1. If you have a chronic health condition or an injury, check with GP before you start your regular walking.
  2. Invest in the best shoes you can afford. Good shoes will reduce the risk of blisters, calluses and overuse injuries.
  3. Always warm up – walk for 5 minutes at a slower pace before picking up the speed for your brisk walk.
  4. Pay attention to your heart rate and breathing. You should still be able to hold a conversation without too much trouble. If you can’t, then you may be exercising too hard.
  5. It may sound silly, but there is a right way to walk: swing your arms, keep your head up, back straight, abdomen in. Take long strides, but don’t strain.
  6. Consider buying a pedometer or an electronic fitness tracker to monitor your progress.
  7. Carry water, especially if you’re walking long distances or in hot weather.
  8. On warmer days, wear a wide-brimmed hat and plenty of sunscreen.
  9. Keep your walks interesting. Find out what works for you – you may like walking with friends, walking different routes or listening to music.
  10. Walking shouldn’t hurt. If you feel any type of muscle, head or chest pain, see your GP immediately.
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