Health Concerns

If you have a health condition or if you're over 50 and haven't been physically active recently consult your doctor to make sure walking is the right exercise program for you.

Shoes

It's important to wear shoes that are flexible, comfortable, and provide the proper arch support. Choose running, walking, or cross-training shoes or light hiking boots, and talk to a specialist at an athletic shoe store if you have special concerns, such as over or under pronation.

Hydration

Be sure to drink plenty of water before, during, and after your walk. It's important to stay hydrated when exercising to prevent muscle cramps and dehydration from perspiration.

Posture

Stand up straight, with your shoulders back and down, hold your head up, and look straight ahead at where you are going—don't look down! Keep your arms bent at the elbow and swing them naturally with your stride. Strike the ground first with your heel, and roll through each step from heel to toe, pushing off with your toe.

Safety

Use common sense when walking, especially when you're alone. Avoid unlit places at night, such as wooded areas and trails, and consider carrying pepper spray. It's especially important to keep your eyes ahead of you if you're alone or it's dark so you're aware of your surroundings. Don't attempt to traverse unfamiliar or potentially dangerous terrain, either. Remember, you're walking to improve your health. Don't endanger it.

Stretching and Cool-down

If you're planning a longer walk (more than 30 minutes), you may want to begin with some stretches to limber up your muscles. After a long walk, include a cool-down period to reduce stress on your muscles and heart, and repeat your stretches afterwards to fend off any cramping or soreness.

Your Skin

If you're walking outdoors in the daytime, it is highly advisable to wear sunscreen. Be sure to reapply sunscreen to exposed areas if you're perspiring heavily or if you are walking for an extended period. You should wear sunscreen during cold weather, as well, as the sun can still be strong. Be sure to include a layer of moisturizer to prevent chapping and dryness.