This is where you begin WALKING FREQUENTLY ASKED QUESTIONS

Walking…Why should I walk?

Walking is one of the easiest ways to be physically active. Walking can be done by almost everyone, almost anywhere and at any time. Walking is also inexpensive, all you need is a pair of sturdy walking shoes with heel support. Beginning a walking program will:

• Give you more energy
• Make you feel better
• Help you to relax
• Reduce your stress level
• Cause you to sleep better
• Tone your muscles
• Help control your appetite
• Increase the number of calories your body uses, especially when used with breathing exercises.

How do I know if it’s ok for me to walk?

Before you begin a walking program, you should ask yourself the following questions:

• Has your doctor or health care provider ever told you that you have heart trouble?
• When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
• Do you often feel faint or have dizzy spells?
• Do you feel extremely breathless after you have been physically active?
• Has your doctor or health care provider told you that you have high blood pressure?
• Has your health care provider told you that you have bone or joint problems, like arthritis that would get worse if you are physically active?
• Are you over 50 years old and not used to a lot of physical activity?
• Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?

If you answered yes to any of these questions, you should check with your doctor prior to beginning a walking program.

How do I start a walking program?

Make time in your busy schedule to follow a walking program that will work for you. By planning your walking program, keep the following points in mind:

• Choose a safe place to walk. It can be your neighborhood or your treadmill
• Find a partner or group of people to walk with you. Ideally your walking partner should be able to walk on the same schedule and at the same speed.
• Wear walking shoes with thick flexible soles that will cushion your feet and absorb shock.
• Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• Wear a hat, for extra warmth in winter, wear a knit cap, and to stay cooler in summer, wear a baseball cap or visor.
• Start your walk slowly to get your body warmed up, or do light stretching before and after you walk.
• Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.
• Try to walk at least three times per week, and try to add 2 to 3 minutes per week to the your walk.
• If you walk less than three times per week, increase the fast walk more slowly.
• To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.
• The more you walk, the better you will feel. You also will also burn more calories.

What equipment do I need to walk?

There is really only one important walking accessory.

• Walking shoes

Is there other equipment that I may want to add to my walk?

There are a couple of items you may to add to your new walking lifestyle.

• A pedometer will keep track of your steps and challenge you
• A heart monitor will keep you in touch with how hard your heart is working to keep you healthy
• An audio player or ipod will keep your mind occupied and may lengthen your walking time

• Keep safety in mind when you plan your route and the time of your walk.
• Walk in the daytime or at night in a well lit area
• Walk in a group when you can, if your walking alone, leave a note or let someone know where you will be going
• Do not wear jewelry. Keep your cell phone handy
• Do let headphones keep you from being aware of your surroundings.

How do I warm up?

Experts say the best way is to start walking at a slow pace for five minutes and allow your body to warm itself up. Cool down exercises work the same way for the last five minutes of your walk.

What other exercises should I do?

You can try these stretches as well.

Push off stretch

Lean your hands on a wall with your feet about 3-4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

Knee to chest stretch

Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

The back leg curl stretch

With your right hand, reach around and Pull your right foot to your buttocks. Keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand.

Side stretches

Reach one arm over your head and off to the side. Keep your hips steady and keep your shoulders straight. Hold this stretch for 10 seconds.

What about walking form? What do I do with my hands?

Walking with good form is very important

• Walk with your chin up and your shoulders held slightly back.
• Walk so that the heel of your foot touches the ground first. Roll your weight forward.
• Walk with your toes pointed forward. Swing your arms as you walk.

What’s the secret to sticking with a program once I start walking?

• It makes a difference when you are walking mentally. Believe that this is your new lifestyle, call yourself a walker.
• You need to take charge of your walk and own it, really make it your own personal style
• Forget that this is exercise, and that it’s good for you. Instead make it YOUR time, to dream, to plan, to pray, to enjoy a book or your favorite music.

Take a Step in the Right Direction ... Take a Walk.