Walking for Fitness – Getting Started
While most exercise systems insist that you should talk to your doctor before starting, unless you are very overweight or suffering from a serious medical condition, you can probably start a gentle walking programme without needing your doctor’s input.
To begin, you need to ensure you have good shoes – if you regularly wear trainers, invest in a pair that have good ankle support, or if you are walking cross country, make sure you have proper lace-up walking or hiking shoes. Make sure you have good socks too – athletic socks have absorbent fabric to stop your feet getting sweaty and also special fibres to avoid blisters.
For the first week plan a simple route, that is only half what you think you are capable of – this means your shoes get broken in gently as well as your body! Aim to walk three times in the first week. Make sure you observe basic safety while walking outside, by watching for traffic, staying on the pavement or making sure you are facing oncoming traffic if there is no pavement. Carry some form of ID and a mobile phone (tucked out of sight) or change for a pay phone. If you take medication, carry a note about it – just in case. Many people like to walk to music, but be sensible – its wise to use just one earpiece, not both, so you’re aware of noises around you. Make yourself visible in low-light situations by wearing reflective gear.
As you walk, remember to stand tall, take quicker steps, not longer ones (your stride will lengthen naturally as you speed up) and bend your arms to increase speed and mobility.
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