Fundamentals of Fitness Walking

1. Fundamentals of Fitness Walking

2. Fundamentals of Fitness Walking 6 BASICS • Consult a doctor first: If you have a health condition or have not done any regular physical activity for a long time (men over 40, women over 50), talk with your doctor before starting any new exercise program. • Good shoes makes a big difference. Choose comfortable, supportive shoes, such as running, walking, or cross training shoes, or light hiking boots. • Warm up & stretch: 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, arms bent at the elbow and swinging as you stride. • Hydrate. Drink plenty of water before, during and after walking to cool working muscles and keep your body hydrated.

3. Fundamentals of Fitness Walking 10 SAFETY tips • Don't make Your own path.  Try to avoid walking on a roadway. If you must walk on a roadway, face oncoming traffic. • Walk with a buddy. Don’t walk alone if you can avoid it. If you do have to walk alone, let someone know where you are going and when you’ll be back. • Carry Identification. Bring your cell phone with you and carry ID. • Shine at night. If you walk at night, wear bright or reflecting clothing so that others, especially motorists, can see you. • Always be aware of your surroundings. • Don’t wear a backpack. An attacker can grab it and pull you backwards. • Turn down the volume. • Walk defensively. Don’t assume that drivers know you are there or that they know pedestrians have the right of way. • Leave valuables and money at home. Do not carry any items that are likely to make you a victim of theft. • Vary your routine.