# Walking

WALKING

Your walking programme should begin with five minutes of slow walking (2 mph / 3.2kmph) as a warm up and end with five minutes slow walking as a cool down. The period between the warm up and cool down session is utilized for brisk walking (4-5 mph / 6.4kmph – 8kmph).

If you are freshly starting an exercise programme you can slowly increase your brisk walking duration according to the table given below :

 Number of weeks Duration of brisk walking (minutes) Duration of Warm up + Cool Down (minutes) Total Walking Duration (minutes) 1 5 5+5 15 2 7 5+5 17 3 9 5+5 19 4 11 5+5 21 5 13 5+5 23 6 15 5+5 25 7 18 5+5 28 8 20 5+5 30 9 23 5+5 33 10 26 5+5 36 11 28 5+5 38 12 30 5+5 40 13 33 5+5 43 14 36 5+5 46 15 40 5+5 50 16 45 5+5 55

Posture

• Walk straight without arching your back. Do not lean forward or backward as leaning strains your back muscles.
• To avoid excess strain on neck and back, walk with your chin up parallel to the ground.

Walking shoes

The right selection of shoes are very important while walking :

• Your walking shoes should be flat and comfortably fitting with enough room to let your feet expand while walking. They should be preferably half a size larger than your normal dress shoe.
• Flexible sport shoes with proper ventilation and a good padded sole should be preferred for walking.