Walking for Exercise

How to Get Started

Create a Walking Plan In Four Easy Steps

Do you want to improve your health, fitness and attitude? Start walking!
Answer five short questions and you’ll receive a step-by-step walking plan.
Type in your answer to each question and be sure to click the Submit button.
Select Learn More for additional resources.
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Click Print or Download to access your Walking Plan.



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My Walking Plan


If you said "I need to be a priority," you're correct!

Step 1: Make yourself a priority.

For too many of us over age 50, health and well-being are secondary priorities. There are many reasons for that -- the pressure of kids, spouses, parents and jobs. Many people depend on you, but you need to be in good mental and physical health to be of service to them.


If you said "good walking shoes," you're correct!

Step 2: Invest in good walking shoes.

Walking can stress the body, which can be good for your bones and muscles as long as the stress isn't too jarring. The right shoes help absorb impact and support your entire body. Because we have different feet, bodies and needs, even general advice could be misleading. Get help from experts at a shoe or sporting-goods store.


If you said "yes" to setting daily walking goals, you're correct!

Step 3: Set daily walking goals.

Start your walk with a slow warm-up, then walk at a moderate pace, increase to a power walk, then go back to a moderate pace, and be sure to cool down with a strolling pace before you finish your walk. Hazy goals, get hazy results. Set specific goals such as, "I will walk three times a week for thirty minutes."
(You should consult your doctor before starting a new exercise regimen.)


If you said "stretch," you are correct!

Step 4: Stretch after each walk.

Post-walk stretching helps prevent soreness and maintains range of motion. Pay particular attention to stretching your calf muscles. A simple tip is to stand upright on one leg and extend the other leg forward so that your heel is on the ground and your toes point up. Lean slightly forward to get a good stretch in your calf muscle. Hold for 30 seconds. Alternate legs and repeat several times.


If you said "yes," you are correct!

Step 5: Share your goals!

Tell friends and family -- and everyone you can -- about the changes you are making. Ask them for encouragement or invite them to join you on a walk. Get started today. You can improve your health, fitness and attitude!

My Walking Plan


If you said "I need to be a priority," you're correct!
Step 1: Make yourself a priority.
For too many of us over age 50, health and well-being are secondary priorities. There are many reasons for that -- the pressure of kids, spouses, parents and jobs. Many people depend on you, but you need to be in good mental and physical health to be of service to them.

If you said "good walking shoes," you're correct!
Step 2: Invest in good walking shoes.
Walking can stress the body, which can be good for your bones and muscles as long as the stress isn't too jarring. The right shoes help absorb impact and support your entire body. Because we have different feet, bodies and needs, even general advice could be misleading. Get help from experts at a shoe or sporting-goods store.

If you said "yes" to setting daily walking goals, you're correct!
Step 3: Set daily walking goals.
Start your walk with a slow warm-up, then walk at a moderate pace, increase to a power walk, then go back to a moderate pace, and be sure to cool down with a strolling pace before you finish your walk. Hazy goals, get hazy results. Set specific goals such as, "I will walk three times a week for thirty minutes."
(You should consult your doctor before starting a new exercise regimen.)

If you said "stretch," you are correct!
Step 4: Stretch after each walk.
Post-walk stretching helps prevent soreness and maintains range of motion. Pay particular attention to stretching your calf muscles. A simple tip is to stand upright on one leg and extend the other leg forward so that your heel is on the ground and your toes point up. Lean slightly forward to get a good stretch in your calf muscle. Hold for 30 seconds. Alternate legs and repeat several times.

If you said "yes," you are correct!
Step 5: Share your goals!
Tell friends and family -- and everyone you can -- about the changes you are making. Ask them for encouragement or invite them to join you on a walk. Get started today. You can improve your health, fitness and attitude!


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