·        The goal is to increase the distance, speed and time over weeks

·        Use a car’s speedometer to find a route that has the right mileage

·        After walking that course for a while, find other routes of similar distance

·        Move slowly from one level to the next.  If you’re between 30 and 50 years old, walk six  to eight times at one level before going to the next.  Drop back to the old level if you feel tired at the new one.

·        To estimate how fast you are walking count the number of steps you take per minute.  Compare the results to this table:

The table is based on a 75cm long stride. If your stride is closer to 90 cm long, estimate your walking speed by counting how many steps you take in a minute and then divide that number by 30.

·        To help measure your stride:  if a person with a 90cm stride takes about 105 steps per minute, he or she is covering about four kilometres per hour

·        Include your children.  You can take infants and young toddlers on your walks.  Carry them on your back in an infant carrier.  Push toddlers in a stroller.  Children 10 years and older can walk with you and work up to distance and speed.

·        Arrange a walk once a week with one of your children.  This can be your special time  together.  Vary your routes to explore the area around you.

Stretching

Stretching is an essential component of developing and maintaining muscle fitness.  Without regular stretching, muscles may tighten and shorten.  Tightened muscles may cause muscle imbalance in the body which in turn results in poor posture.  This can then cause stress on various parts of the body, particularly the neck and back, and may also affect the efficiency of other body systems.

Regular stretching:

·         Improves blood supply to the muscles

·         Improves flexibility

·         Improves coordination between muscle groups

·         Decreases the muscle-tightening effects that tend to occur with age

·         Improves muscle tone

·         Enhances muscle relaxation

·         Promotes a feeling of wellbeing, by preventing or alleviating the pain associated with tight structures

An adequate warm-up improves physical efficiency and decreases the risk of injury.  It involves a loosening-up of all major muscles and limbs in the body.  Large swinging and circular movements of the arms and a short brisk walk or large range of movements of the legs is a helpful general warm-up.

Stretching also helps to loosen stiff muscles and joints.  A five minute warm-up including stretching is adequate for a 15 to 20 minute moderately paced exercise session.  A longer, more intensive warm-up is necessary for more intensive exercise of a longer duration.

Pace yourself, don’t walk too fast.  Let your body guide you.  Build up slowly but progressively.

Be aware of your posture as you walk.  Walk erect and comfortably, keep your shoulders back.  Your head should be held high with your neck in a comfortable mid-position.  Keep your abdominal muscles firm to protect your lower back.

Concentrate on walking heel to toe, the correct safe walking action.  As you put your heel, down rock forward on your toes.  This helps strengthen your leg muscles and keep the correct muscle length and muscle balance.  Don’t stay up on the balls of your feet or lock your knee on the weight-bearing leg, or exaggerate the hip swing.  These actions all have injury potential.

Gradually build up the pace of your stride.  The faster you walk, the more exercise your body gets and more body fat is used.

Cool-down

To avoid post-exercise muscle soreness and to reduce the risk of chronic injuries developing it is important to cool-down after walking.

All muscles, used and unused, must be stretched out at the completion of exercising.

Do not stop walking or exercising suddenly, but always cool-down gradually.

Footwear and Footcare

Walking for physical activity puts greater demands on your feet and legs than normal daily activities.  Your shoes need to provide shock absorption and stability to control abnormal foot motion.  The fit is important.  The show should be long enough, wide enough and deep enough for the walker.  There should be space between the end of the toe box and the tip of your longest toe, making sure you can wriggle your toes.  If you buy shoes that are tight in the shop, you will find that as your feet heat up while walking, the feet can expand up to half a size.

There are a variety of walking shoes on the market.  Look for leather uppers that give better ventilation, thick rubber soles that provide cushioning and shock absorption and laces that hold the shoe firmly on the foot.  Wear thick socks of mainly natural fibres that absorb perspiration and prevent friction or rubbing.

Pedometers 

A pedometer (step counter) is a small, battery-operated device that clips to your waist and counts the steps you take.  Just push a button to reset the counter to zero then clip the counter to your waist and start walking.

Make sure that the pedometer is straight and well-fitting on your body, and that the cover is closed.  It won’t count steps properly when the cover is open.

Walk for 100 steps.  The pedometer should register between 90 and 100 steps.  If the display shows a different number, readjust the position of the pedometer and check it again with another 100 steps.  Record your steps in a diary.  Reset the pedometer prior to starting the next walk by pressing the rest button.

Pedometers help walkers to track the distance that they travel.  Many pedometers also monitor calorie expenditure and time.  Pedometers can be a great tool to help you stay motivated and progress your training program.

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