Ok – We’re going to walk! Here are ten tips for making walking a fun, easy habit!
1. Get a good pair of walking shoes (this will be your only major expense to do this simple exercise). Walking shoes should be comfortable and fit your feet properly so as to prevent big injuries, as well as little injuries like blisters and calluses that will dampen your desire to continue. A good walking shoe should also provide some good shock absorption and also be fairly lightweight. Socks that are not too thin will also help to prevent rubbing and blisters. Walking shoes should be replaced once every six months.
2. Drink lots of water. Do this whether you walk or not! Get a water bottle with a strap. Drink water during walks of ten minutes or more whether you feel thirsty or not. Thirst is a sign of dehydration and dehydration can lead to dizziness, blackouts, and even death.
3. Set reasonable goals. If you’ve been sedentary for a long time, just get up now and walk around the block leisurely. Do it again tomorrow, and maybe add an extra five minutes. Start walking three times a week, adding 5 minutes each day. Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.
4. Walk correctly. Standing erect and watching your posture will help you walk correctly and reduce injuries. Walk tall, as though you were elongating your body. Hold your head up high and keep eyes forward. Keep your shoulders down and back and relaxed. Tighten your abdominal muscles and buttocks and walk naturally and comfortably relaxed. Swing your arms back and forth and a little higher than your waist for a better cardiovascular workout.
See next post: W is for Walk this Way, Part 2