Walk A While

ARM SWING: Let your arms swing naturally at the sides. Movement should originate from the shoulder joint. You may bend your elbows up to 90 degrees, but keep your elbows close to your body for increased momentum and balance. Do not swing your elbows across the midline of your body; push them straight back. Your hands should reach no further than your buttocks on the backswing. Keep the speed of your arm swing directly related to the speed of your legs.

STRIDE: Take quick steps. Don't force long strides. This will help you walk faster and more efficiently. When you walk, concentrate on relaxing your hands, arms and shoulders. Walk relaxed. Think relaxed!

Poor shoe selection can sabotage your walking program before you even get started. Take the time to select a shoe that's right for you to prevent discomfort and potential injury. A good walking shoe has a lower heel wedge than a running shoe and features a flexible sole made of durable rubber and a grooved tread. Look for the following features when making your selection:

Padded heel collar to protect the Achilles tendon
Firm heel counter to prevent the heel from rolling side to side
Well-cushioned sole at least 1/2-inch thick under the front of the foot and at least 1-inch thick under the heel
Ventilated uppers of mesh or leather for breathability
Sole that bends easily where the ball of the foot meets the toe
Toe-box design that provides ample room, making feet feel comfortable, not cramped

Remember, the more expensive sneaker won't always be the best choice. Be sure to walk around the store in the shoes before you purchase them. Choose the walking shoe that feels most comfortable and provides you with the most stability. Select a lightweight shoe for maximum comfort and to reduce extra foot load. Inspect the shoe closely for manufacturing defects, and ask the store about its refund or exchange policy. Finally, replace walking shoes every 300 to 500 miles to prevent injury and discomfort.

Wear clothing that allows your body to breathe and move without restriction.

On cold days, wear several thin layers of clothing rather than one thick layer. This will allow you to adjust your temperature by removing a layer when you begin to warm up.

Cotton socks are acceptable in warmer weather. On colder days wear socks made of wool or a material that draws off moisture, such as polypropylene.

Follow the FIT principle to make sure you are getting enough physical activity. The following recommendations are consistent with the Surgeon General's Prescription for Health and the American Heart Association guidelines for physical activity.

F - FREQUENCY: Try to perform some physical activity every day of the week.
I - INTENSITY: It is important to make sure that your walking program provides cardiovascular benefit both safely and effectively.
T - TIME: You can achieve appreciable health benefits with 20 minutes of moderate physical activity. Vigorous activity will increase the fitness benefit. You may elect to exercise all in one bout or to split it into smaller segments (10 to 15 minutes) spread out over the day.

Each exercise session should include:

A WARM-UP segment should precede any physical exercise or sport activity. Walk for a few minutes to get your body warm; then perform stretches for your whole body.
A WORKOUT segment is the main part of your exercise session, lasting 20 to 60 minutes. It should include activities to improve your aerobic and muscular fitness.
A COOL-DOWN segment for 10 to 15 minutes, including slow movement (similar to the warm-up), calisthenics, stretching and relaxation activities. A cool-down such as this should follow any physical exercise or sport activity. Stretching after a workout can help prevent soreness.

Whenever you exercise, including when you walk, it's easy to determine if you are pushing yourself too hard for your own good. During your activity, you should be able to carry on a normal conversation without gasping for breath. If you can't talk normally, walk a little slower! Reduce your walking program by setting a less strenuous goal for the time being.

Water loss (dehydration) causes the body's main cooling mechanism to work inefficiently. Take these precautions to keep your body temperature down and avoid the risks of heat exhaustion or heat stroke:

Listen to your body for signs of overexertion such as dizziness, feeling faint, nausea, persistent pain in chest, leg cramps, shortness of breath or extreme fatigue whenever you exercise. If you exhibit any of these symptoms, stop exercising immediately. You may need to see your physician if these symptoms persist.

Now it's time to put those walking shoes to work. Our progression plan will help you increase your speed and endurance gradually and safely.

Think small. This is hardest for those who expect the most from themselves. Try short periods of activity over the course of the day when time doesn't allow for a traditional workout.

Get an accountability partner. Find a friend, mentor or coach to keep you honest. You can work out together or just check in to report on progress.

Be aware of obstacles. Does vacation throw your workout schedule out of whack? Do projects at work preempt your walking time? Do injuries sideline you? Fear of success? Boredom? It is easy to beat these fitness obstacles once you identify them.

Use a script. Be ready to respond truthfully to rationalizations such as, "Skipping one walk won't matter that much" statements. Remind yourself of positive experiences or use a mantra such as, every little bit makes a difference.

Plan to stay active. Put your sneakers in the car the night before to prepare for a walk at lunch. If you plan to walk with a friend next week, call the baby-sitter today.