The Power of Walking

The American Heart Association recommends at least 150 minutes per week of moderate intensity aerobic activity, or 75 minutes per week of vigorous activity, preferably spread throughout the week. You don’t need fancy equipment or a membership to get started. Run the idea by your primary healthcare provider, find a safe place to walk, and start your journey.
Proper Walking Form: It’s best to stand tall with your shoulders back, head held high and your core muscles engaged. Take natural strides and make sure your feet are landing heel to toe. Periodically notice if your posture is still good and make adjustments as you go along.
Set Goals: Make sure your goal is realistic, especially when first starting out. You can create goals about how many minutes you walk, or how many days a week you walk, and you can also make goals to walk to a particular landmark or explore some different neighborhoods or trails.
Walk with Others: Connect with friends or loved ones by scheduling time to go walking together. You’re less likely to cancel when you’ve made specific plans. Walking with others can help make the time more enjoyable and help you stay motivated.
Put It on the Schedule: Try to plan your walks around what works best for you. Are you an early riser? Then plan your walk first thing in the morning. Do you like to wind down after work? Then plan your walk for the evening.
Make an Alternate Plan: Life is unpredictable, so just know that you will face setbacks. The important thing is to get back on track. If you need to skip a walk because of a time issue, maybe walk on your lunch break instead. Or if the weather is bad, walk indoors, even at a store. And if you miss a day, have a plan to make up for it over the course of the week.
Incorporate Variety: Feel free to mix things up with hills or stairs, or even mixing up the intensity with brisk walking, power walking or alternating between faster and slower paces.
Get the Right Gear: You’ll want comfy shoes and clothes, but you may also need rain gear, sunscreen or a hat and lighted or reflective gear.
Fuel and Hydration: Maybe have a light snack before heading out to keep your energy up, and be sure to bring water with you to stay hydrated.
Technology & Tracking: There are apps and devices you can use to track your steps, pace, heart rate etc. You can also keep track of your time and distance with a journal or spreadsheet. If you don’t have a walking buddy, you can use your phone to listen to music, audio books or podcasts. Just make sure you can still hear things and pay attention to things around you for your safety.