Healthy Walking Tips for the Older Walker

It is common knowledge that walking is good for us but most who are over fifty may think that walking is for younger folk. Walking can be very beneficial for any age. Walking strengthens your muscles, gives you stamina, increases your endorphins so that you feel good, and is a wonderful way to meet new neighbors.

There are some things you should keep in mind before starting any new fitness program, including walking. Here are some tips to make your walking program a healthy and fun one.

Let your healthcare provider know that you intend to start a new fitness program. You may receive some helpful tidbits of information concerning walking groups in your local area as well as walking trail locations. You health will be assessed if necessary to determine if there are any concerns about how fast or how long you should be walking based on your present health and physical condition.

You should seek medical advice before starting any fitness program if any of the following apply to you:

* You have led a sedentary lifestyle for a year or more

* You do not currently do any type of exercise and are age 65 or older.

* You have had any heart related diagnosis

* You have high blood pressure

* You have diabetes

* You have ever felt chest pain, especially when exerting yourself

* You have felt faint, or dizzy

* You have any medical conditions for which you seek medical attention or take medications for.

A good goal to achieve for healthy heart and disease prevention (type II diabetes, breast and colon cancer) is to be able to walk comfortably for a period of 30 minutes to 1 hour daily.

Prepare before you walk, just don't rush into it.

Proper walking clothing:

Dress in layers so you can take off the first layer of clothing while you walk should you start to feel too warm. You can tie sleeves around your waist while you continue your walk and then put it back on during your cool down period.

Suggestions would be a t-shirt, or light weight sweatshirt, light sweater or windproof light weight jacket.

If you intend to walk long distances or at a fast pace (not recommended for beginners) you can wear polypropylene shirts that will keep the sweat away from your body.

When you are walking in cooler weather be sure to wear a layer of polar fleece or wool.

Socks should be comfortable and made of high-tech fibers instead of cotton as cotton socks can leave blisters. You want your feet to remain as dry as possible.

You need a hat to prevent over exposure to the sun and to keep from losing heat in the cooler weather.

Sunglasses are essential for protecting your eyes form outdoor UV rays and to help you see better in the glare of summer days.

Sunscreen should be applied to all exposed skin areas at least 15 minutes before you go outside.

Carry keys and other valuables in pockets that button or zip or in a hip back.

A cell phone is essential in case of injury or you need assistance during your walk. It is also a good safety rule to always have someone know that you are going for a walk and when to expect you to return.