As a form of exercise, walking can offer an enjoyable way to improve your physical health, regardless of your age and fitness level. If you have not exercised in some time, begin with slower, less intense periods of walking and then work your way toward more aerobic, vigorous exercise. Whether you walk through your neighborhood every Saturday or you speed walk in the local mall on weekday mornings, you can make practical choices that will increase your safety while walking.
Choose Correct Footwear
Choose the correct shoes, specifically those designed to support your body during walking, to help reduce the risk of discomfort or injury to your foot and to other parts of your body. In "Walking: A Complete Guide to the Complete Exercise," Casey Meyers suggests consulting with a good podiatrist if you encounter any foot problems, such as bunions or heel spurs, and explains that sometimes you may need to add an orthotic device to your shoes.
Wear Proper Attire
Wear the proper clothing when you walk, preferably exercise attire that helps you to maintain a comfortable body temperature. Meyers suggests clothing that feels "roomy, comfortable, and nonbinding" and fabrics that "help wick away the moisture from sweat." For optimum safety, wear white or bright-colored clothing on overcast days and reflective strips on your clothes and shoes during twilight and at night to make sure drivers can see you. During hot weather, you may want to don a hat, and in cold weather, you should wear layered clothing so that you can remove layers as you warm up.
Practice Defensive Walking
Practice defensive walking when you walk near traffic of any kind, including looking both ways to cross a street or intersection. Katharine T. Alvord, in "Divorce Your Car!: Ending the Love Affair with the Automobile," recommends choosing streets with low speed limits and traffic levels and walking facing traffic when roads do not have sidewalks. She points out that drivers are often inattentive, so you need to "watch for the drivers who don't watch for you."
Make Street-Smart Choices
Make street-smart choices in regard to your own personal safety when you are walking, such as choosing areas with high pedestrian traffic and walking with a friend. Meyers suggests avoiding isolated areas, dense brush and wooded areas, alleys, doorways and courtyards. He also recommends varying your walking routine, remaining aware of your surroundings if you wear headphones, and carrying a police whistle, Mace, a cell phone and an identification tag.
Observe Weather Conditions
Use wisdom when walking in hot weather, including paying attention to your body's physical cues. Stay hydrated by drinking plenty of water during your walk. Depending on the time of day, you may also need to apply sunblock to protect against over-exposure to the sun.
References
- "Walking: A Complete Guide to the Complete Exercise"; Casey Meyers; 2007
- "Divorce Your Car!: Ending the Love Affair with the Automobile"; Katharine T. Alvord; 2000
- "Walking Games and Activities"; June Irene Decker, Monica Mize; 2001
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