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.
Walking Safety
While walking isn't as intense as other forms of exercise, it's still important to use proper form to prevent injury and take precautions to ensure your health and safety. Consider the time of day you will be walking and the location -- do you need reflective gear to be seen, or sun protection? Do you know how to match your gear to the weather and terrain? How can you avoid dehydration? Be prepared, whether you're walking on a treadmill at the gym or out on a running path. Learn more about staying safe while walking with expert advice from Sharecare.
Recently Answered
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Steven Mogavero , NASM Elite Trainer , Fitness, answeredSee All 3 AnswersAlways be aware of your surroundings and walk with your head held high with confidence. Do not put yourself in an area that is secluded.If walking at night make sure its a well lighted area like a park. Try to walk where others are doing the same if you're by yourself. Its always good to walk with a friend plus it motivates you to continue on in your exercise regimen. Be safe and have fun. -
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Personally, I am not a fan of wearing weights while walking or running. When you start a walk/run, your blood pressure will be elevated due to the increase in body temperature and the activity you are about to start. By adding resistance, you may be increasing you blood pressure even further which may put you at a higher risk, if you do not pay close attention to your body and how it responds to the effects of added weights. However, as long as you monitor your vitals then going for a walk/run with added weights can have some benefit. I do believe your biggest benefit would be to complete your walk/run and if looking for added resistance then complete some strength training following your aerobic activity.
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Cecilia Alston , NASM Elite Trainer , Fitness, answeredSee All 2 AnswersEnsure that you are properly hydrated before you start walking. At the same time you want tomake sure that you have fed your body so that you have the energy it needs to sustain the walk. I would suggest eating a very light something and drinking at least one bottle of water about an hour or two before your walk. Lack of food and water could cause cramping as will eating or drinking directly before walking.
While walking be sure to carry some water with you or have designated water stops along the way if possible.
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Anis Khachnaoui , NASM Elite Trainer , Fitness, answeredSee All 4 AnswersExercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water.
Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like, and you’re likely to be sore later on.
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Maria Griffin , NASM Elite Trainer , Fitness, answeredSee All 5 AnswersWalking is easier on the joints than high impact activities such as running. But, some muscles can suffer from over use. Beware of shin splints and heel pain. If you are adding on mileage, speed or hills a good rule to follow is to add 10 % each week. Include cross training in your routine by adding in strength training and stretching. Strengthen the ankles with toes raises and weight train with light weight to increase range of motion. Yoga or stretching will reduce muscle tightness and improve posture. Use a foam roller to release tight muscles. It may be used on major muscle groups such as the calves, the quadriceps, back and the illotibial band. Stretch after a walking warm up to help prevent injury. Stretches may be done after warming up for 10-15 minutes. Hold stretch for 15-30 seconds.
A healthy body weight will relieve stress on the knees. Wear good shoes that are well cushioned for your activity, foot type and walking gait. Socks should be thick and absorb moisture. Choose shoes that are flexible and stable so your body weight can move from heel to toe in a natural rolling motion. Check your shoes for worn areas that will put your body out of alignment. A running store specialist can assist you in this area. When walking wear layers that are easily removed if you get to warm and always hydrate before, during and after your walk. Wear sunscreen and a hat. Assess your form and technique and make adjustments to stay injury free. Your shoulders should be squared not forward. Keep the pelvis tucked and knees slightly bent. Blisters caused by shoes and socks may be prevented by covering the area with a bandage. The surface can impact your bones, muscles, tendons and ligaments. A flat, firm surface is best; if possible walk on grass, wood chips, or a track. If possible avoid concrete, it is the hardest surface and may cause stress fractures. Hills can add stress to your joints. For rocky terrain wear a good pair of hiking boots.
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Jill Goldstein , NASM Elite Trainer , Fitness, answeredSee All 4 AnswersIf you have respiratory problems, then pollution is a concern. Most locations local news have alerts notifying you of the air quality. Pay attention to those, and if the air is not conducive to your respiratory level, walk a treadmill indoors. Do not let the pollution level stop your cardio. -
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Jill Goldstein , NASM Elite Trainer , Fitness, answeredSee All 3 AnswersThe music you want to listen to is upbeat and have a good rythym to keep your pace up. The slower the music the slower you walk without realizing it. If you have a normal play list, then make a special play list with music that will keep your speed up and heart rate up.
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Emily Adams , NASM Elite Trainer , Fitness, answeredSee All 2 AnswersThe danger of walking on a treadmill is about the same danger of walking on any ground. When you are walking on a treadmill it forces you to walk in a straight line with no deviation and so you are required to stay the path, and you risk falling. However this could be the same case with walking on ground. -
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Joanna Trekas , NASM Elite Trainer , Fitness, answeredSee All 3 AnswersThis depends on a couple of factors, including the climate you are in, how much you sweat and how long you are walking. The hotter the climate, the more you sweat and the longer you walk the more you will need to hydrate. On average, most people should consume about 7-10 fluid ounces for every 10-20 minutes of exercise.
Keep in mind that if you are thirsty then you have not consumed enough water. It is important that you hydrate before and after exercise, especially in hotter climates. Also, if you tend to sweat more, you will need to drink more to replace your fluids. Also remember that if you live in a dry climate, you may not think you are sweating very much, even though you may be sweating more than someone in a humid climate. So don’t use sweat as your only gauge for hydration.
More specific calculations can be done specifically for you by a health or fitness professional.