Why Walk?

Gear Up!

• Walking Shoes
• Clothing
• Pedometers

Start Walking

Safety and Comfort

Walking in Winter

• Sidewalk Shoveling Tips and Responsibilities

"An early-morning walk is a blessing for the whole day." - Henry David Thoreau

Start Walking

When you start walking, it's important to start slowly. Stash a few of these walking tips away for a more comfortable stroll.

Posture

Keep your back and neck straight, and your elbows at a 90 degree angle. Let your arms swing up to about chest level and then back down to your sides with each step.  Hold your hands in a loose fist (no cell phones, please!).  If you let your hands just dangle at your sides you probably aren't walking fast enough to get your heart rate up.

Warm-ups and Cool-Downs

When starting to walk, start slowly.  Start with a slow pace and slowly bring the pace up as time goes by and your body gets used to the exercise.  This will gradually ease your heart rate up.  For more ideas on how to warm up, visit PBS's "Pre-Walk Warm-Up Routine."

When you're done walking, it's also a good idea to slowly bring your pace down to cool your body down.  This will gradually ease your heart rate down to its normal level.  It's never a good idea to start or stop quickly when exercising.  After a vigorous walk, it's important to stretch to reduce injuries and also to improve your flexibility.  Plus, your muscles will be warm and ready to stretch after walking.  Visit PBS's "3-Minute Post Walk Stretch Routine" for a few stretching tips.

Pace, Length, and Frequency of Walks

To get a good workout, walk at a brisk pace.  You'll know when you're at a brisk pace when your heart is beating at a faster than normal rate -- without racing.  When you reach a brisk pace, your heart reaches its training zone where it has to work a little bit harder.  In other words, you're making it exercise. 

The longer the walk, the better your workout.  But remember that it's important to start (and end) slowly, so start at a slower pace and gradually move to a faster one.  Start with shorter walks, and gradually increase the length of your walk each day as your body becomes used to the workout.  Do what comes naturally - - set a stride length that is comfortable and a speed that isn't too tough when starting to walk.

Thirty minutes of moderate exercise is suggested for maintaining health and managing weight.  Walk for 30 minutes at least four days a week.  If 30 minutes seems like too long, break it up into three walks of 10 minutes each.