Tips for Walking

• Bend your knees to find balance.

• Buy a pedometer to count how many steps you have walked each day. Write down the number of steps you have taken every night, and try to "beat" that number the next day. Walking programs often suggest 10,000 a day. You can even organize yourselves into teams, perhaps with co-workers and have competitions to see which team walks the most steps over 5 weeks.

• Swing your arms as you walk.

• In the beginning, it is not necessary to warm up, however once you really start to put stress on your legs, you should participate in some light stretching.

• Walk with good posture. Stand completely straight, put your shoulders back, and talk long strides.

• Try to walk at less than 3 times per week. 6-7 times is great.

• On weekends or holidays, try increase your walking time to an hour or more. On some walks, try interval training by walking much faster for 30 to 60 seconds, then going back to your normal speed.

• Be sure to make notes about your walk; note your route, the weather; homes you appreciated; animals, wildlife or plant life you observed; and the thoughts and feelings you experienced. Keep them in a log along with your maximum heart rate, target heart rate, and the most time you've spent on a walk.

• Try using an iPod or other MP3 player to add entertainment to your walk. Download your favorite tunes or an interesting podcast. Books on tape make the walk go by faster and you may want to walk longer. 

• When you are able to get and stay on your target heart rate, you will want to cool down a bit at the end of your walk. If you have been able to stay in the target rate for 20 minutes or so, spend about 5 minutes at the end of the walk trying to bring your heart rate back to where it was pre-walk. Slowing your pace down and doing some more light stretching can accomplish this. Do not stop walking to slow your heart rate in a cool down. It defeats the purpose of a cool down. 

• Find ways to incorporate walking into your daily routine: take the stairs instead of the elevator, walk to stores if they're close by; if you visit a friend who doesn't live too far away, leave the car at home. It's surprising how much difference it can make when you regularly climb a few flights of stairs and take frequent short walks.

• Many people use local malls as an excellent place to walk - they're safe, fun and climate-controlled.

• Walking may cause cramps. If a cramp occurs, place you hands on your head and begin breathing through your nose and out of your mouth at a slow steady rate. Be sure to bring a water bottle with you.

• Carry your cell phone with you, along with a whistle.

• If you are walking and become short of breath, slow down or stop. Ask for help if you need it.

• Be sure to wear the proper footwear. Sandals, flip-flops, and even sporty shoes do not support the various muscles, tendons, and joints in your foot and can therefore cause strain and injury. 

*Before starting any exercise program, be sure to check with your doctor, especially if you haven't been active in more than 6 months.