• Warm-up activities - start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.

  • Build activity slowly start with a 20 minute walk then increase gradually. Try to walk at least three times per week. Set walking goals and keep track of how much you are walking.

  • Use the correct technique - walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.  

  • Shoes and socks wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best!  

  • Weather wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.

  • Water drink water before and after your walk. Take water with you on your walk, especially in warm weather.  

  • Cool down make sure you cool down after a long fast walk. Do a few stretching exercises.  

  • Be Mindful — avoid using headphones and cell phones while walking. Walkers should carry identification, a cell phone or a whistle.