How Do I Start A Walking Exercise Program?

Leave time in your busy schedule to follow a walking exercise program that will work for you.

• 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 will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.  

• For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.  

Essential Elements Of A Walking Exercise Program... 

• Do light stretching before and after your walk.  

• 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 will use more calories.

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