How can I avoid injuries while walking for fitness?

If you are over 40 and have never exercised previously, check with your doctor before beginning a walking regimen. Be sure you have the proper walking shoes with arch support and lateral stability, and replace your shoes once they show wear in the heel. Don’t do too much too soon: The key to good fitness while walking is to increase your intensity and duration in a gradual, progressive manner, so don’t walk at too fast a pace early in your program. If you must stop for a few weeks, don’t expect to resume at the speed at which you stopped. Always remember to warm up and stretch and the start of your walk, and cool down and stretch at the end. Sore muscles are common when you first start a walking program, but any soreness should subside within 24 to 48 hours.

You should check with your doctor before beginning a new fitness program, especially if you have chronic health issues.  If you are new to exercise, start slowly and work up to 30 minutes of walking most days of the week.  As you build strength and endurance, increase the distance you walk each time, then the intensity, or pace.  Also, make sure you have proper shoes.  They should provide ankle and arch support.  If walking outside, avoid rocky paths that could lead to ankle sprains and falls, especially if you are new to walking or have balance and flexibility issues.  Walk during daylight hours for better visibility to help avoid potential hazards.  Beware of traffic and strangers.  Walk with a buddy or a group of friends if possible.  Wear sunscreen while outside and drink plenty of water.  Whether you're using cardio equipment in the gym or walking outside, stop exercising immediately if you experience chest pain, dizziness, or shortness of breath, and seek medical care.       

Definitely get a check up from your Doctor. Get a comprehensive movement assessment, both can inform of you of probable risks. Make sure you address any issues with your musculoskeletal system. Take your time and enjoy the view.

Start each workout by warming up for five minutes by walking slowly to get your blood flowing. Do a few easy stretches to loosen the muscles. Stretch your back, shoulders, and arms, muscles you use during your workout. Use shoes that are designed for walking, with coolmax socks that facilitates air flow.

Begin with a five minute walk and gradually increase your distance. Keep good posture, shoulders down, back and relaxed, head up and eyes forward. Tighten abdominal muscles, especially from the groin area, and buttocks. Move your arms naturally, take deep breaths. Be sure you can talk while walking. If you cannot hold a conversation you should slow down. At the end of the walk slow your pace for five minutes as a cool down, and then stretch well afterwards. Check with your doctor before starting your exercise program. 

Injuries with walking are fairly easy to avoid as long as you focus on proper flexibility, i.e. stretch before and after, and to make sure your body stays properly hydrated. In addition, have a pair of walking shoes that are comfortable and will give you the support that your body needs. Lastly, read your body. If you body is telling you to slow down or to rest then slow down or rest.

Ways to avoid injury while walking for fitness

1. Be aware of your environment.  I know, it seems obvious, but many folks tune into their favorite music and forget about the outside world when they are exercising.  Stay aware of your suroundings.  If you are on roads or trails, keep an eye out for vehicles, uneven surfaces and any obstacles.  If you are walking at night, wear reflective clothing so you can easily be seen.

2.  Proper footwear.  While it's fine to walk/run on the beach barefoot, you probably don't want to do this in city streets.  Likewise, you wouldn't want to walk for miles in high heels either.  Keep track of the mileage on your exercise shoes and replace them often.  In my house we switch an athletic shoe to be an everyday shoe once its worn for a bit, and we don't use our exercise shoes for everyday errands.  It gives the shoes more life.

3. Walk with a buddy. 

Shoes are a good place to start. Would spare no expense in identifying the right shoes for you. The wrong shoes puts you behind the 8 ball to start.

Understanding your gait mechanics and proper stretching program will be helpful in avoiding injuries as you go.