May 2020

Tips for a Successful Walking Routine
(Follow your physician's guidelines for exercise)

Walking in supportive shoes with flexible soles can be one of the best forms of aerobic  exercise. According to Mark Bricklin, editor of Prevention magazine, "No other activity bestows the blessings of exercise as easily, enjoyably, or safely as the simple act of going for a walk."

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, discomfort, or discouragement. If you feel successful, you can increase your walk, one to three minutes at a time. Work your way up to 20-30 minutes gradually, if appropriate according to your medical guidelines. 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 routine. Plan motivation strategies.
​Find a walking partner
Set frequency goals. Two to three times a week is good for starters. If you find you enjoy it, gradually increase to 4 or 5 times weekly.

Pay attention to the age of your shoes, and replace them when necessary. If the heels or soles are unevenly worn, they can accentuate any imbalances in your gate. You may need to replace them as often as every 6 months. 

Warm up before the walk for a few minutes and cool down afterwards. Slow your pace  before and afterwards to about half speed to protect your heart.


Adapted from "Too Busy to Exercise" by Porter Shimer, Storey Communications, Inc.
In Client Education Handouts for Self-Care, Information for People.