Part 2: Going the "Extra Mile"
1. Get comfortable walking shoes. If you're about to start an exercise regimen of daily walking, consider buying a comfortable pair of walking shoes if you don't already have a pair. A good pair of shoes can do wonders for your performance, improving your gait and allowing you to walk comfortably for longer than you otherwise would. Pick shoes that provide good stability to help keep your feet straight as you walk, cushioning to protect your heel when you step, and support for your ankle to prevent injury. The employees in the shoe section of most athletic stores should be able to help you make an informed choice.
You don't necessarily have to delay your walking regimen just because you don't have a sporty set of purpose-built sneakers. Though these will provide the maximum benefit, any pair of shoes that you can walk in comfortably for long periods of time without developing pain or blisters can potentially be walking shoes.
2. Dress appropriately for walking. When walking, there are some basic practical considerations you'll want to keep in mind as you choose your clothing. You'll want to be prepared to work up at least a light sweat. Usually, a simple cotton t-shirt can help here, keeping you comfortable by absorbing sweat. You'll also want to pick pants that don't inhibit your gait at all. Sweatpants, shorts, track pants, and even comfortable jeans are all possibilities. Finally, you'll want to pick clothing suitable for the weather so that you're not forced to cut your walk short when you're waylaid by wind, rain, or heat. If it's cold, you'll want to bring a coat or a windbreaker, whereas if it's hot, you'll want to wear shorts, and so on.
As with your shoes, don't feel the need to don sporty exercise gear just to get out there for a walk. The benefits of a Lycra bodysuit, for instance, are minimal - unless you're really serious about walking, it's usually OK to rely on the clothing you already have rather than to buy something new.
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3. Plot a course that provides the level of exercise you desire. Where you walk can have just as much of an effect on the exercise benefit you receive as how fast you walk. Early on, you may want to stick to mostly level ground. As you become more confident, you can challenge yourself by setting more difficult or longer walking routes.
Hiking up and down hills is a great way to get exercise. However, this can also increase the strain on your muscles and joints, especially your ankles, which will need to support your feet as they angle up for each step. Approach steep hills as you would approach a heavy set of weights at the gym - build up to your goal, rather than tackling it immediately.
4. Take a moment to stretch before you walk. Though walking isn't as intense a form of exercise as running, weightlifting, rock climbing, and other forms of exercise, injury is still a possibility. To lessen the chance of injury from walking and to improve your flexibility, stretch before and/or after you exercise. Taking a moment to stretch your legs and arms for 5 - 10 minutes before you walk will make walking more comfortable and can keep you in better shape in the long run.
Note that the benefits of stretching (and the consequences of not stretching) are increased if you suffer from a chronic condition like back pain or arthritis.
Because your legs are the primary muscles used in the walking process, you'll want to prioritize lower body stretches, though core stretches and even upper body stretches can also provide benefits, especially if you're prone to pain in these areas. Below are just a few types of stretches you may want to perform:
Standing thigh stretches
Hamstring stretches, like the downward dog yoga pose
Calf stretches
Back stretches, like the cat and crocodile yoga poses
Shoulder stretches
5. Aim to gradually increase your speed and distance over time. The benefits of starting a walking regimen when you previously had no exercise routine will quickly become apparent - your mood will likely elevate, you'll feel more energetic, and you may even lose weight (assuming you don't begin to eat more to compensate for the energy you use while exercising). To increase these benefits, feeling even better, having more energy, and potentially losing more weight, you'll want to increase the distance you walk, the speed at which you walk, or, best of all, both. Treat walking like you would any other exercise routine, gradually increasing your burden over time, and you'll be surprised at the changes in how you look and feel.
In this second part, I talked about overcoming the extra effort involved in walking.
Artemus Vazhui