Patient education: Walking for health (The Basics)

What are the benefits of walking? — 

Walking is an easy, safe, low-cost form of exercise. You can do it almost anywhere, and you do not need any equipment besides a good pair of shoes. Many people don't realize that walking is an important form of exercise. But walking, and moving your body in general, has many benefits. It can:

●Help the body work better:

•Strengthen the heart, and improve blood flow

•Help control blood sugar levels in people with diabetes

•Lower blood pressure, especially in people with high blood pressure

●Prevent illnesses:

•Help keep bones strong, so they don't get thin and break easily

•Lower the chance of dying from heart disease

•Lower the risk of heart disease and stroke

•Improve balance

•Lower the risk of getting type 2 diabetes

●Improve how you look and feel:

•Lower stress, and help with depression and anxiety

•Burn calories, which helps control weight

•Increase energy, and help you sleep better

•Tone muscles

Should I talk to my doctor or nurse before I start exercising? — 

If you have not exercised before or have not exercised in a long time, talk with your doctor or nurse before you start a very active exercise program.

If you have heart disease or risk factors for heart disease (like high blood pressure or diabetes), your doctor or nurse might recommend that you have an exercise test before starting a walking program.

How do I start a walking program? — 

Start slowly. For example, walk at a slow pace or for a few minutes only. Over time, you can walk faster and for longer periods of time.

Warm up for the first couple of minutes by walking at an easy pace. Do gentle stretching exercises, and then start walking at a moderate pace. If you can, try to keep this pace for at least 15 minutes. Then, cool down by walking at an easy pace for another 5 minutes. Finish with a few more gentle stretching exercises.

Try to add 5 minutes or so each day to your walking program until you are walking about an hour total. Try to walk at least 3 to 4 times a week.

When you are walking:

●Swing your arms with each step.

●Keep your back straight, your belly pulled in, and your head up.

●Point your feet straight ahead.

●Take long, comfortable strides. Do not strain your legs.

●Take deep breaths. Breathe in through your nose and out through your mouth.

What else should I know?

●Wear sneakers or walking shoes. Shoes should give your foot good support with rubber or nonslip soles. Choose shoes that have a supportive arch, a roomy toe box, and stiff material at the heel. Ask an experienced salesperson to help you pick out the right pair of shoes.

●Wear comfortable clothes.

●Bring a bottle of water, and take drinks often when walking.

●Some people like to use a pedometer. This is a device you can clip to your belt or shirt to measure the steps you take each day. There are also watches and apps that can help you count steps.

●Try walking with a friend or walking in different places to make walking more fun.

●Consider using walking sticks or poles. These can help with balance and build upper body strength.

●Be safe when walking. Carry a cell phone if you are walking alone.

●To add more walking into your daily routines:

•Take the stairs instead of the elevator.

•Park far away from the door to walk more steps.

More on this topic

Patient education: Exercise and movement (The Basics)
Patient education: Exercise and movement as you get older (The Basics)
Patient education: Exercise and other activities to help with depression (The Basics)
Patient education: Physical activity for people with arthritis (The Basics)

Patient education: Exercise (Beyond the Basics)
Patient education: Exercise and medical care for people with type 2 diabetes (Beyond the Basics)
Patient education: Arthritis and exercise (Beyond the Basics)