Gear Up for Walking
You don't need special clothing to walk in. Some things to bring with you:
- A watch with a second hand helps you take your pulse and time your walk.
- A water bottle helps you replace water you lose through sweating.
- A hat and sunglasses protect you from the sun. Use sunscreen with an SPF of 15 or higher.
Choose Good Walking Shoes
Here's what to look for:
- Leather or nylon "uppers" to let your foot breathe.
- Padded soles and arch support. Avoid too much cushioning at the heel.
- About 1/2 inch of space between the tips of your toes and the front of the shoe.
Carry a water bottle. You should drink 8 ounces of water for every 20 minutes you walk.
Walk Safely
To help you walk safely:
- Walk facing traffic. Walk on smooth surfaces, such as dirt paths or sidewalks.
- At night, walk with a buddy and wear reflectors so drivers can see you.
- If you're wearing headphones, keep the volume down to listen for traffic.
- Carry ID and a cell phone or change for a phone call.
- Never use hand or ankle weights. They can cause injuries.
Don't Walk Too Fast
Your body will tell you if you're walking too fast. Here are some warning signs:
- You can't catch your breath.
- You feel lightheaded or dizzy.
- Your heart is pounding.
- Your chest feels tight or you have chest or arm pain.
- You can't carry on a conversation while you're walking.
If any of these happen, slow down right away. Call your healthcare provider if symptoms persist.
This information is not intended as a substitute for professional medical care.
Only your doctor can diagnose and treat a medical problem.
©2001 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030.
www.staywell.com 800 333-3032. All rights reserved.
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