Tips on getting started with a walking routine

Invest in a good pair of shoes

Before you take the first stride of your new walking workout, make sure you have the right walking shoes. Your shoes should be lightweight, but sturdy enough to provide a cushion for both the sole and heel of your foot.

The shoe should provide enough room in the toe box (front of the shoe) for your toes to fit comfortably, but not so much that the shoe moves around with each step.

Wear breathable clothing

Loose-fitting clothing in lightweight, breathable fabrics will help make walking more comfortable. Dry-fit clothes that wick away perspiration can help keep you cool and dry.

Warm up

Before you set out, warm up for a few minutes to help increase blood flow throughout your body and to get your muscles and joints ready to move. Here are some simple warmup moves:

• Stand on one leg and gently swing the other leg back and forth 10 to 20 times. Then switch legs.
• Do a set of squats by standing with your feet hip-width apart. Engage your core, keep your back straight and lower your hips until your thighs are parallel with the floor. Pause briefly with your knees over, but not beyond, your toes. Exhale and stand back up. Do this 8 to 10 times.
• Standing with your legs about shoulder-width apart and your arms straight out to your sides, make 10 backward circles with your arms and then 10 forward circles.

Stay safe outdoors

If you’re walking outdoors, be sure to use sunscreen and wear sunglasses and a hat. If you’re walking in colder weather, dress in layers that you can peel off as you warm up.

Have enough water to keep you hydrated throughout your walk. You might also want to bring your phone with you in case you need assistance.

Make it fun

Chances are, you’ll be more likely to stick to your walking routine if it’s something you enjoy doing. To up the fun factor, you may want to consider:

• walking with one or two friends or joining a walking group
• walking your dog or volunteering to walk dogs at an animal shelter
• listening to a podcast while walking
• listening to a playlist of your favorite tunes that make you want to move
• using a fitness tracker or app to set goals and challenge yourself