Sports

Check with your doctor before starting any exercise.

Good shoes, dressing properly for the weather, taking enough water and food are very important when you are outside walking for long periods.

Sandals and open backed shoes are not good for walking.

Invest in a good pair of shoes.
Go to a shoe store that has sport shoes and knowledgeable sales staff. Ask them to recommend the right kind of shoes for walking.

Never wear new shoes on long walks.
Test them out and break them in beforehand, on short walks.
It is important to discover if parts are rubbing against your feet and if they feel comfortable.

A slight discomfort on a short walk will become great pain on a long walk.

This also applies to your backpack. Wear it on short walks, with weight in it, to see if it is comfortable.

Do stretching exercises before you begin your walk.

If you are new to walking, start slowly.
Take short walks at a regular pace first. You need to gradually add to the distance and speed.

Remember that you have to walk back also, when considering distances.

If you feel, even the slightest pain, turn back right away.

If your muscles are sore the next morning, you have done too much, too quickly.

Take as much time as needed to work your way up to longer walks.

You are ready to take on a very long walk when your legs feel very strong, they seem to go on auto-pilot while you are walking fast, steep hills do not tire you and your shoes are so comfortable that they feel like an extension of your feet.

Dress for the weather.
If you start out early it may be cool. You need to start walking slowly and gradually increase your speed. If it is cold out you may be tempted to walk very quickly right away to keep warm. It is better to wear another layer and remove it when you start to warm up.

If you are outside for the whole day, you may experience morning and evening cold, comfortable temperature and even hot weather on one walk. It is best to remove and add layers of clothing as you need them.

Do not walk outside in extreme heat. Your body temperature will go up to dangerous levels.

If you did not anticipate the weather turning extremely hot, you must do everything possible to keep your body temperature down.

This is not the time to worry about what you look like. Keep to the shade, pour water over your head and wet your hat and shirt.
If possible, go somewhere that has air-conditioning and get your body temperature down.

If it is too hot out, end your walk. If possible get on an air-conditioned bus to go home or have a friend or relative come to drive you home.

Take lots of water with you. If you take sandwiches, choose fillings that do not spoil quickly. Fresh fruit, dried fruit, salty crackers, hard cookies, nuts and energy bars provide energy and don’t need refrigeration.

Wear a hat and sunglasses. Carry your food, drinks and clothing in a comfortable backpack. Do not use a bag that goes over one shoulder, it will affect the way you walk.

Coat all exposed skin with sunscreen.

Check the weather.
Plan your route and take a paper map with you. Paper does not need batteries or good reception.

Start early enough so that you will not be walking back in the dark. If you are walking on the side of a road, drivers may not see you. You may not be able to see where you are stepping and can be injured.

Take your mobile phone with you. The night before your walk, enter emergency telephone numbers and make sure it has a fully charged battery.

Take enough money for emergencies. You may want to take a bus home or buy something to eat or drink.

Tell a close friend or family member when you are going for a long walk. Let them know your route. If you like to change your route on a whim then let them know at the least what is the general area you are going to.

Be prepared and have a great walk!