For most people, walking is an inexpensive and easy way to add some physical activity to each day. If you don’t have time to go to a gym or can’t afford to buy a lot of equipment, you can probably still take a walk around your neighborhood.
But safety is still important, even with this most basic of exercises. The President’s Council on Physical Fitness and Sports recommends that anyone thinking about starting any new exercise program talk to your doctor first. This is especially important if you have a health condition or have not done any regular physical activity for a long time.
Before your walk, warm up with stretching exercises. Walk at a brisk pace to get the most out of your workout; you should still be able to talk while walking. Practice correct posture: keep your head up, arms bent at the elbow and swinging as you stride. Cool down afterward to reduce stress on your heart. Also drink plenty of water before, during and after walking (or any exercise session) to cool your muscles and replace lost fluids.
Your shoes and socks are an extremely important factor in your safety and comfort. Choose comfortable, supportive shoes, such as running, walking or cross-training shoes, or light hiking boots. Take care of your feet with these additional tips:
- Wear walking shoes that keep your foot in place when you walk and are snug but not tight. Seek help from an experienced shoe fitter if you can.
- Buy shoes that fit you in the store; don’t expect them to stretch out.
- The upper part of the shoe should be soft and flexible, and the lining should be smooth and free of ridges and seams.
- Before putting on your shoes, always check inside them for pebbles, rough seams, or other potential irritants.
- Buy shoes made of leather or canvas, which offer better "breathability" and help keep feet dry.
- Choose shoes that allow all your toes to wiggle freely without rubbing against the front or top of the shoe.
- Buy shoes with an instep that cushions the arch of your foot and a heel that fits snugly, but without pressure.
- Keep your toenails trimmed short and straight across.
- Wear clean socks or stockings and avoid wearing the same shoes two days in a row.
- See a podiatrist for any severe or persistent foot problems, such as ingrown toenails or blisters.
Staying motivated
So you’ve started off on the right foot, with your doctor’s OK, comfortable shoes and a stretching routine. After a few weeks, though, you may find it a little harder to stay motivated.
One excellent way to stick to your exercise routine is to wear a pedometer. You can find an inexpensive one of these small “step calculators” at just about any sporting goods store or general store like Walgreen’s or Wal-Mart. Research has shown that wearing a pedometer each day helps motivate people to exercise and to strive for a daily step goal.
It’s also a good idea to log your daily or weekly activities using a notebook, printed log sheet or online log such as the one on the President’s Council site. If you find yourself falling behind your average daily goal, try not to become discouraged. To maintain your motivation, keep logging your progress and look for creative ways to add steps to your daily routine.
For example: recruit some coworkers to walk with you at lunch or after work. If the weather’s bad, go to a mall or brainstorm another fun indoor place to walk. Visit a museum after work one afternoon. Or even walk around the kitchen while waiting for water to boil or soup to simmer. Whatever you do to add a little exercise to each day will pay off in benefits to your heart, blood pressure, weight and even your stress level.
 |
