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)|
- 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.
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.