Essentials for Safe & Effective Walking
Always warm up, stretch, and cool down during your walking session. Begin by walking at a low intensity for 5-10 minutes (warm-up) and then stretch your calves, quadriceps, hamstrings, hips, and low back muscles. In addition, don't forget to stretch your back, shoulders, and arms. These stretches will help to loosen up any tension you may be carrying and make your walk more enjoyable and effective. At the end of your exercise session, cool down by walking at a low intensity for another 5-10 minutes, and then stretch the same muscle groups again.
Tips for Beginners
Beginning walkers can make their workouts safer and less strenuous in several ways:
1. Start small. Begin with a five- to ten-minute walk and gradually increase the duration every few days.
2. Don't worry about speed. Walk at a comfortable pace. If you can't catch your breath or converse, you are walking too fast. Slow down or avoid hills.
3. Pay close attention to how you feel. If you feel sore or have aches the next day, listen to your body and take it easy. Just the same, if you feel great and need more of a challenge, go ahead and increase the duration and speed.
4. Use good technique. As you walk, be sure to keep your back straight and your abdominals tight, and "pump" your arms back and forth. Keep your head up and shoulders relaxed, and breathe deeply.
Note: It is important to gradually increase the duration of your sessions before you increase their intensity. When beginning a walking program, you should be more concerned with increasing the number of minutes of the exercise session before you increase your speed or attempt more difficult terrain. Next: Variety & Fun >
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