Walking is an easy, effective way to stay in shape. The American Council on Exercise recommends walking because it is low impact, and can improve your cholesterol, blood pressure, weight and mood. As with all exercise programs, preparation is important to keep walking fun and effective.
Comfortable Shoes
Although walking is low impact, it is still a weight bearing, repetitive motion. The right shoes will keep you comfortable mile after mile. Walking shoes should be light and flexible with adequate arch support. To prevent blisters, your shoes should be snug, but not tight. While you can buy shoes specifically designed for walking, any well-fit pair of athletic shoes will do.
Layered Clothing
Layering your clothing will keep you comfortable no matter what the conditions. As your body warms up over the course of your walk, you will probably find yourself removing layers of clothing to cool off. You can even buy clothes designed for wicking, which keep you cool and dry by pulling perspiration away from your body.
Pace Yourself
The American Council on Exercise notes that many experts recommend walking for 30 minutes each day. If you are starting a walking program for the first time, or following a break, you may only be able to walk for a few minutes at a time. Don't worry about it, and just work within your abilities. Focus on getting into the habit of walking every day. As long as you walk consistently, with multiple sessions per week, you should see your work capacity improve.
Stay Hydrated
Keeping your water intake high will help you stay cool and keep your energy up throughout your walk. Water is used by your body for temperature regulation in the form of perspiration. Staying well hydrated is especially important in warm weather conditions where you may be susceptible to heat illness. The Mayo Clinic recommends consuming about 2 liters per day.
Fuel Up
Keep yourself going strong with the right nutrition before your walk. Complex carbohydrates will give you lots of energy for the duration of your walk. Choose less processed, high fiber carbohydrate sources, such as brown rice, whole wheat pasta or oatmeal, that will digest slowly and keep your blood sugar levels steady.
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