| 1. |
Wear a comfortable, supportable pair of walking/running shoes. |
| 2. |
Stretch well before and after every walking session. |
| 3. |
Attempt to walk at least four times a week with a day of rest, strength training, or crosstraining after every second day. |
| 4. |
Perform your warm-up and cool-down walks at a casual pace (2.5 - 3 mph). |
| 5. |
Slowly increase the intensity of your brisk walk period to tolerance and aim for a 4 – 4.5 mph pace. |
| 6. |
Increase the duration of your brisk walking period as your endurance increases and when you can complete the desired duration for two consecutive sessions. |
| 7. |
Stop walking if you become short of breath or feel any pain or discomfort. |
| 8. |
Rehydrate with a glass of water during and/or following your walking workout. |
| 9. |
Fill in your walking intensity and duration in a journal to monitor your fitness success. -- PC |
