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Walking Tips - Initiating a Walking Program


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Following are tips for initiating a walking program for exercise:

  • See a doctor – Before initiating an exercise program, talk to your doctor and get a full physical. The doctor will suggest an exercise program that is right for you.
  • Stay hydrated – Especially on a hot or humid day, it is important to stay hydrated. Drink water before, during and after your walk.
  • Eat well – Eat three well-balanced, moderately-sized meals per day. Avoid junk food and products with high fat and cholesterol.
  • Choose a smooth walking surface – A smooth walking surface will result in less fatigue and fewer injuries.
  • Monitor your pace - You are walking at a good pace if you are able to hold a conversation with someone.
  • Cease walking when there is pain – Don’t continue walking if you are experiencing chest pain, if you are overly tired, if you feel pain, or if you experience shortness of breath. If you experience any of the following, see a doctor immediately.
  • Time your walking program with your meals – Don’t walk directly after or before a meal. It is optimal to walk 2 hours after a meal and wait 20 minutes after your walk before eating a meal.
  • Seek alternative walking areas in extreme weather – It is not a good idea to walk in extremely cold weather, or brutally hot or humid weather. In adverse conditions, find an indoor track to walk around or head to the mall to do some laps. Also, avoid walking on ice or during a lightening storm. If you find yourself caught in a lightning storm, head for cover (but not under a tree since lightening tends to hit the tallest objects in an area).
  • Follow these tips for initiating a walking program and reap the benefits of your exercise program!

    Hilary Basile is a writer for At, you will find valuable tips and resources for handling life’s major events. Whether you’re planning a wedding, buying your first home, anxiously awaiting the birth of a child, contending with a divorce, searching for a new job, or planning for your retirement, you’ll find answers to your questions at ( ), part of the network of sites, provides comprehensive information for those living, working and traveling in the United States via 50 individual state portals.


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