Walking Tips
Before You Start:
- If you have a medical condition, have had a recent injury or have not been physically active in recent years, it is a good idea to check first with your doctor before beginning a walking program.
- Invest in some good walking shoes. Quality walking shoes will help protect your feet.
- Wear comfortable clothing.
- Take the time to use the first and last several minutes of your walk to warm up and cool down by walking at a slower pace. Stretching before you exercise is always a good idea because it warms up your muscles.
- Invest in a pedometer. Using a pedometer is a great way to track your steps and monitor your progress.
As You Walk:
- Start slow and begin at a gradual pace.
- Roll your weight forward from heel to toe.
- To burn more fat, swing your arms as you go.
- To burn more calories, take quicker steps.
- Find a walking partner and challenge each other.
- Monitor your level of fatigue, heart rate and breathing.
- Walk at a pace that is comfortable for you.
- Hydrate; bring water to drink during your walking.
- Exercise smartly: pace yourself and choose an activity that you enjoy, increase your exercise program gradually, and pay attention to your body.
- Set realistic goals for yourself. Start with getting up and going out to walk - even for a few minutes, you have started on your way to better health.
- Foot health and walking information can be obtained from the American Pediatric Medical Association
(1-800-FOOTCARE or www.APMA.org).