Selection Shoes

• Make sure the shoes fit properly.  If you are unsure, find a shoe store that specializes in fitting shoes for athletes; such as Fleet Feet in Carrboro.
• Select shoes that have plenty of cushoning in the soles, to absorb the impact.
• Shop for shoes at the end of the day or after a workout, when your feet are generally at their largest.  Wear the type of socks you usually wear during exercise.
• When trying on shoes, be sure to wear them for at least 10 minutes in the store, before making your decision.
• Replace your shoes after you've walked between 300 and 500 miles in them.

Getting Started

• To increase your longevity, try to walk 30 minutes, five days per weed.
• "Active" individuals take at lease 10,000 steps each day.  Try tracing your progess using a pedometer.
• Eventually, depending on your age, you can build your target heart rate/pulse to 120 to 140 beats per minute, achieved by walking at about 3-4 miles/hour.

Walking Tips

• Move your arms freely, in coordination with the opposite leg.
• Don't look down as you walk, this will alter the normal curve in your neck, which in turn will cause you to carry your weight improperly.
• Don't carry weights or dumbbells while walking.
• Walk briskly, with "purpose".  Simply sauntering, while relaxing and enjoyable, is not an effective cardiovascular exercise.