Health @ Hfgrotto

Before you get started with any exercise program, it is a good idea to check with your health-care provider. If you are apparently healthy and under the age of sixty-five, then you are likely to be fine with a moderate exercise program. If, however, you are older or have any known chronic conditions such as arthritis, diabetes, or heart disease, you need to check with your health-care provider. A walking program is likely to have multiple benefits for you, but it is always better to be safe than sorry. Check with your doctor in case there are any specific limitations that you need to be aware of.

Find the Right Shoes

Walking is fortunately an economical activity. Your most important and significant investment is in the shoes that you will wear. Take the time to find a comfortable, sturdy shoe that fits the needs of your foot and provides good arch support. Shoe technology these days is actually quite sophisticated. Go to a reputable athletic footwear store that allows returns if the shoe is not a good fit for you.

Buy shoe inserts. Today’s shoes do not come with insoles that last as long as the outer part of the shoe. Yet, the cushioning that provides you with support is essential to keep you comfortable and to prevent injury. When you purchase your shoes, ask the salesperson to also help you to find an appropriate insole. This will make a tremendous difference in your long-term comfort.

Choose the Right Clothing and Accessories

As far as sportswear for walking, you want to wear fabrics that breathe, such as cotton or polyester blends. Many modern fabrics also feature wicking qualities that actually draw your perspiration away from your skin. This can definitely enhance your walking comfort. Women who need the extra support should wear an athletic sports bra. Comfort is your primary objective.

Sun protection is also important. Be sure to wear sunscreen. A hat is also a good idea to protect your face. Depending on how sensitive you are to sun exposure, you may want to purchase a hat that also shields the back of your neck. Sunglasses provide coverage for your eyes. Choose a pair that is lightweight and comfortable. More than anything, you want your time during your walks to be as enjoyable as possible. Find the accessories that work best for you.

Stay Hydrated

Staying properly hydrated is essential for good health. If you are taking short walks, it’s not necessary to carry a water bottle with you. However, if you are going for walks that are longer than an hour, it’s a good idea to either bring your own water supply or choose a route that goes by water fountains. Some companies market fanny packs that serve as water bottle carriers that are handy for longer walks. Most importantly, remember to drink plenty of fluids, before and after your walk, and during your walk if possible. For moderate levels of walking, plan on about five to seven ounces of water every fifteen to twenty minutes.

Consider a Pedometer

A pedometer may not be a necessary purchase, but it is a great tool to measure your progress and keep you motivated. Studies show that if you take 10,000 steps on most days of the week, you will realize many health benefits. (This equates to about five miles a day.) Furthermore, if you take 12,000 to 15,000 steps per day, it can help you accomplish your fat loss goals.

The steps the pedometer measures do not have to be performed at a particular intensity level or for a specific duration. What they represent is that you have maintained a level of daily activity that contributes to your health.

The motivational aspect of the pedometer is that it helps you realize exactly how much you move around during the day. If you’ve had a busy, active, day you can supplement that with a short walk to reach your daily goal. If your day has been fairly inactive, then you can save time for a longer walk. This can help you to become a more active person on a daily basis, which can make a significant difference in your overall caloric expenditure as well as your health and well-being.