Walking for daily exercise is low-impact, safe and free.
It can also improve cardiovascular fitness and strengthen muscles and bones. Speak to your health care provider before starting a walking program, especially if you have an existing chronic medical condition or have been inactive for a long period of time. Other safety tips:
- Choose a familiar route that’s flat and free of obstacles.
- Consider the surface you’ll be walking on. A smooth, soft surface that’s free of debris will put less strain on your joints and feet.
- Wear supportive footwear, such as low-heeled footwear with non-skid soles.
- Avoid rushing to reduce your risk of falling. Take your time.
- If using a walking aid (e.g. cane or walker) be sure it’s fitted for your height.
- Be extra careful in cold weather — sidewalks and paths can be slippery.
- Cold weather can cause numbness and make it difficult for you to feel any pain or an injury. When it’s cold outside, consider walking in an indoor place, like a mall or community fitness centre.
- Walk with friends or a walking club.
- Carry a cell phone in case of emergencies.
- Dress appropriately for the weather and drink plenty of water.
- Stop or take a break if you feel any pain during your walk. Consult a health care provider if pain continues after your walk.
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