How to Get Started Walking

Because walking is low impact, it is a wonderful way to begin an exercise regimen. All you really need to get started walking is a good pair of shoes and a positive attitude. Health professionals have repeatedly noted that walking for 30 minutes, three days per week, helps prevent heart disease. Follow these steps to learn how.

Instructions

Difficulty: Easy

Things You’ll Need:

• Sunscreen
• Walking shoes
• Hat
• Socks

Evaluate Your Abilities

1. Write out a list of health problems that may interfere with your beginning to walk. Pay special attention to heart and breathing problems.
2. Schedule a checkup with your doctor.
3. Inform your doctor that you would like to get started walking. Be sure to give her your health problems list.

Dress for Comfort and Mobility

4. Dress in a t-shirt and a lightweight jacket to walk short distances in warm weather.
5. Wear socks with moisture-wicking fabrics like Coolmax for strenuous walks that will produce a sweat. Coolmax and similar fabrics prevent chafing. Cotton socks are far more likely to cause blisters.
6. Wear a hat. Hats keep the sun off your face in summer and maintain your body heat in winter.
7. Opt for sunglasses to reduce glare on bright days. Glasses with ultraviolet (UV) protection prevent eye damage due to sun exposure.
8. Apply sunscreen with a high UV level to any exposed areas to avoid sunburn. Don't forget your ears and the back of your neck.
9. Wear shoes that bend easily to allow for the rolling gait walking requires. Shoes that are too stiff may cause blisters.

Create a Walking Schedule

10. Write out a walking chart. Begin with five 15-minute walks the first week.
11. Stick to your schedule even if you cannnot finish the entire walk. The purpose of the schedule is to create a walking habit.
12. Add five minutes to your walks every week until you reach 30 minutes.
13. Vary your walking routes and pace to keep your interest up.

Perfect Your Technique

14. Begin by walking slowly for 5 minutes to warm up your muscles.
15. Hold your back straight and your tummy in as you walk.
16. Keep your head up and your eyes scanning several feet in front of you. Proper posture will help you get the greatest benefits from your walks.

Tips & Warnings

• Carry water with you if you plan to walk for more than 30 minutes.
• Ask a friend to get started walking with you to keep morale high.
• If you are over 65 years old or are pregnant, you should discuss specific limits to your walking plans with a physician.