How Do I Start a Walking Program?

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

Keep the following points in mind as you plan your program:

• 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 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. 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.
• Think of your walk in three parts. Warm up by walking slowly for 5 minutes. Then, increase your speed and do a fast walk. Finally, cool down by walking slowly again for 5 minutes.
• Do light stretching after your warm-up and cool-down.
• Try to walk at least three times per week. Each week, add 2 or 3 minutes to your walk. If you walk less than three times per week, you may need more time to adjust before you increase the pace or frequency of your walk.
• To avoid stiff or sore muscles and joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.
• Set goals and rewards. Examples of goals are participating in a fun walk or walking continuously for 30 minutes.
• Keep track of your progress with a walking journal or log.
• The more you walk, the better you may feel and the more calories you may burn.

Experts recommend 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. If you cannot do 30 minutes at a time, try walking for shorter amounts and gradually working up to it.