Getting Your Walking Program Started

Guest Post by Catherine Von Hatten

 

One of the great things about walking is that it is not likely to lead to injuries. You just have to get going and develop a routine. Forget the “no pain, no gain” stories. Research shows that regular brisk walking can provide the same benefits as more vigorous exercise, such as jogging.

Taking the time to prepare will minimize discomforts such as blisters or muscle pain. The Mayo Clinic recommends the following to help get you started.

Get the right gear. 
Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.

Also dress in loose fitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Use proper technique
 Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential. Take a look at the diagram for details.

Warm up 
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.

Stretch
 After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side stretch.

Cool down after each walking session
 To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

From: “Walking: Trim your waistline, improve your health,” Mayo Clinic Staff, http://www.mayoclinic.com/health/walking/