Walking Exercise Tips

Walking exercise is great for cardiovascular health and just feeling better. Here are some tips and stretches for walking.

If you can only manage a short five or ten-minute walk in the beginning, remember that any fitness program begins with one small step. The goal is to do some exercise while minimizing the chances of injury or discouragement.

You can gradually increase your walk, one to three minutes at a time. Work your way up to 20 or 30 minutes at least three times a week. Take at least a month to do that if you like. It’s creating the habit that’s most important.

Here are some tips for a successful walking exercise routine:

Find a walking partner you like to make it more fun.

Set frequency goals. Two to three times a week is good for starters. If you enjoy it, gradually increase to 4 or 5 times weekly.

Warm up first. For the first few minutes of your walking exercise, go at about half your normal walking speed.

Pay attention to the age of your shoes, and replace them when necessary, perhaps as often as every 6 months. If the heels or soles are unevenly worn, they can accentuate any imbalances in your gait and cause foot, back, or hip problems. Always wear supportive shoes for walking.

Stretching Exercises for Walking

Stretching helps keep your joints lubricated and your muscles flexible. It relieves stiffness and may help prevent injury. Try stretching before and after your walk to see which feels better.

Knee hug. Stand straight, holding a table edge or back of a chair for balance. Keeping your hips and feet in a straight line, pull one knee to your chest, hold for 10-30 seconds, and return your foot to the floor. Repeat several times on each side.

Calf stretch. Stand facing a wall with your toes almost touching it. Place your hands against the wall at shoulder height and lean forward. Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the wall. Repeat on both sides, holding from 10-30 seconds.

Groin and lower back stretch. In the same position at the wall, exhale, draw in your abdomen, and look up, stretching your chest toward the ceiling. Breathe while you hold this stretch for 10-30 seconds. Repeat on the other side.

More walking stretches.

Return from Walking Exercise to Starting an Exercise Program.