-
Walk with a club
or a friend. This will help get you out on a regular basis.
Include a moderate stretching routine at the end of your walks.
-
Include hill
walks to increase your aerobic capacity and build muscle
strength.
-
Do some weight
training about three times a week (25 - 35 minutes per session
is enough).
-
Alternate hard
and easy days for your walking to allow your body time to
recuperate.
-
Make sure you
build “time off” into your walking schedule.
-
As you walk, try
to consciously relax your neck, arms, hands and legs.
-
Replace your
shoes periodically depending on your weight and walking terrain.
-
Use an ice pack
to relieve minor soreness and pain.
-
Keep well
hydrated especially on hot days and during long walks.
-
Stay indoors on
icy days.
-
Wear reflective
clothing when walking at night.
-
Eat a balanced
diet of whole grains, proteins and fats that will help maintain
energy levels
