Top 10
Reasons to Walk
- If you have a chronic medical condition or recovering from injuries it is important to check with your doctor. Don't assume that you aren't able to
start exercise walking if you do have medical issues. Exercise walking can
help control disease progression and relieve symptoms in people with
cardiovascular disease and diabetes, and many people with arthritis or
other musculoskeletal problems will experience symptom relief from a
medically-supervised exercise walking routine.
- Invest in good shoes. Since these are the only
expense equipment you'll need, pay attention to the fit and quality of
your shoes. Shoes should fit when you try them on without any areas of
pinching or pressure that could cause blisters or calluses. Wear the type
of socks you'll wear when walking when you purchase your shoes, and
remember that you'll likely need a larger-sized shoe than you normally
wear if you plan to wear thick socks. Shoes should have good arch support
and a slightly elevated heel with stiff material to support the heel when
walking and prevent wobbling.
- Always warm up by walking at a slow or
normal walking pace for five minutes before picking up the tempo of your
workout.
- Pay attention to your heart rate and breathing. Walk at a pace that
challenges you and elevates your heart rate, but don't overdo. You should
be able to talk and carry on a conversation while you are exercising; if
you can't, you may be working too hard.
- Use good walking posture. The American Academy of
Orthopaedic Surgeons recommends maintaining the following posture when
exercise walking: Swing your arms. Keep your head up, back straight and
abdomen flat. Point your toes straight ahead. Take long strides, but don't
strain.
- Consider getting a
pedometer. to
track the distance you've walked or the number of steps you've taken.
Watching your improvement over time is a terrific source of motivation.
- Be sure to carry water if you're walking long
distances or are excercing in hot weather. In very hot weather you may
need fitness drinks or other sources of electrolytes as well.
- In the heat of summer, don't forget to wear a hat with a brim and to apply sunscreen. to exposed areas. Rememver that sunscreen is also advisable to be worn in the winter as 80% of the suns rays bounce off the snow.
- Vary your route if you're
getting bored. To increase your fitness, add a route with some hills or changes
in terrain. Or alternate routes on different days of the week.
- Keep your workout
interesting.
Many people walk with a buddy or in groups for support and motivation.
While lots of walkers swear by their iPods to keep them going, Find the solution
that keeps you moving.
