Here are some tips on making your walking experience that much better!

Start slow and easy
No matter whether you are a seasoned walker or new at it…always begin your walk slow and easy. When you walk remember to walk only as far as or as fast as you find comfortable. Next time you will be able to go for longer or faster.

Use proper technique to avoid injury and setbacks
Walking is a great exercise because it’s so simple to do. But if your posture is poor or your movements exaggerated, you increase your risk of injury. Walk tall and relax your body. Keep your gaze up to the horizon and enjoy the scenary,

Walking Right – Source Mayo Clinic

Measure the intensity of your workout
As you walk, measure the intensity. Knowing your level allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. You have these options:

• Talk test. If you’re so out of breath that you can’t carry on a conversation with the person you’re walking with, you’re probably walking too fast and should slow down.
• Borg scale. This method is a self-assessment of your perceived exertion. You rate how hard you think you’re working on a scale that ranges from 6 (no exertion) to 20 (maximal effort). Aim for at least moderate intensity (12 to 14) as you walk.
• Monitor your heart rate (pulse). To find out if you’re exercising within the range of your target heart rate, stop exercising to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate. Your target heart rate will depend on age. Resting heart rate average is 72 beats per minute.

Keep track of your progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked each week, month or year.

Reference your walking using the WalkingSpree pedometer activity tracking. If you need help let one of us know! Your walking history can all be found when you upload and sign in.

Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.