxing stroll. Give your walk the soundtrack it deserves.

Not in the mood for music? Many streaming services also offer podcasts and audiobooks in a wide variety of genres.

Start small

If you aren’t used to walking long distances, start small and work your way up. Set realistic goals for yourself. These tips can help you plan.

Keep it engaging—take a “color walk”

Trying to spot each color of the rainbow while you’re walking, or a “color walk,” is a fun, free way to keep your mind active while exercising outdoors. It’ll keep your eyes up and aware of your surroundings —and away from your cell phone. Track each color you’ve spotted in your head or by calling it out to your walking buddy. Walkers of all ages can enjoy this activity.  

Want an extra challenge? Try focusing on one color at a time and see how many things you can spot. Try to find more objects than your walking buddy.