Now's the Time to Rev Up Your Walking Routine

If you think you need to sweat through a strenuous workout to reap the health benefits of exercise, think again. Study after study has shown that walking briskly 30 minutes to an hour on most days can help prevent or fight many ailments, including heart disease, stroke, diabetes, cancer, arthritis, and osteoporosis. Walking regularly for exercise can also help improve your mental health and help with weight control and weight loss.

What's more, walking doesn't require extensive training or expensive equipment. The low-impact nature of walking lessens the risk of injury, making it an ideal form of exercise for most people. All that's required is a pair of comfortable shoes designed for walking. Then you're ready to hit the trail, solo or with friends.

Outsmart the Elements
You don't have to belong to a fitness club to begin a walking regimen. In inclement weather, simply head to the nearest mall and walk indoors. When exploring the great outdoors on foot, keep these tips in mind to stay comfortable and safe:

• Carry identification with you, be aware of your surroundings, and let someone know where you are going and when you'll return.
• On breezy days, start your walk into the wind and finish with it at your back. Select routes that are sheltered from the wind when possible.
• Prevent slips by finding a path that is clear, without standing puddles or mud slicks.
• Dress appropriately. Wear fabrics that wick sweat away from the skin. If necessary, an insulating layer on top of that can add warmth. When the weather is less than ideal, an outer layer can protect you from the elements and be removed when you warm up.
• Wear bright or reflective clothing if you walk in the evening or early morning.
• Apply sunscreen with SPF 15 or higher before venturing outside. Remember, you can get burned even on cloudy days. Hats and long sleeves can also protect against sun exposure.

Start Slow and Finish Strong
If you haven't been exercising regularly, consult your physician before beginning. Start out slowly – build up your pace and distance over several weeks. Setting realistic goals, planning walks in interesting places, joining a local walking club, and tracking your progress in an activity journal can help you stick to your routine. Whether you're indoors or out, walking can help improve your health.

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