Studies have shown that 15 minutes per day of brisk walking can add up to three years of life expectancy. Walking is a simple, free exercise that almost anyone can do. So why don't more people do it?
“Sometimes the hardest part of working out is getting started,” says Carolyn Hettrich, MD, of the American Academy of Orthopaedic Surgeons.
Need some inspiration? Rails to Trails Conservancy, the nation's largest trails, walking, and biking advocacy organization, invites people to celebrate spring by getting outdoors on Celebrate Trails Day on April 27, 2024, with hundreds of events nationwide to inspire more people to make trail walking and biking part of their lives. Find trails near you.
How to Maintain a Walking Routine
Here are tips from Dr. Hettrich to make walking a regular and enjoyable part of your life.
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Wear Proper Footwear
Wear shoes that support the arch and elevate the heel slightly.
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Stay Hydrated
Be sure to drink enough water to prevent dehydration.
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Pace Yourself
It's important to exert energy and test your limits, but don't wear yourself out too quickly, or leave yourself fatigued.
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Start Slow and Steady
Warm up at a normal pace for five minutes.
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Find Your Stride
Boost your speed so your heart beats faster and your lungs breathe deeper.
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Ease Back Gently
Cool down by slowing to your warm-up speed for five minutes, then do some gentle stretching.
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Keep Good Form
It may sound silly, but maintaining good form is key to endurance and comfort.
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Walking Technique
- Swing your arms.
- Take long strides but don’t strain.
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Proper Posture
- Keep your head up, back straight, and abdomen flat.
- Point your toes straight ahead.
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