Starting A Walking Program
- Choose a safe place to walk. Find a partner or group
of people to walk with you. Your walking partner(s) should be able to walk
with you on the same schedule and at the same speed.
- Wear shoes with thick flexible soles that will cushion
your feet and absorb shock.
- Wear clothes that are right for the season. Cotton clothes
for the summer help to keep you cool by absorbing sweat and allowing it
to evaporate. Layer your clothing in the winter, and as you warm up, you
can take off some layers.
- Stretch before you walk. See the warm up exercises here.
- Think of your walk in three parts. Walk slowly for 5
minutes. Increase your speed for the next 5 minutes. Finally, to cool down,
walk slowly again for 5 minutes.
- Try to walk at least three times per week. Add 2 to 3
minutes per week to the fast walk. If you walk less than three times per
week, increase the fast walk more slowly.
- To avoid stiff or sore muscles or joints, start gradually.
Over several weeks, begin walking faster, going further, and walking for
longer periods of time.
- The more you walk, the better you will feel. You also
use more calories.
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National Institutes of Health