APM Blog

How To Start A Spring Walking Program

15 Oct

**If you are at all unsure of whether a walking program is safe for you, please get medical clearance from your doctor before getting started with the tips below.

Be prepared! It is important to dress for the weather; this could mean dressing in layers. It is also important to wear comfortable shoes that offer support, as well as moisture-wicking socks. Don’t forget to use sunscreen and wear a hat and sunglasses if needed.describe the image

Want to take it a step further? Utilizing a fitness app can help keep you on track. There are several apps you can find on your smartphone for free, or you can purchase a pedometer or Fitbit.

It is always a good idea to bring a bottle of water. We recommend purchasing a reusable water bottle.

Ready? Set yourself up for success by setting goals and choosing a realistic route to start. Have you been sedentary all winter? If so, start slowly with a goal of five minutes, or choose a distance like” to the neighbor’s driveway and back”.  If you know you able to tolerate more, set a higher but still very achievable goal to start… you have all summer to progress!

Here we go. Walking mechanics - Aim for upright posture, gaze straight ahead, shoulders down and core stabilized. You should have a reciprocal arm swing – opposite arm and leg move together. Don’t’ forget to breathe! Your gait may be altered by injuries, use of walker or cane, obstacles, or Fido pulling you. That’s okay; just do the best you can.  If your walks are less than ten minutes, you may stay at a relatively steady pace, but as you walk longer, think about doing a slower warm up, a more intense middle phase, and then a slower cool down. It is important to stretch after your walk – ask your physical therapist for ideas.

Other ideas- Find a walking partner. This will help keep you accountable and may make your walk more pleasurable! If you prefer some time to yourself, you may want to find a (safe) nature area with trails to do your walking. As you get stronger and more conditioned, you can walk in areas with hills or add weights.

Everyone has different goals, but a walking program can help you feel better emotionally and physically. Walking can help improving balance, lose weight, and fend off chronic diseases. So start today!

What tips do you think will be most helpful to you as you start a spring walking program? Did we miss any important tips? Let us know in the comments! 

**If you are at all unsure of whether a walking program is safe for you, please get medical clearance from your doctor before getting started with the tips below.

Be prepared! It is important to dress for the weather; this could mean dressing in layers. It is also important to wear comfortable shoes that offer support, as well as moisture-wicking socks. Don’t forget to use sunscreen and wear a hat and sunglasses if needed.describe the image

Want to take it a step further? Utilizing a fitness app can help keep you on track. There are several apps you can find on your smartphone for free, or you can purchase a pedometer or Fitbit.

It is always a good idea to bring a bottle of water. We recommend purchasing a reusable water bottle.

Ready? Set yourself up for success by setting goals and choosing a realistic route to start. Have you been sedentary all winter? If so, start slowly with a goal of five minutes, or choose a distance like” to the neighbor’s driveway and back”.  If you know you able to tolerate more, set a higher but still very achievable goal to start… you have all summer to progress!

Here we go. Walking mechanics - Aim for upright posture, gaze straight ahead, shoulders down and core stabilized. You should have a reciprocal arm swing – opposite arm and leg move together. Don’t’ forget to breathe! Your gait may be altered by injuries, use of walker or cane, obstacles, or Fido pulling you. That’s okay; just do the best you can.  If your walks are less than ten minutes, you may stay at a relatively steady pace, but as you walk longer, think about doing a slower warm up, a more intense middle phase, and then a slower cool down. It is important to stretch after your walk – ask your physical therapist for ideas.

Other ideas- Find a walking partner. This will help keep you accountable and may make your walk more pleasurable! If you prefer some time to yourself, you may want to find a (safe) nature area with trails to do your walking. As you get stronger and more conditioned, you can walk in areas with hills or add weights.

Everyone has different goals, but a walking program can help you feel better emotionally and physically. Walking can help improving balance, lose weight, and fend off chronic diseases. So start today!

What tips do you think will be most helpful to you as you start a spring walking program? Did we miss any important tips? Let us know in the comments! 

Last modified on Wednesday, 22 November 2017 08:48

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