30 Minutes of Daily Walking: Insights from 5 People

Kelly Schmutte, CS 377T

TERESAHS Counselor

“My body can just tell when I need to walk; it needs it.”

HER ROUTINE:

makes an effort to walk from building to building around the school’s campus

+ walks the dog at home for 1 -1.5 hrs, 4-5x/week

• Always been active (step aerobics, gym)• Starting walking more in the past couple years• She’ll go out of her way to walk (ie. All the way across

campus to the library and back)• She feels that her body “needs” it, more than she

enjoys it• However, when she was younger, she felt like she

had to force herself to work out—it was just one more thing in her busy schedule as a mom with young kids. But now that she’s older and has more time, she feels less pressure to work out, and views walking as a more relaxing activity where she can pause and take in her surroundings.

BEHAVIOR SEQUENCE:

Active past > life became less hectic > paying attention to her body’s needs > started walking 30m daily

RICHCareer Consultant

“I’m not into set routines. Exploring different routes is motivational.”

HIS ROUTINE:

on days off: walks into town to run errandson work days: walks 15m to lunch and 15m when gets back home

• Started walking early this summer• Was having health issues (like high BP) and Dr. told

him he needed to exercise more• He knew he couldn’t get himself to hop on the

Lifecycle every day, but he could walk• He’s lost 15 lbs through diet and walking• Always has enjoyed walking, esp. when traveling or

doing photography • Views walking as energizing and not at all a chore (but

gym = chore)• Has gotten to know his neighborhood much better by

taking different routes to town• Is not sure how the Boston winter will affect his

walking routine

BEHAVIOR SEQUENCE:

Enjoys exploring > neck and spine issues limited physical activity > warning from Dr. about weight and BP > started walking 30m daily

DANETTEHS Teacher

“Watching TV shows has made walking absolutely enjoyable.”

HER ROUTINE:

every night (after she’s digested dinner a bit), she hops on the treadmill in her garage for at least 45m as she watches an TV episode

• Started 5 years ago• As a busy mother and teacher, she was short on time, and

even know though she knew she needed to exercise, she let it slip. Eventually got to a point of “the time is now.”

• Bought a treadmill• Rents/buys old seasons of TV shows so she can watch the

next episode immediately• Only allows herself to watch TV on the treadmill• “It made me want to get on the treadmill.”• Best show? Dexter. She would go to bootcamp class, come

home and still walk on the treadmill for 3 hours just to watch it!!

• Has lost 35 lbs• Also wears a Body Media (like Body Bug) which tracks steps,

cals burned, and sleep. She aims for 10, 000 steps, but her treadmill routine easily makes that. She doesn’t always wear it because it’s not attractive and people ask her about it

BEHAVIOR SEQUENCE:

Got to a point of being overweight where “the time is now” > bought a treadmill > bought/rented DVD series > started walking 30m daily

(actual photo not available)

MARY BETHComputer modeler

“I now look forward to my walk… it’s my sanity and afternoon pick-me-up.”

HER ROUTINE:

walks the same 30 min loop for the second part of her lunch break (at around 2pm)

• Started last July, when she switched from a standing job to a sitting job

• Sits all day in a windowless office• Her loop includes walking through the UC Davis

Arboretum and by the large vet (where she interacts with the animals)

• She goes by herself 99% of the time• Doesn’t have to keep herself accountable because it’s

something she looks forward to• Also knows she can’t “rationalize her way out of a

walk” (like with a run) with excuses about being too tired… it’s too easy to do

• In rainy weather, her alternate plan is to walk up and down the stairs for 30 min

BEHAVIOR SEQUENCE:

Switched from a standing job to a sitting job > found a 30m block of time > found a beautiful and engaging loop from her office > started walking 30m daily

GEMMAiOS Programmer

“It’s not worth it to try and converse with the weird cab driver… I’d rather walk.”

HER ROUTINE:

walks 15 min to/from work from the train station

• From Australia, where she would walk to work because her job was so sedentary

• Grew up being exposed to health campaigns in Australia where it was drilled in that “you need to exercise 30m, 3x a week.” (A lot of people make an effort to walk to work in Australia)

• She could take a cab from the train station, but the driver is “too weird,” and she’d rather avoid trying to have to make conversation with him

• Said she would augment her walking (like by walking to the supermarket) if her walking commute didn’t add up to 30 min

• Doesn’t drive at all in the US, so she’s used to taking public transportation and walking a lot… she actually enjoys walking

BEHAVIOR SEQUENCE:

Primed to exercise at least 30m 3x/week by public health campaigns > chooses not to drive > wanted to avoid an odd cab driver > started walking 30m daily