| Walking is a good form of exercise to start for | | | | 4. Water |
| people of all ages and fitness. Start walking and | | | | Bring along a water bottle when you are walking; |
| gradually fine tune your walking program to build | | | | also drink enough water before you starts your |
| up your cardiovascular fitness. | | | | walk. This will ensure you keep yourself hydrated |
| 1. Doctor | | | | to walk the miles. |
| If you have not been exercising, the rule of | | | | 5. Warm up/Cool down |
| thumb for beginning on any exercise program is | | | | Even if it is just walking, it is important to warm |
| to first consult your doctor. Ensure that you are | | | | up your body, limbs and muscles. Do some |
| given the green light before embarking on this | | | | stretching before your walk. After your walk, |
| walking exercise routine. | | | | remember to cool down your body as well with |
| 2. Shoes | | | | stretching exercises. |
| Invest in a solid pair of good shoes for walking. | | | | 6. Count your steps |
| Normally it should be a pair of walking sneakers. It | | | | Research shows that 10,000 steps a day are |
| should fit comfortably, and has flexible soles and | | | | required to really improve your health. Aim to do |
| plenty of toes room. It should provide good | | | | as many steps as possible, consider using a |
| support and tread to ensure you to walk those | | | | pedometer / step counter to track your mileage. |
| miles. | | | | Clip this gadget on your waist band, and you will |
| 3. Other gears | | | | know how many steps you have taken and helps |
| Other than a good pair of shoes, other gears | | | | to build your distance gradually. |
| should include good pair of socks and comfortable | | | | 7. Build up your walking program |
| clothing that suits the type of weather you walk | | | | Research shows that for each hour of regular, |
| in. If you expect cold weather, be sure to wear a | | | | vigorous exercise, you could gain potentially two |
| few layers of clothing, and you may peel them | | | | hours of life expectancy. Make your walking a |
| off, as you start burning the calories. Yes, do not | | | | habit, plan to walk regularly with a friend, or |
| underestimate walking, you will perspire. If the | | | | co-worker, or join a brisk walk, race walk, power |
| weather is hot, be sure to wear clothes that | | | | walk or similar program and walk your way to |
| breathe. Your clothing should be comfortably fit as | | | | health. |
| well. Wear your sunscreens and cap if necessary. | | | | |