1. Consult a physician if you have a history of health issues that may limit you from exercise such as high blood pressure, diabetes, or a past physical injury.  Also, seek approval from a physician if you are over the age of 40 and have been sedentary for some time.
  2. After physician’s approval, purchase a pair of walking or running shoes.  Don’t skimp on price and make sure the shoe feels extremely comfortable and fits well as you will be spending a lot of quality time in this footwear.
  3. Start walking 2-3 times per week for 20 minutes for the first two to four weeks on relatively flat surfaces if outdoors or with no incline if performing your walking on a treadmill.
  4. Beginners to walking (with no prior exercise program in place) should maintain a target heart rate of 60% of your maximum heart rate.  Click here to properly determine your exercise heart rate and how to monitor it throughout your walking.
  5. Be sure to properly warm up and stretch before and after your walking session.
  6. To enhance your walking time, get a family member, neighbor, or friend to participate with you.  It will keep you and the other person (or people) more consistent and thus benefiting from all that walking can bring to your life.


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