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Starting a Walking Program

Shoe Selection

Select a shoe with the following features:

• thick, firm, flexible sole
• lacing and breathable upper material
• firm heel counter with good arch support
• large toe box with padding on the top

Walking Technique

1. Stay upright with shoulders relaxed.
2. Let arms swing naturally at sides.
3. Use smooth motion, rolling from heel to toe.

Dressing for Walking

Warm Weather

• loose-fitting, cotton fabric
• light, ventilated hat for sun protection

Cold Weather

• wool hat and gloves
• several layers of light clothing - can be removed a layer at a time as you become warm

Wet Weather

• KEEP WALKING!!
• breathable waterproof garments
• best not to use umbrella - interferes with arm movement

Target Heart Rate

1. Find your Target Heart Rate (THR) using the formula.
2. Walk briskly enough to achieve your minimum THR.
3. After you reach your THR, check pulse periodically to ensure you maintain your THR for the entire walk.
4. As your level of fitness increases, you can move up to your middle THR, and eventually, your high end THR.

Walking for Fitness

• Time, NOT distance, is important.
• For aerobic fitness, maintaing THR for the entire walk.
• Walk at least 3 times a week, 5-7 if possible.
• When beginning, walk at least 10 minutes.
• Achieve your Target Heart Rate.
• Gradually increase your walking time to 40-60 min.

Beginners Program

Stretching Exercises

(Do after each walk)

• Hold positions for 30 to 60 seconds.
• Achieve the stretch position gently, no bouncing or jerking!
• The stretch position should have a tight feeling, never pain!
• Do all exercises to both sides of body.

Lower Leg

• Stand about 2 feet from a wall.
• Put one foot about 1 1/2 feet behind the other, maintaining body alignment.
• With back foot flat & head up, slowly lower body toward wall until stretch is felt.
• Hold.
• Repeat with other leg back.

Hamstrings

• Sit on the ground with one leg out straight in front of your body & the other leg comfotably bent in toward your body.
• Keeping leg straight, gently reach toward the outstretched foot, and lean whole body toward leg until stretch is felt.
• Hold, then repeat with other leg.

Quadriceps

• Use a chair or wall for balance.
• Gently lift left foot back behind body and grasp it with left hand.
• Pull foot toward body until stretch is felt.
• Hold, & repeat with other leg.

Back

• Lie face-up on the ground.
• Pull one knee to chest, holding with both hands.
• Gently lift head until stretch is felt.
• Hold, & repeat with other knee.

Comfort and Safety Tips

• Check with your doctor before beginning this or any other exercise program.
• Walk with a friend for pleasure and safety.
• If walking alone, tell someone your route and expected time of return.
• Walk during the day or on well-lighted streets.
• Wear reflective clothing if walking at night.
• Always walk facing the traffic.
• Vary your route from day to day.
• Record your walking time each day.

Wellness Resource Center
Vanderbilt University
Station B - Box 6033
Nashville, TN 37235
(615) 343-6073
wellness.center@vanderbilt.edu

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