Held annually on the first Friday every April, National Walk to Work Day is designed to get commuters up and moving. Founded by Prevention in 2004, this year’s National Walk to Work Day falls on April 1st, and participants are encouraged to walk for all or part of their commute.

Here’s how you can participate:

If you can walk or bike the whole way to your job, do it. If the roads are safe for you to navigate them sans vehicle, wake up early enough to make sure you get to work on time, and set out on foot. Make sure you wear comfortable walking sneakers and carry your professional shoes along with you. You may even want to bring a change of clothes depending on the length of your walk and weather in your area.

If you take public transportation, try walking to a stop further than you normally take to hitch your ride, or get off at a stop further from your work and fit in your walk after your ride.

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Whether or not it’s casual Friday at your office tomorrow, put on your comfortable shoes and hit the bricks. Walk to Work Day is recognized the first Friday of April, an initiative started by Prevention in 2004 to get people moving. They advise a 15 minute walk both ways, 30 minutes round-trip. If you commute, then walk to the next furthest bus or subway stop. If you’re not able to walk to work, grab a group of co-workers and walk somewhere healthy for lunch.

Walking at least 30 minutes a day can greatly reduce your risk of obesity-related diseases like cancer, stroke and diabetes. A “very brisk” walk, about four mph, for 30 minutes will burn about 150 calories.
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