Before You Start

If you have a medical condition, consult your doctor before you start

Increase activity level gradually and set small goals to improve stamina

Equipment/Clothing

Dress appropriately for the weather

– layering is best

Protect your skin from heat and cold

- wear sunscreen and a hat

Choose proper cushioned shoes with arch support.

Safety

Stay alert and safe- avoid using a walkman/mp3 player in high traffic areas

Obey traffic laws

Have eye contact with motorists while crossing the street

Inform others of your expected time of return

Carry identification

Carry a water bottle
(drink at least 4-8 ounces every 20 minutes especially on hot days)

Use the indoor route on cold, icy or wet days
 

Walk Properly

Always warm-up by walking gradually, building up to desired speed

Walk for 10 – 30 minutes three times per week

Gradually increase intensity, time and number of days you walk

Cool down and stretch at the end of every walk

Walk at a pace you can carry on a conversation.

If you feel out of breath you may be working too hard

Walk tall and strong- with proper posture (shoulders back, chest lifted and abdominals tight)

Foot should roll from heel to toe when walking