Shoes are the most important part of your walking gear.
Good walking shoes are generally flat, but flexible, so
your foot rolls with each step. They should fit well,
but leave enough room for your feet to spread out while
walking. Wear socks that are comfortable. Try socks made
of cotton or other sweat-wicking materials—they
will keep your feet drier and help prevent blisters. Running
shoes are okay to use for walking. Don't forget to trade
in the old shoes when the treads start wearing outzwhich
is about 500 miles. Whew!
Wear
comfortable clothing when walking and try to dress in
layers, so you can always take off something as you warm
up. Layering with a t-shirt, sweatshirt, or windproof
jacket is a good idea if it's windy or chilly outside.
Two other essentials: sunscreen and a hat. The sunscreen
protects your skin from the sun. In the summer, a hat
keeps the sun out of your face, and in the winter it helps
to keep you warm by trapping the heat that is lost from
the top of your head. A bright colored hat will also make
it easy for drivers to see and avoid you.
It's always best to walk where you can avoid trafficzlike
parks or even the mall! Or try to find an area where there
are sidewalks. If you have to walk on a street without
sidewalks, walk close to the curb facing traffic. Remember
to cross the street only at marked crosswalks or at corners,
keep your ears and eyes open, and watch out for traffic
in front and back of you. Wear bright-colored clothing
or reflectors so drivers can see you. If you are walking
alone, don't wear headphones—if they are too loud,
they can keep you from hearing any oncoming traffic.
Water, water, water. It's a good idea to drink some water
before you head out to walk, while you are walking, and
when you get backzeven if it's cold outside or you don't
feel thirsty. In the summer, late afternoons (not nights)
and mornings are the best times to walk to avoid the midday
heat and humidity.
Remember—start out slowly and gradually increase
the speed and distance you walk—don't try walking
a marathon your first time out! And no matter where you
are walking, be aware of what is going on around you.
You've probably been walking for about as long as you've
been talking. But walking isn't just a way to get from
here to there; it's also a great weight- bearing physical
activity that can help you build strong bones! Walking
doesn't require a lot of equipment, you can do it anywhere,
it is always available by just walking out your front
door, and it's a great way to relax and refresh. It's
also something you can do alone or with your friends and
family.
For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_walking.html
