Apart from a good pair of shoes there is nothing you’re likely to need that isn’t already in your wardrobe.

Unlike going to the gym or playing a sport, walking can be just another part of your day. You can walk to work, to the shops, to visit a friend. A dog makes a great companion and gives you the incentive you need to step outside the door on rainy days.

So, here’s how to do it:

1. Strike the floor with the heel of your shoe and roll forwards to the ball of your foot as you push off with the other toe for your next step.
2. Breathe in and out fully and regularly.
3. Quicker smaller steps cover more ground than long strides which are more tiring.
4. Keep a 90-deg bend in your arms so they swing fast as you speed up. Keep your arms swinging freely and rhythmically.
5. Avoid looking at your feet, keep your head up, back straight and watch where you’re going.
6. Going uphill is hard work, take smaller steps and lean forward into the hill.

Make sure before you start walking that your physician approves.  No exercise should be painful, if you have any unexplained aches and pains do stop and see your doctor immediately.

If you haven’t been walking before start slowly and gradually increase the length of time that you walk for and the speed.  Aim to be puffed but still able to hold a conversation.

Warming Up

To avoid injury it’s important to warm up and stretch before setting off (the Wake Up and Breathe exercises are ideal for this). It’s advisable to also stretch your calves. There are several different exercises you can use for this:

• Lean with your hands flat on a wall. Place one leg back, and with your heel on the ground, stretch your hips forward to stretch your calf muscles. Repeat with the other leg.
• Stand on one leg, holding on to a wall or chair for support. Bring up the other leg toward your buttocks and grab your ankle with your hand, pulling gently to stretch the quadriceps. Repeat with the other leg.
• Stand with legs wide apart. Bend one leg and lean to that side and hold to stretch the groin muscle. Repeat on the other side.
• Bend one leg and stretch the other out behind your body. Lean forward and hold. Repeat on the other side.
• Put your heel on the seat of a chair and lean forward gently to stretch out the hamstring muscle. Repeat on the other side.
• Stand on the edge of a step with feet together and slowly and evenly drop your heels below the level of your toes, then raise again as if on tiptoes. Repeat several times.

Some of these are more difficult than others so choose what works for you.

You need to repeat these exercises at the end of your walk to prevent muscle strain and soreness.

Staying Motivated

Stay motivated by walking with a friend, or listening to an mp3 player – you can download specially recorded pacing tracks but I enjoy audio books – even better if you match the book to your surroundings (try Wuthering Heights for a moorland walk; Edward Rutherford’s London for a stroll along the Thames).

You can buy guide books which list walks in most areas – I’m working my way through Shakespeare’s London at the moment.

Once you’re up to 30mins or more try walking in national parks and signposted scenic routes.

A little preplanning is advisable so you can enjoy your walk – carry a waterproof jacket and wear layers so you can easily stay comfortable in the event of sudden changes in the weather.

If you’re going off the beaten track be sure to carry a whistle, a snack and a supply of water and don’t go alone.

Do remember sunglasses, a hat and sun protection lotion when appropriate.

A Word about Shoes

To start with any supportive and comfortable shoe will do but as you increase the duration of your walks you’ll probably need to go shoe shopping.

Forget the look of the shoe and go for comfort every time.  Training shoes with laces and rubber soles are fine for firm ground, but if you will be walking on hilly or uneven ground a hiking boot with more support is sensible.

When trying your shoes, wear sports socks for trainers.  For hiking boots a thick pair with a thin cotton pair under is a good idea to allow your feet to breathe.  These days there are a vast range of socks with moisture wicking etc. but it just comes down to personal choice.

Always go to a specialist shop where the salesperson can advise you on the correct fit.  For  city walking you might want to consider the new style shoes that simulate barefoot walking.

Never buy shoes that feel tight or uncomfortable in the store – they certainly won’t improve after a long walk!

Pedometers?

My opinion is why ruin a good walk?  But I know some people enjoy knowing how many steps they’ve taken at the end of the day. If it works for you then go for it.

For the record 1000 steps is roughly ½ a mile.

Walking for Weightloss

In order to lose weight the general rule is to increase the pace, increase the duration and, perhaps, add some weight (a backpack or wrist/ankle weights).

However don’t get obsessive and ruin your walk, enjoy being in the fresh air, enjoy the sights and sounds that surround you and you’ll probably find that you want to walk for longer just for the sheer enjoyment of it.

Do remember  also that walking will build lean muscle tissue which is healthier.

And Finally……

Stop reading, put your shoes on and go discover the great world outside your front door just waiting to be walked!

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