Answer the following questions before you begin a walking program:

 

• Has your doctor ever told you that you have heart trouble?

• When you exercise, 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 mild activity?

• Has your doctor told you that you have high blood pressure?

• Has your doctor told you that you have bone or joint problems, like arthritis, that could get worse if you exercise?

• Are you over 50 years old and not used to a lot of exercise?

• Do you have a condition or physical reason not mentioned here that might interfere with an exercise program?

 

If you answered yes to any of these questions, please check with your doctor before starting a walking program or other forms of exercise. 

 

How to start a Walking Program:

 

• Leave time in your busy schedule to follow a walking program that will work for you

• Choose a safe place to walk

• Find a partner or group of people to walk with you

• Wear shoes with proper arch support, a firm heel, and thick flexible soles that will cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store

• Wear clothes that will keep you dry and comfortable like synthetic fabrics that absorb sweat and remove it from your skin

• Walk at least three times a week

• Start gradually to avoid stiff muscles and joints

• Over several weeks, begin walking faster and for longer periods of time

• Set goals and rewards for yourself

• Keep track of your progress with a Walking Journal

 

Think of your walk in three parts:

 

1. Warm up by walking slowly for 5 minutes

2. Walk for 30 minutes increasing your speed gradually

3. Cool down by walking slowly again for 5 minutes