Healthy Walking

--by Joyce Remy

One of the best and easiest activities is brisk walking. So, let's Get Ready, Get Set, and Go ... walking!

Ready!

Clothes.  Wear comfortable, light-weight, loose-fitting clothing. Dress for the weather! Natural cotton fibers are best, layering cotton under wool in cool weather. Hat and gloves are especially important on cold or rainy days.

Shoes. Again, comfort is key! Casual shoes with rubber or crepe soles are recommended, with a laced shoe offering the best support for your feet. A good walking shoe should include:

• proper fit
• flexibility
• arch support
• elevated heel of 1/2 inch as a cushion
• leather or nylon mesh upper to allow for breathing.

Feet. Before lacing up those walking shoes, check your feet:

• keep toenails properly trimmed
• wear cotton socks that aren't tight
• use protective material for corns or calluses
• see a podiatrist if your feet hurt.

Set!

Here are some tips to get the most from your walking:

• Walk briskly enough to deepen your breathing comfortably and increase your heart rate.
• Focus on a tall posture, head up with shoulders back and abdomen in.
• Land on the heel of your foot. Roll forward onto the ball of your foot, then push off from your toes.
• Take even, comfortable strides.
• Allow your arms to swing freely and rhythmically.
• Be sensitive to your breathing! Take full breaths and exhale completely.

Go!

Set a comfortable pace. Start with at least a five-minute warm-up, and end with a five to ten minute cool-down. Include stretching and  flexibility exercises in your warm up and cool-down.

Now, where should you go?

Inside: Malls, airports, hallways, indoor tracks.

Outside: Shopping areas, school tracks, public parks, college campuses, zoos.

Remember! Your body responds to changes in physical activity. Always listen to your body's messages. A good rule of thumb is the "talk test"-if you find it hard to comfortably carry on a conversation while walking, slow your pace.

Don't compare yourself to others or try to keep up with them, if it is uncomfortable for you. It's better to start slowly and progress gradually, than to do too much too quickly.