Tips for Beginning a Walking Program

Walking is a low-impact exercise that packs a bunch of benefits which can ease you towards a higher level of health and fitness. It is one of the least expensive and simplest ways to stay physically fit, and any walking program can be tailored to meet your individual needs and goals. Whether you are walking for exercise, weight loss, alone time, social time, or fresh air: the following tips will help you obtain the greatest benefits from you walking program. 

Thanks to Melissa Conrad Stöppler, MD for the expert advice below. 

Always talk with your doctor prior to beginning an exercise routine. Exercise can benefit many medical conditions, however, for your safety and well-being, schedule a visit with your healthcare professional prior to starting a walking routine to obtain a "thumbs up" for your new journey.

Make sure to invest in a quality pair of walking shoes to ensure your feet are happy and healthy! High quality shoes will be one fo the only expenses you incur as part of a walking routine, and it is important that your choose a pair that are the correct size and fit your feet. Many cities and towns have retail stores featuring multiple brands and types of walking shoes, alongside trained experts who will help you find the perfect shoe for you.

Begin each walk with a dynamic warm up. See this video for examples of movements you can try ahead of your walk.

Pay attention to your heart rate and breathing rhythm; the general rule is that you should be able to speak normally and hold a conversation while exercising. If you find that you cannot talk in full sentences and need to take mutliple deep breaths to maintain your conversation, you may be working too hard. Slow down your pace and relax.

Do your best to maintain good posture with your head up, look straight ahead, take a natural stride, and swing your arms as you walk. 

Carry plenty of water to make sure you are properly hydrated. This is especially important when walking long distances or in hot and humid weather. Wear sunscreen, sun glasses, and a hat to protect against the sun.