Tips for Comfortable Walking

To get the most benefit and reduce the chances of injury, you will want to focus on the right way to walk.

Effective walking starts with good posture. Stand up straight, keep your chest high, and your stomach pulled in. Let your foot roll from heel to toe with each step. Allow for a natural arm swing by keeping your arms loose.

• Wear walking shoes that fit well, are light and give support. Most of all, make sure your shoes feel comfortable. An expert at a walking or running store can help to ensure that you are wearing proper footwear.
• Wear socks that fit well and offer cushioning.
• Select comfortable clothes in fabrics that “breathe” as you move and sweat. Remember that you will warm up as you walk. Dress in layers to stay most comfortable.
• Wear sunscreen, sunglasses, and a hat if necessary.
• Bring a water bottle.
• Use a watch, timer, or pedometer to record your walking time or number of steps.

Safety Tips

• Always check with your doctor before starting or changing an exercise program.
• Always let someone know where you are going and when you expect to be back.
• Warm-up and cool down with each walking workout.
• Carry identification when you are walking.
• Carry your cell phone and consider programming it with an ICE (In Case of Emergency) contact number.
• Walk with a friend or group – this will provide both protection and motivation.
• Dress appropriately for the weather and season.
• Eye and skin protection are a must during all seasons. Leave your headphones at home.
• Drink enough water to avoid dehydration, but not so much that you become uncomfortable walking.
• If you walk in the dark, carry a flashlight and wear light-colored, reflective clothing.
• Do not increase how long, how often, or how fast you walk by more than 10% each week in order to prevent fatigue or injury.