Getting Started on a Walking Program

The warm Burnsville, MN weather has residents walking the many area trails. Many of us are weekend warriors, and our walking has us seeking chiropractic help during the week. Walking is one of the best exercises for improving health and increasing energy, but, like any new routine, it’s important to do it correctly.

Start with the proper equipment

As with any sport, the proper equipment is key. Start by finding the best walking shoes for your feet. Everybody’s feet are different. It’s important to consult an expert and find the shoe that gives you proper support, flexibility and cushioning. Also, look for a shoe with flexibility and, a flat heel that is not flared.

Choose socks that fit your feet without bunching. Because your feet sweat when you exercise, choose socks that wick the moisture away from your feet. This will help to prevent blisters. If blisters are a problem, consider double-layer socks.

For clothing, wear wickable layers. With layers, you can remove some as you get warm. Consider wearing bright colors with reflecting elements, so you are easily seen. Your hat should be as essential as your shoes. It will keep you warm on cool mornings and protect you from sun exposure.

Set a plan

Experts find regular moderate exercising is effective for improving health. But, as with any new program, it’s important to begin moderately and work-up to a regular program.

• Set a schedule – consider starting with walking on Monday, Wednesday and Thursday and then work-up to a walk every day.
• Start with an easy 3-5 minute warm-up.
• The first few walks of you program should be shorter at only 5-10 minutes, and then increasing the length each week.
• End each walk by slowing-down with an easy walk for 5 minutes.
• Don’t forget to stretch – Stretch at the end of every walk for at least 2 minutes. On longer walks, stop and stretch mid-way.

Want to step-up your program? Get your arms involved. You can burn an additional 5-10% more calories with balanced arm movement. Avoid clenching your fists, but let your hands be loose in a posed curl. Bend your elbows at 90 degrees and move your arms opposite to your feet. Don’t flap your arms out too far, but keep them close to your body.

As you walk, consider your stride. It’s important not to overstride or walk flat-footed. It’s also important to keep good posture and don’t slouch. Remember, your back supports your feet and legs.

Make a goal to exercise 3-5 times a week, which will lead to a healthier life. Consult your chiropractor for more information.

Please share your walking goals and your favorite area paths. And, get walking!