Health

Walking Tips

Nov 22 11:30am

Walking is an excellent form of exercise for people of all ages and abilities.

Start your walking program gradually, increasing length and pace as you get used to it. The following suggestions may help you to incorporate regular walking into your lifestyle.

If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually. Here are some tips on how to get started and how to prepare for walking.

Warm-up activity - start slowly, do a few warm-up exercises and stretches first. Don't walk immediately after a big meal.

Build activity slowly - start with a 20 minute walk then increase gradually. Try to walk at least three times per week.

Use the correct technique - walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.

Shoes and socks- wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.

Weather - wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don't forget your sunscreen and hat.

Water- drink water before and after your walk. Take water with you on your walk, especially in warm weather.

Cool down - make sure you cool down after a long fast walk. Do a few stretching exercises.

11 Comments Report Abuse

1. lilikins2002 - Mar 17 08:47pm

im a pensioner with breathing problem which is getting worse to my wieght increase would i lose wieght just by slow walking 15 miniuts a day i am unable to do more at this stage due to heart problem

2. adreambeliever717 - Apr 10 02:03pm

that great that you have started to do some walking. my father is only young and has had major operation. if he was able to do it he said he woul have started to do a walking program
start little and maybe you could work your way up. i took on the challange to walk and gym to help my diabetes and to get a little fit. great to see you make the first steps

3. jo_evans18 - May 12 11:44am

Definitely start walking honey! I was never really a fit person but slowly i have started doing a few things and I am amazed at myself. It's always possible to think of an excuse or justify not walking but be tough on yourself and just do it! It helps to write down what you do and keep a record. By the end of 2 weeks of walking 15 mins a day you'll probably have walked about 14km. Keep track of it and you'll feel great for all you've achieved!

4. rainlady25 - Aug 08 12:45pm

I m 48 yrs old, working 3 days a wekk n studying for my phd. I walk abt 45mins 3-4 times a wekk. I find that i m fit n able to withsatnd stress better n feel good every time after i walk. And this sunday i m taking part in the CT2Surf run (14km). I m not competeing with anyone but myself. I just want to go out have good time n complete the run (or walk..winks)

5. earth1105 - Aug 09 03:19am

So difficult to walk on some days...just dont want to because..

6. fourcreambuns4444 - Aug 10 07:50am

Hi
I have found walking with light dumbell weights helps me to get the most out of swinging my arms in time as i walk along.
I find walking on softer tracks such as near a beach and then walking on a hard pavement is quite tiring.My legs really feel it after a long walk around the harder street pavements!

7. jennysinge - Aug 12 08:03pm

get a dog- I have a rotti and she keeps me walking twice a day. We walk at least 3km twice a day and it is great ! It is the best way to start the day at 6am and then when I get home from walk again. It is great to relieve stress and get some fresh air as well as getting fit or maintaining fitness.

8. manu_kunnath - Aug 24 02:44am

walking is very good,deep brething for15minutes is also very good,

9. leftie01 - Aug 29 09:54pm

hey i walk every day stated out at 10 minutes then got to twenty now its 40 minutes every day with a bit of other stuff thrown in ive lost 26 kilos and have come down from size 22-24 to 14-16 it makes me feel so much better physically and about myself

10. stace_canuck - Oct 30 10:43am

I walk 6 mornings per week. 6.km and have now lost 20kgs in past 6 months. My walking partner has lost 34kgs. We are so much fitter and happier. I have 10 more kgs to go and my friend has 15.