- Stretch before and after. It’s a common misconception that stretching is not necessary for walking. It’s a good idea to stretch because this warms up your joints and muscles before walking, making them more flexible. More specifically, it increases the temperature in your muscles and joints and increases blood flow that will make you more comfortable when you walk and reduce the risk of injury. After walking, it helps to relax those same muscles, thus avoiding any cramping or muscle tension one might get if they evade stretching.
- Make sure you have good range of motion when walking. In other words, don’t flap your feet! Take your strides from heel to toe. Walking is a no pain form of exercise if your feet hurt while doing it, you’re doing it wrong or you have the wrong type of walking shoes. And bend those knees! Don’t walk stiff. Work those knee joints and thighs and bend your knees. So now remember…bend your knees and walk from heel to toe.
- Get good supportive shoes! Your walking shoes should be lightweight, but still very supportive. Having that arch support is equally as important as having cushioning. If the shoes are stiff and nonflexible, then they are not good shoes for fitness walking. You need to have shoes that bend when you bend your foot, while maintaining good arch support, but while also providing that padding necessary for shock absorbent for your feet. I know it seems like a lot to look for in a shoe, but trust me, you will be thankful later. As often as I walk, I have no blisters and my feet don’t hurt.
- Move those arms! This is a common mistake for walkers. I’ve done it! Everyone has. But it takes that first time of coming home later to find your hands are suddenly swollen to an abnormal state and you don’t know why, to fix this problem. Be aware…this is not that crazy chicken swing arm movement that might side punch someone walking next to you, or coming up behind you! Instead, try bending those arms at a 90-degree angle and swing them while you walk. Keep your arms moving. By moving your arms effectively, one can also add power and speed effortlessly. Also, a normal walking motion uses the arms to counterbalance the leg motion, not to mention moving those arms helps to tone while burning that unwanted fat.
- Look Up! I know this sounds silly, but I see so many people walking and they look down. Look up! This is good for your posture while providing a long body-line to prevent problems with your back, neck and shoulders. Your chin should always be parallel to the ground. Your eyes should be focused on your path in front of you. Don’t worry; you’ll still avoid the doggy poo if you look up.
- Wear the right cloths. Be comfortable. For warmer climates, don’t wear too much and don’t wear too little. Wear cloths that move with you. For colder climates, your base layer should wick sweat away from your body to keep your skin dry. Cotton should not be used - save your t-shirts for other purposes. Good long underwear pieces are appropriate for layering that are made from fabrics such as Thermion, polypropylene, Thermax, Thinsulate, and silk. These fabrics will take the sweat away from your body to evaporate. If you walk at dawn, dusk or night be visible. This will help you to avoid becoming a hood ornament. Many shoes have reflective lighting, but studies show it is best to have several reflective elements to be seen from all directions.
- Drink! Many don’t know you are supposed to drink a glass of water every hour throughout the day to stay hydrated. So does this time get avoided while working out? No! You drink more! Every time you sweat you lose water that you put in. So rehydrate your body. Drink water at least every 20 minutes while exercising. Drink a full glass before you work out. Drink as necessary during your work out (just so that I'm clear, this doesn't mean gulp down 20 ounces of water mid work out...don't do that, you'll probably get cramps, take sips as necessarily but be sure to sip at least every 20 minutes.) And drink a cup or two after working out.
- Monitor your progress. Get some sort of pedometer. I have one that monitors my calories, strides, speed, miles, miles per second, it does everything but pour me drink when I’m thirsty. I love it. There are many brands out there and many that will sync with your music. If you can’t afford one, download an app on your iPhone or Android. There are many that are free!
PLEASE NOTE! This site (including but not limited to:
all food, hair and skin care recipes; tips; tutorials; writings; and, downloads) are absolutely free to the public!
Because it's free, I ask one simple favor in return, as your token of
appreciation for my humanitarian effort...I realize you may want to share
and maybe even use Veg Vivaciously's content in your business (including but not limited to: blog(s), e-zine(s), website(s), free publication(s),
etc). You can, as long as you (1) do not charge a fee; (2) cite the direct link of the Veg Vivaciously content used; and, (3) include
the verbiage below with the Veg Vivaciously content used:
-------COPY BLURB BELOW-------
This content was originally from Veg Vivaciously, a website that teaches healthier alternatives one veggie at a time. You can get your FREE (food, hair and skin care) recipes, tutorials and other writings and tips directly at www.vegvivaciously.org. PLUS you can stay connected and join the Veg Vivaciously community on Facebook, Twitter and/or even download the Veg Vivaciously Toolbar and/or Phone App to stay in the know!
-------COPY BLURB ABOVE-------
Copyright © 2011 Veg Vivaciously All Rights Reserved. 
