April 3 is National Walk to Work Day. Recognized by the U.S. Department of Health and Human Services and the American Podiatric Medical Association, the day is designed to build extra steps into your day.

Walking for 30 minutes a day as part of your work commute or lunch puts you in the “moderate physical activity” category and lowers your health risks.

Here are a few tips to help you take advantage of Walk to Work Day

  • If you take public transportation, try walking to a further stop before boarding or getting off a stop early and walking the distance to work.
  • If you commute is too long to walk, make it a Walk to Lunch day and invite a co-worker to join you.
  • If your work shoes don’t work for walking, wear athletic shoes and carry along your work shoes.
  • Dress for the weather, a water resistant jacket, with a hood is great for those April showers.
  • Use a pedometer to motivate you to log more steps each day. Some experts say adding 2000 more steps to your day, every day could prevent weight gain.
  • Plan your route in advance. An app or online walking route planner can help.

Find the walk score of your city by visiting Walk Score at https://www.walkscore.com/

Walking for 30-60 minutes a day greatly reduces your risk of heart disease, cancer, stroke and diabetes. By finding a way to make walking part of each day, you are giving yourself proven health benefits far beyond any promised by herbs, vitamins, or prescription drugs.

A recent study by the Journal of Occupational and Environmental Medicine shows that employees who spent 2.5 hours a week being physically active during their working hours were more satisfied with the quantity and quality of their work, reported increased work ability and took less sick time than employees who did not engage in physical activity.