Tips for Walking

Below is a list of tips to make your walking experience enjoyable, productive and safe.

1. Have a goal in mind

Whether you are walking for stress relief; weight loss to reduce the risk of heart disease, high blood pressure, cancer or diabetes; or because of arthritis or osteoporosis, it all adds up to improving the quality of your life.

2. Make a plan

Schedule a time to walk, plan your route; and decide how long you will walk. Stick to your plan.

3. Be safe

Walk with a buddy. Avoid paths with uneven pavements/sidewalks. Observe all traffic laws. If you walk in the dark, wear light-colored or reflective clothing, vests, arm bands and/or hats. Whenever you share the road with traffic, walk facing oncoming traffic. Carry personal identification with you.

4. Wear proper clothing and shoes

Wear proper walking shoes (see Dr. Amol Saxena's shoe list). Keep an extra pair of walking shoes at work, so that lack of appropriate footwear won't be an excuse not to go for a walk! Dress in layers, and don't forget to use sunscreen, sunglasses and a hat.

5. Drink water

When you exercise, you need extra water to maintain normal body temperature and cool your muscles. Drink before, during, and after your walk (1-1.5 cups of water for a 20-minute walk).

6. Learn to walk properly

Yes, there is a proper technique!

Keep your chin up and your shoulders back.

Walk so that the heel of your foot touches the ground first, then roll your weight forward.

Swing your arms as you walk; this increases the intensity of your walking.

Start and finish with a few minutes of gentle stretching.

Think of your walk as having three parts: start with 5 minutes of slow walking, then increase your pace (walking uphill requires more effort), and end with 5 minutes of slower walking. Warming up gradually increases your heart rate and improves blood flow to your muscles. Cooling down allows the heart rate and muscles to return to normal.

Do a "Talk Test" you should be able to maintain a conversation with your buddy without getting winded. If you can't, slow down a bit.

7. Motivate yourself

Use a pedometer (measures your walking distance) to track your progress. Plan a healthy reward for yourself when you reach a certain goal: a new pair of walking shoes, a CD of upbeat music for walking, a T-shirt with attitude. Use your imagination.

8. Find a buddy

Walking with a buddy is more fun and a great motivator. Hint: look for the people with a spring in their step, a smile on their face and a positive attitude that will lead to success!

http://www.pamf.org/patients/walking.html