Get WalkIN'
June 19, 2026
Don't Forget: Walking is Good for You!
Walking is accessible to almost anyone, requires no specific skills or equipment, is inexpensive, can be done in a variety of settings (e.g., neighborhoods, malls, around a track, etc.), and can be performed at any chosen intensity.
How much physical activity is enough?
U.S. Physical Activity Guidelines recommend that we get at least two-and-a-half (2 ½) hours of moderate intensity activity EVERY week. Brisk walking is a great way to reach these guidelines. This activity should be spread throughout the week.
New to Walking? New Program!
This six-week program is for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health and reducing the risk of many diseases.
Monday, Wednesday and Thursday are the core workout days, with Tuesdays and weekends optional at the beginning. Fridays are rest days or “Alternate Activity” days. Pick which days of the week work best for you and your schedule. Always start your walk with 3–5 minutes at an easy warm-up pace. To find more advanced plans or the plan that works for you, visit Heart.org/NationalWalkingDay and take our walking plan quiz to get started.
Click the button below to download the full plan!
Sample Walking Plan
Here is another helpful walking plan!
Not sure how often to walk or for how long? No problem. Use this walking program as your guide
and then adapt it to your needs. Remember to also do strengthening activities each week and to warm up and cool down by walking slowly for 5 minutes before and after walking briskly.
Next Topic: You did it!
Walking Safety
- Always walk facing oncoming traffic.
- Use the sidewalk. If there is no sidewalk, look for a smooth, stable surface alongside the road. If there are guardrails, see if there is 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.
- Be careful on bridges and narrow shoulders of the road.
- Be sure drivers can see you. Wear brightly colored clothing, and if you walk during low-light hours, such as dawn or dusk, be sure you have reflective material on your clothing or walking shoes, and carry a flashlight.
Upcoming Walking Events- Marshall County
Find more information for the Relay for Life Marshall County
Here: https://www.facebook.com/rflmarshallcountyin/
https://secure.acsevents.org/site/TR/RelayForLife/RFLCY26NOR?pg=entry&fr_id=112038
Group Walking-Saturdays
Saturdays at 9:00 AM
Centennial Park (meet under the canopy near the tennis courts)
Step away from the noise… and into a peaceful, intentional start to your morning.
This guided Meditation Walk is an opportunity to slow down, breathe deeply, and reconnect with yourself and the natural world around you. Together, we’ll move with awareness, presence, and ease in a calm, supportive space.
What to Expect:
• A mindful 3–5 mile walk
• Gentle guidance to help you stay present
• A welcoming, judgment-free environment
Details:
• Ages 12+
• No pets, please
• Bring water + dress comfortably
->After the walk, you’re invited to stay for an optional tea + coffee gathering, an opportunity to connect and continue the experience.
This event is FREE, we’d love to have you join us.
Come as you are. Leave feeling grounded, clear, and connected
Registration: https://www.facebook.com/events/1609741823662062/1609741910328720/
Potawatomi Wildlife Park
Save the Date!
Visit Marshall County- Recreation
Find out what Marshall County has to offer!
Do you know someone who might be interested in Get WalkIN'?
If you have benefitted from our Get WalkIN' email program and know anyone who could benefit from a future session of Get WalkIN' have them email their name to:
We will add them to our upcoming mailing list!
Contact Us
Karen Richey
Email: krichey@purdue.edu
Website: extension.purdue.edu/Marshall
Location: 112 W Jefferson St, Plymouth, IN, USA
Phone: 574-935-8545
Facebook: facebook.com/marshallHHS
Purdue University is an Equal Access / Equal Opportunity Employer.