Walking is easy, inexpensive, convenient, healthy and fun.

                                    All you need are comfortable walking shoes and clothing to suit the weather.

                              Warm up with five minutes of moderately paced walking, and then stretch all muscle groups.

 

Gearing up!

 

Ø      Comfortable walking or running shoes

Ø      Layered clothing so you can add or remove while walking

Ø      Water bottle

Ø      Sunscreen, sunglasses, hat, gloves, scarf (depending on weather)

 

Stepping Out!

 

Ø      Walk with good posture, back straight

Ø      Let your arms swing freely, with shoulders down and relaxed

Ø      Take long easy strides and walk heel to toe

Ø      Breathe fully

Ø      Walk briskly

Ø      Cool down with a 5 minutes slow walk to lower your pulse, and remember to stretch again!

 

Setting a Goal!

 

Ø      Aim for a daily 30 – 60 minute walk.  This can be done in 10 minute segments of your day

Ø      Start slowly (e.g. 10 minutes a day) gradually increasing frequency, time and distance

Ø      Keep track of your progress, using a calendar or log book

Ø      For a better aerobic workout, pump the arms hard, increase the pace, walk uphill

Ø      Strolling along is not as good as walking briskly, but if you prefer to stroll, double your distance

Ø      You should be able to talk easily while walking.  If you become short of breath, slow the pace

 

Walking Safely!

 

Ø      Check with your doctor if you have any health concerns

Ø      Walk on smooth clear paths when possible

Ø      At night, walk with a friend and wear reflective clothing

Ø      Watch the weather.  Be prepared.

Ø      Drink plenty of water (8-10 glasses a day)

Ø      Always carry I.D. and change for the phone (or a cell phone)

Ø      Be alert for signs of overexertion.  If you feel dizzy or short of breath, slow down immediately

 

Walking is one of the safest activities you can do for your body and your mind, but

some people should check with their doctor before becoming more active.  Happy Walking!

Adapted from material from Good Hearted Living, Middlesex London