Clearance from your
Doctor before you
begin your walking program.
Log: Print out our
activity log to keep track of the walking that you are presently
Pedometers: If you don't
already have a pedometer to keep track of your steps, you can pick up an inexpensive one
locally, or check out more accurate pedometers, like the Omron pocket pedometers in our
amazon store. Using a pedometer for your walking program
is a good way to track your progress and keep you motivated to continue.
Walking, by Mark Fenton will get you
started in the right direction. The OmronHJ-720ITC pocket pedometer will download your steps to your computer for an
easy way to keep track of your progress.
Walk 10,000 steps per day
To achieve a moderate exercise
intensity, walk 10 minutes at a brisk
pace about 1000 steps 3x/day, or 3000 steps in 30 minutes.
4. Walking Shoes
Try on your walking shoes. Walking shoes should
fit well with an absorbent pair of socks.
If you need a new pair of shoes, consider the Brooks
Addictions walking shoes for nice support and comfort. Or if you have good balance
and want to try something new, check out the MBT (Masai Barefoot Technology) or Skechers
Shape- Ups walking shoes. Some people like Reebok's EasyTones with air cells
For walking or jogging in water,
wear a pair of aquatic training shoes to protect your
Alignment: If you have
problems with the alignment of your feet or legs, Orthotics, or shoe inserts, may help to
reduce stress and pain in your feet, ankles, knees, hips and/or back.
How To Gauge Your Walking
5. Heart Rate
Monitor: For safety and
efficiency, you need to learn your safe target heart rate range. While the "talk test" is
useful, a heart rate monitor will help you learn your intensity levels better. Many people
underestimate "moderate exercise intensity" and therefore do not make the most of their
exercise programs. When you are ready to bump your walking up a notch
with interval training, you will find a heart rate monitor useful. Ask your doctor for your
appropriate target heart rate range for exercise and whether or not interval training is
safe for you. Learn more about your exercise target heart
Instruction: To get the most out
of your walks, learn to walk well. Our walking instruction section includes books, CDs and
DVDs about how to walk for fitness:
with a Pedometer,
with Good Walking Posture,
with Proper Walking technique and
with Nordic Pole Walking.
When you start your walking program to get back in
shape, start slowly. Gradually increase your walking distance and your intensity. Doing too
much, too soon may cause pain and/or injury. Allow your body, your muscles and tendons, and
your cardiovascular system to gradually accommodate so that you can enjoy pain-free walking for
How To Get
Back in Shape with Nordic Pole Walking:
7. Nordic Walking
Poles: Turn your walking into a full body
workout with a pair of nordic walking poles. They increase the workout to your trunk and
upper body muscles. And if you have back or lower extremity pain, walking poles can make a
big difference in your pain allowing you to walk farther and faster. Nordic pole walking can
also help you walk better if you have balance and mobility problems.
with Walking: If you have pain with walking, consider walking in water or using Nordic Walking
Walking - If your walking is
limited because of low back or lower extremity pain such as hip, knee or ankle pain, Nordic
Pole Walking can give you enough support to reduce pain and improve your mobility and
ElliptiGO - The smooth gliding motion of an elliptical
training bike allows you to get a good cardio workout without impact to your
Walking in water is easier on the joints because of
the the buoyancy of the water. And the
resistance of the water gives your muscles a good workout. Wear a pair of aquatic
shoes to protect your feet and to provide traction.
Relief - If you have pain with
walking, see our pain relief section for pain relief supplies.
9. Other optional
walking supplies to help your
walking for fitness program be more enjoyable and safe:
player for music or
audio books to listen
to while you walk
Cell phone for safety