Starting a Walking Program

One of the first things to consider is a comfortable pair of walking shoes. Most of the sporting goods stores and running stores have "walking" shoes and "cross training" shoes. One should purchase a shoe that fits well, has adequate flexibility and cushioning. A "running" shoe is also a good option. Often removing the insoles and replacing them with a Dr. Scholl's walking insole aids in improving the cushioning.

If the walk is to take place outside, dress in layers. Moisture wicking layers are worn closest to the skin and, naturally, the wind breaking layer is the outermost one. For people, who have hands like mine, always frozen, glove liners under mittens work well. I also use handwarmers!! Wearing a hat is very important. Most of our body heat is lost through our head. An expert, on choosing the proper outdoor attire, will be speaking at one of the training meetings forthcoming.

Finally, it is easy to start a walking program. Begin by parking the car further from your destination and walking more. Take the stairs instead of the elevator, and walk, instead of drive, short distances. This will help one prepare for the more organized walks.

On cold days, many of the malls offer a safe, warm place to walk before the stores open. The Smith Haven Mall opens early, 7AM, for walkers. The walking "route" is 1.1 miles. A beginner might start by doing this just once, and then gradually increase to two times around. Eventually three times will not be a problem at all. Walk comfortably. When walking with a friend, being able to carry on a conversation is a good index of comfortable walking.

If you walk outside, make sure that you can be easily seen. If you must walk in the dark, wear reflective clothing, or a reflector vest. Try to walk with a partner especially in the cold weather. Start out slowly, warm up. One can stretch prior to walking if the muscles are warm. Afterwards, it is even more important to stretch. We will feature stretches for the hamstrings, calves, and quadriceps in the next few weeks. Also, a training schedule will be posted, and group walks will be arranged. Let's start walking! Don't wait! Ralph Waldo Emerson once said, "Activity is contagious."

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