Walking: A Step in the Right Direction

Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive. All you need is a pair of shoes with sturdy heel support. Walking will:

• Give you more energy
• Make you feel good
• Help you to relax
• Reduce stress
• Help you sleep better
• Tone your muscles
• Help control your appetite
• Increase the number of calories your body uses.

For all these reasons, people have started walking programs. If you would like to start your own program, read and follow the information provided in this pamphlet.

Answer the following questions before you begin a walking program.

• Has your health care provider ever told you that you have heart trouble?
• When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
• Do you often feel faint or have dizzy spells?
• Do you feel extremely breathless after you have been physically active?
• Has your health care provider told you that you have high blood pressure?
• Has your health care provider told you that you have bone or joint problems, like arthritis, that could get worse if you are physically active?
• Are you over 50 years old and not used to a lot of physical activity?
• Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?

If you answered yes to any of these questions, please check with your health care provider before starting a walking program or other form of physical activity.

Leave time in your busy schedule to follow a walking program that will work for you. In planning your walking program, keep the following points in mind:

• Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed.
• Wear shoes with thick flexible soles that will cushion your feet and absorb shock.
• Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.
• Do light stretching before and after you walk.
• Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.