Walking is an excellent form of exercise for people of all ages and abilities. Start your walking program gradually, increasing length and pace as you get used to it. The following suggestions may help you to incorporate regular walking into your lifestyle.
General walking tips
If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually. Here are some tips on how to get started and how to prepare for walking.
- Warm-up activity
Start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
- Build activity slowly
Start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
- Use the correct technique
Walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.
- Shoes and socks
Wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.
- Weather
Wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer.
Don’t forget your sunscreen and hat.
- Water
Drink water before and after your walk. Take water with you on your walk, especially in warm weather.
- Cool down
Make sure you cool down after a long fast walk.
Do a few stretching exercises.
seniors
Regular weight-bearing exercise can improve cardiovascular fitness and bone strength, reduce excess body fat and boost muscle power. Walking is an excellent form of exercise for the elderly, since it is low impact, free and high in health benefits. Suggestions include:
- See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are overweight, haven’t exercised in a long time or suffer from a chronic medical condition.
- Contact Parks Victoria for information on suitable parks and reserves in your area. Issues to consider include access, terrain and the number of park benches.
- Consider joining a walking club specific to your needs and age group. Contact VICFIT for further information on their neighbourhood Walk and Talk program, or contact your local council.
- Consider starting up a walking club of your own with friends and neighbours.
where to get help
- Your doctor
- Your local council
- Parks Victoria Information Centre Tel. 131 963
- VicWalk Federation of Victorian Walking Clubs
Tel. (03) 9455 1876
- Go for your life Infoline service Tel. 1300 739 899
- VICSRAPID Victorian Sport and Recreation Association for Intellectual Disability
Tel. (03) 9696 7907
- Walking Clubs of Victoria, Department of Human Services Victoria website.
things to remember
- Walking is an excellent form of exercise for people of all ages and abilities.
- Prepare for a walk by warming up, wearing the correct clothing and shoes, and making sure that you are well hydrated. Warm down after a walk.
- See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are obese, haven’t exercised in a long time or suffer from a chronic medical condition.
This information has been provided by the Better Health Channel and was last reviewed February 2006. Material on the Better Health Channel is regularly updated, for the latest version of this information please visit: www.betterhealth.vic.gov.au.