| Why Walk? | | | | Leave time in your busy schedule to follow a |
| Walking is one of the easiest ways to be | | | | walking program that will work for you. In planning |
| physically active. You can do it almost anywhere | | | | your walking program, keep the following points in |
| and at any time. Walking is also inexpensive. All | | | | mind: |
| you need is a pair of shoes with sturdy heel | | | | - Choose a safe place to walk. Find a partner or |
| support. Walking will: | | | | group of people to walk with you. Your walking |
| - Give you more energy | | | | partner(s) should be able to walk with you on the |
| - Make you feel good | | | | same schedule and at the same speed. |
| - Help you to relax | | | | - Wear shoes with thick flexible soles that will |
| - Reduce stress | | | | cushion your feet and absorb shock. |
| - Help you sleep better | | | | - Wear clothes that will keep you dry and |
| - Tone your muscles | | | | comfortable. Look for synthetic fabrics that |
| - Help control your appetite | | | | absorb sweat and remove it from your skin. |
| - Increase the number of calories your body uses. | | | | - For extra warmth in winter, wear a knit cap. To |
| For all these reasons, people have started walking | | | | stay cool in summer, wear a baseball cap or visor. |
| programs. | | | | - Do light stretching before and after you walk. |
| Is it okay for me to walk? | | | | - Think of your walk in three parts. Walk slowly |
| Answer the following questions before you begin | | | | for 5 minutes. Increase your speed for the next |
| a walking program. | | | | 5 minutes. Finally, to cool down, walk slowly again |
| - Has your health care provider ever told you | | | | for 5 minutes. |
| that you have heart trouble? | | | | - Try to walk at least three times per week. Add |
| - When you are physically active, do you have | | | | 2 to 3 minutes per week to the fast walk. If you |
| pains in your chest or on your left side (neck, | | | | walk less than three times per week, increase the |
| shoulder, or arm)? | | | | fast walk more slowly. |
| - Do you often feel faint or have dizzy spells? | | | | - To avoid stiff or sore muscles or joints, start |
| - Do you feel extremely breathless after you | | | | gradually. Over several weeks, begin walking |
| have been physically active? | | | | faster, going further, and walking for longer |
| - Has your health care provider told you that you | | | | periods of time. |
| have high blood pressure? | | | | - The more you walk, the better you will feel. |
| - Has your health care provider told you that you | | | | You also will use more calories. |
| have bone or joint problems, like arthritis, that | | | | Safety tips |
| could get worse if you are physically active? | | | | Keep safety in mind when you plan your route |
| - Are you over 50 years old and not used to a | | | | and the time of your walk. |
| lot of physical activity? | | | | - Walk in the daytime or at night in well-lighted |
| - Do you have a health problem or physical | | | | areas. |
| reason not mentioned here that might keep you | | | | - Walk in a group at all times. |
| from starting a walking program? | | | | - Notify your local police station of your group's |
| If you answered yes to any of these questions, | | | | walking time and route. |
| please check with your health care provider | | | | - Do not wear jewelry. |
| before starting a walking program or other form | | | | - Do not wear headphones. |
| of physical activity. | | | | - Be aware of your surroundings. |
| How do I start a walking program? | | | | |