- If you have a chronic health condition or an injury, check with GP before you start your regular walking.
- Invest in the best shoes you can afford. Good shoes will reduce the risk of blisters, calluses and overuse injuries.
- Always warm up – walk for 5 minutes at a slower pace before picking up the speed for your brisk walk.
- 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.
- 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.
- Consider buying a pedometer or an electronic fitness tracker to monitor your progress.
- Carry water, especially if you’re walking long distances or in hot weather.
- On warmer days, wear a wide-brimmed hat and plenty of sunscreen.
- Keep your walks interesting. Find out what works for you – you may like walking with friends, walking different routes or listening to music.
- Walking shouldn’t hurt. If you feel any type of muscle, head or chest pain, see your GP immediately.