Walking Basics

Before you start your WalkingWorks® program, the President's Council on Physical Fitness and Sports recommends following a few basic principles that will help keep you safe and comfortable:

  • Talk with your doctor. If you have a health condition or you're a man over age 40 or a woman over age 50 who hasn't done any regular physical activity for a long time, talk with your doctor before starting any new exercise program.
  • Select the right shoe. Choose comfortable, supportive shoes, such as running, walking, or cross training shoes, or light hiking boots.
  • Warm up. If you're going for a longer walk, warm up with stretching exercises and include a cool-down period to reduce stress on your heart and muscles.
  • Maintain a brisk pace. You should work hard to keep up your pace but still be able to talk while walking.
  • Practice correct posture. Keep your head upright, and your arms bent at the elbow and swinging as you stride.
  • Drink water. Drink plenty of water before, during and after walking to cool working muscles and keep your body hydrated.