Equipment – Fitness Walking

Walking Shoes for Fitness Walking

• Go to a reputable store with knowledgeable employees who can help you

• Wear shoes that fit snugly on your feet

• Have a well-cushioned heel

• Have good arch support

• Have adequate toe room

• Have flexible slip-resistant soles

Comfortable clothing for Fitness Walking

• Wear loose-fitting, layered clothing appropriate for the weather

Fitness Walking: Places to walk

• Indoor or outdoor tracks or treadmills

For variety, malls, hiking trails, your neighborhood

Fitness Walking Variations

For all variations, maintain good posture, looking straight ahead with the chin up. the arms should move in a natural rhythm, either swinging at your sides or bent at angles up to 90 degrees.

Strolling – Walking at the rate of about 3 mph with arms swinging loosely at sides.

Brisk Walking – Walking at the rate of about 4 mph with energetic arm motion.

Race Walking – Walking at the rate of 5 mph with quicker steps and arms at a 90 degree angle.

Muscle Groups Used During Fitness Walking

Fitness walking will work the following muscle groups

• Quadriceps

• Hamstrings

• Calf muscles

• Gluteus Maximus

Guidelines for Fitness Walking

Risks of Fitness Walking

• When you begin slow and do not overdo it and wear the proper equipment, then risk of injury is low.

Safety and Fitness Walking

• Stretch after a short warm-up and after walking to prevent injuries and increase flexibility.

• Begin slowly and gradually increase speed and distance.

• If you’re walking in the heat, take water along to prevent dehydration.

• Wear bright colored clothes or reflectors to be more visible.

• Walk in a safe, well-lit environment.

If outside avoid midday in extreme heat and humidity. Evenings and mornings are best.

• Walk in the opposite direction as traffic and as close to the curb as possible.