Many of us have a long weekend to enjoy starting today. Summer is here and the time is right for getting active. It's important to know that having the right equipment can make any activity more enjoyable and walking for exercise is no exception.
The most important piece of equipment you'll need for walking is a good pair of walking shoes. With so many choices out there today for athletic shoes, choosing the right ones can be mind boggling. Having a walking shoe that fits properly is crucial to enjoying your walks. No matter how popular a shoe is, or how good you think it looks, if it causes blisters or doesn't offer you the right support, it won't do you any good.
The American Council on Exercise offers these tips for shopping for the right walking shoe: Try to go to a store that specializes in athletic footwear. The staff should be more knowledgeable and better able to help you with your specific needs.
Wear the same type of socks you will wear when walking. Pick your socks wisely too. They should be comfortable and made of a material that will wick your sweat away to help prevent blisters. Socks made with synthetic fibers such as acrylic, polyester or Coolmax® may be best.
Are your arches high or low? People with higher arches tend to require more cushioning in their shoes and are more prone to ankle sprains. Shoes that offer more side-to-side stability may be helpful. People with low
Try to get fitted for footwear at the end of the day, when your foot size is at its maximum. Allow a half inch between the end of your longest toe and the end of the shoe and make sure you can comfortably wiggle your toes. If one foot is larger than the other, buy the size that fits that foot. The ball of your foot should be at the widest part of the shoe and the heel of the shoe should not slip.
Consider price, but remember that the most expensive shoes will not necessarily fit the best or have the features you want. Keep in mind that you should change your walking shoes after three to six months of regular activity (approximately 350 to 500 miles of walking).
Once you have your shoes and socks all set, you are just about ready to roll. There are, however, a few other pieces of equipment to consider. Your clothes should be comfortable and easy to move in. Although it's summer, it may be windy or a little chilly in the morning or evening. If so, dressing in layers is a good way to be prepared. You can always take a layer off as you warm up.
To deal with the heat, there are also many types of exercise clothes available that have special moisture-wicking materials. Coolmax® is one that may help keep you dryer as you perspire. You'll appreciate the difference when you're on mile two of your four-mile walk and the sun is beating down on you.
Speaking of the sun, there are two other things you should never forget on your walks — a hat and sunscreen. Any exposed skin can be damaged by the sun. A hat with a brim is good for keeping direct sun off your face.
Don't forget safety either. If you tend to walk on or besides roads where traffic is frequent, you may also want to wear a reflective vest or coat for extra safety. Face traffic and move off the road if you need to, to give oncoming cars room to pass.
Having the right equipment and accessories can make walking a fun, safe, and enjoyable activity. Strive for 30 minutes or more, most days of the week. Track your daily steps on the Trek for Health website at www.svhealthcare.org. and you'll see how far you're traveling on the road to better health and fitness
Kim Turner is the Wellness Coordinator for SVHC's Wellness Connection program and the Manager of Trek for Health. "Health Matters" is a weekly column meant to educate readers about their personal health, public health matters, and public policy as it affects health care.
Font Resize
