• Select a good pair of walking shoes, and appropriate clothing.
• Try a practice walk-to-work on a weekend to see how long it takes.
• Find a co-worker or friend who walks and commute with him/her.

Recreational Walking–Trail Etiquette

The key word is multi-use. Share the trail. Keep right except to pass. Motorized vehicles are prohibited (except for motorized wheelchairs). Respect private property adjacent to the trail. Also, if you're walking your dog, keep it under control or on a leash, and please pick up its droppings.

Source: Litman, Todd. "Pedestrian and Bicycle Planning, A Guide to Best Practices," Victoria Transport Policy Institute: Canada. February 12, 2002. Page 23.

The Benefits of Walking–Start the Day Energized

Walking off the Weight
Your weight multiplied by distance is equal to energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 150 pound person.

A Woman's Day magazine article reported that "recent studies found that women who wore pedometers and aimed for 10,000 steps per day lost weight–without any formal exercise."

Health Benefits

• Walking just three hours a week cuts the risk of heart attack and stroke in women ages 40 to 65 by 40% (Harvard Medical School).
  
  
• Women who walk 40-45 minutes five times a week are sick with colds or the flu half as often as less active women (Appalachian State University).
  
  
• You can lose about 18 pounds a year--without dieting--if you walk 45 minutes, four times a week (James Rippe, M.D. and the University of Massachusetts Medical School).
  
  
• Walking, a "weight-bearing exercise," builds stronger bones by helping to maintain bone density.
  
  
• Walking reduces the risk of type II diabetes by lowering blood-glucose levels.
  
  
• Several studies have associated exercise with a reduced risk of depression.
  
  
• Recent medical research reports walking helps prevent breast cancer, heart disease, and diabetes.
  
  
• Reduced risk of impotence for men from mid-life onward.

Walking Tips–Stay Comfortable!

Techniques

• Consult your physician before getting started on a new routine.
  
  
• Stand up tall, walk with your back straight and shoulders back.
  
  
• Take quick, rather than long, strides.
  
  
• Bend your arms at the elbow and have a compact arm swing--your arms should trace an arc from your waistband up to about chest height.
  
  
• Use your toes to push off at the end of each step.
  
  
• Shin problems develop when you put on too much mileage too soon.
  
  
• If you feel pain, slow down.
  
  
• Pain in the knees and lower back can result from a lack of flexibility; a few simple stretches at the end of your walk will keep your muscles flexible and help prevent injury.
  
  

Safety

• You'll need a route with sidewalks, crosswalks, and signaled intersections in areas with heavy traffic.
  
  
• A weekend test commute may uncover routing problems and will indicate how much time to allow to comfortably complete your route.
  
  
• Most likely you will be walking during rush hour; however, consider general lighting and the neighborhoods you travel through in off-peak hours.
  
  
• If walking at dawn or dusk, consider reflective wrist or leg bands.
  
  

Gear
The importance of good walking shoes can't be overemphasized. When trying on shoes to buy, you should ...

• Bring the socks you generally wear walking to use while trying on the shoes.
  
  
• Know that the right size for walking shoes will be a size to a size and a half larger than your dress shoes because your feet swell while walking.
  
  
• Try on shoes later in the day or right after walking so your feet will have swelled.
  
  
• Shoes should feel great when you put them on, don't buy them thinking you will "wear them in."
  
  
• If you have wide or narrow feet, look for a brand that accommodates those widths.
  
  
• If any part of your foot feels it is rubbing against a rough spot in the shoe or boot, try another pair or style; you are sure to get blisters otherwise.
  
  Click here for Information on different styles of shoes.
  
  

Dealing With Business Clothes
Typically there are two categories of walking: "leisure walking" and "power walking." Leisure walking is slower paced and allows the walker to dress in his/her work attire and carry things. However, even leisure walkers must wear good walking shoes, so you may want to consider leaving a pair of dress shoes at the office.

Power walking is fast paced (almost a slow jog) and is best done in gym clothes. One of the biggest obstacles to power walking to work is the need for professional attire at the office. Some health clubs offer "runner’s" memberships, where, for a reduced rate, you can use the showers and locker rooms.


A safer way to walk to school

A Walking School Bus consists of a small group kids and a chaperone to walk their home-to-school commute. Parents may call 210-C-A-R-P-O-O-L (227-7665) in order to get their school involved. We provide parents with the names and numbers of other parents in a school who live nearby and would like to form a Walking School Bus. A bus will include approximately five children and one adult to chaperone. Having a parent accompany children on their walk to school dramatically increases safety. A walking School Bus Matchlist is free and there is no obligation. We just want to provide the increased safety for our parents and walking students to make walking to school a better option for more families. Sharing the duties of leading the Walking School Bus with other parents will save time and help parents get to know their children's friends and their parents.


Bicycling Benefits

• You can get in shape on the way to work.
  
  
• Biking, after an initial investment in equipment, is relatively inexpensive.
  
  
• You save money by biking, because you're burning fat instead of fuel.
  
  
• You do your share to help the environment.
  
  

Getting Ready
Before starting out, take time to consider the following:

• What route will you take?
• Check bike shops for information on bike routes/maps. Use a map to draw a potential route that avoids freeways and steep hills. Explore the area for alternate routes.
  
  View the San Antonio Area Bicycle Map Online (PDF)




• What are your worksite's facilities?
• Does your employer offer bike lockers or showers? If not, you could try storing your bike in a nearby building and carrying your work clothes. Many employers want to help employees use alternatives to driving alone, so ask your employer if lockers or showers can be installed or provisions can be made for bicycles inside your building.




• What kind of equipment will you need?
• Essential items include:
  • A sturdy bike that fits you properly;
  • A helmet;
  • Biking gloves; and
  • A strong lock.

  
  Depending on the length of your ride, how often you plan to bike, the terrain and the weather, you may need additional equipment.




• Need a Buddy?
• Friends who ride to work can give you tips on routes, safety, and parking. If they live near you, ask if you can ride with them for the first few days while you get used to your route and traffic patterns. If you can't find any bikers at work or near home, fill out a Matchlist Request and we'll find a buddy for you!




• Check your equipment
• Take an inventory of necessary items. If you already have a bike, be sure it's tuned-up and equipped with reflectors. If you don't have a bike, or want recommendations about the best types of equipment, ask friends and co-workers who ride to work. Talk to fellow bicyclists and check with your local bike shop. They can show you all the newest models and equipment.




• A Word About Helmets
• You should always wear a helmet while riding. A good helmet (with ANSI or SNELL safety certificate) can be purchased for as little as $20. It should consist of an outer polycarbonate or fiberglass shell, an energy-absorbing inner liner made of semi-rigid foam, comfort pads, and an adjustable strap. Replace your helmet if you have an accident and break the foam liner.
  
  You'll also need biking gloves and a strong lock. Consider a rear-view mirror, repair kit, a mounted water bottle, bicycling shoes, and wet weather gear if you plan to ride in the rain. A headlight is required by law if you ride at night.




• Make a practice ride on a day off
• Carry the same amount of clothes and other items that you would on a work day. Check to see if the route is:
  • Not too steep;
  • Well paved; and
  • Wide enough to be safe with normal traffic.

  
  If not, explore alternatives. Imagine traffic conditions during regular commute hours, and remember that your route will look different after dark.




• Know in advance where you'll park
• Get clearance to use lockers and parking areas. If you park outside, you may want multiple locks. Ask co-workers to be aware of your bike and to interrupt any suspicious behavior.




• Know the rules of the road
• You are recognized as a legal driver of a vehicle. Therefore, drive your bicycle as you would any vehicle. Obey all traffic laws. The Texas Department of Public Safety can provide you with rules for cyclists.

Bike Buddies
Our Bike Buddy database will provide you with the names and phone numbers of experienced cyclists who share the same commute and can bike with you.

Click here to find a Bike Buddies match.

Local Law
Section 551.101 of the Texas Motor Vehicle Handbook states: "A person operating a bicycle has all the rights and duties applicable to a driver operating a vehicle..."

• Operation on Roadway
• Obey all traffic signals and signs;



• A person operating a bicycle slower than the flow of traffic shall ride as near as practical to the right curb or edge of the roadway. Riding against traffic (wrong-way) is illegal in all 50 states;



• A person operating a bicycle on a one-way roadway with two or more marked traffic lanes may ride as near as practical to the left curb edge of a roadway;



• Bicyclists on a striped roadway may ride two abreast. Persons riding two abreast on a laned roadway shall ride in a single lane. Persons riding two abreast may not impede the normal and reasonable flow of traffic on the roadway. Persons may not ride more than two abreast unless they are riding on a part of a roadway set aside for the exclusive operation of bicycles.



• Bicyclists riding at night are required to equip their bicycles with a front lamp that emits a white light visible from a distance of at least 500 feet in front of the bicycle and a rear red reflector or red lamp visible from a distance of at least 500 feet to the rear of the bicycle.

Frequently Asked Questions
Is riding a bike in traffic during commute hours is dangerous?

• For maximum safety, take your rightful place in traffic and obey all traffic laws. With advance planning, you can find a route that avoids heavy traffic and other potential hazards.

Will biking make my commute take even longer?

• Most commutes will take longer by bicycle although some people have found it actually cuts down on their transit time. If it does take longer, consider that the time you spend on your bicycle is probably more relaxing and rewarding.
  
  Also, riding your bike to and from work eliminates the need to spend time exercising in the evening.

What if I don't own a bike and my commute is already expensive?

• You may need to make an initial investment, but even if you buy a new bike and equipment, it should pay off in lower commute costs in a short time. Think of all the gas money you'll save every week! It's best to purchase a bike from a bicycle dealer who will fit the bike to you and provide follow-up adjustments and repair. Some dealers carry used bikes.

Will biking to work wrinkle my clothes?

• On a short, relatively flat ride, you may arrive in good shape. For longer rides, you'll find that racks, bike bags and special panniers are great for carrying a change of clothes to work wrinkle-free. You can also leave your work clothes at the office, or take the bus when you have special meetings that require dress attire.

Get Involved
If you're interested in improving routes and facilities for bicycling around San Antonio and Bexar County, click here and ask to be added to the Bicycle Mobility Advisory Committee (BMAC) friends e-mail list so that you'll receive all the latest biking news and information in the future.

The BMAC advises the San Antonio-Bexar County Metropolitan Planning Organization Transportation Steering Committee on bicycling issues for the metropolitan area.

The BMAC's goal is to increase bike ridership by creating a safe and effective network of on and off-road bikeways throughout the region.

Mobility 2025 set a goal of approximately $1 million/year for bicycle projects for the MPO area. (For more info, see the Bicycle Element of the Metropolitan Transportation Plan).

Created in 1995, the BMAC is comprised of Bike Coordinators for the state, county, city, VIA Transit, bicycle clubs and interested citizens.

Tips for Safe Bicycling

• Share the road - don't assume motorists can see you.



• Never ride against traffic.



• Follow signs, signals, and pavement markings. When turning left, merge with left-turning traffic or walk your bike across as a pedestrian if traffic is heavy.



• Inform others of turns by using hand signals. These are the same as motorists' hand signals except that for turning right you can use your right arm and point.



• Slow down and yield for pedestrians.



• Be predictable.



• Avoid sudden swerves.



• Use common sense, courtesy, and caution, they are the three C's of good cycling.



• Watch the road. The American Automobile Association suggests using an accident avoidance technique called "SIPDA": scan, identify, predict, decide, and then act.

* - Always consult a doctor before beginning any new exercise program. (Click here to go back to text.)