Safety

• Talk to your health care provider before starting any new physical activity program if you have a health concern, are taking medications, or have been inactive for a while.
• Start out at a slow, easy pace for the first 5 minutes for each walking session to warm up. Slow down again for 5 minutes at the end of your walk to 'cool down'.
• Don't overdo it. Walk distances you feel comfortable with.
• Go at your own pace. If you are having any difficulty, slow down.
• Stop if you feel any nausea, chest pain, shortness of breath or pain in your joints. If necessary, get medical attention.
• Carry identification with you.
• Walk in places that are safe. Avoid walkways that are icy, cracked or that have poor lighting.
• During very hot or very cold weather, walk indoors where the temperature is more comfortable.
• In hot weather, avoid walking in the heat of the day. Mornings and evenings may be cooler.
• If walking alone, let a friend, family member or neighbour know where you are. Leave a map of your route on the fridge and a note to say you have gone walking.

Walking technique

• Walk at your own pace.
• If you can walk and talk easily—that’s probably a good pace. If you can walk and sing a song easily—it may be too slow. If you can’t walk and talk without gasping, you’re going too fast.
• Keep your hands loose and comfortable. Avoid clenching your fists.
• Walk with an ordinary stride. Avoid taking longer steps to increase your speed.

Shoes

• Wear a good pair of sturdy and comfortable walking shoes.
• Check with local shoe stores and your health care provider for more information about proper footwear for walking.

Winter Clothing

• Dress in layers for warmth and comfort. Walking can increase your body temperature no matter what the weather. A hat and scarf can help you stay warm.
• If you are going for long walks: polypropylene underwear and wool provide warmth and take sweat away from your skin. This helps to avoid getting chilled.
• Wear shoes/boots that are safe and comfortable for walking in snow.
• Buy ‘ice grippers’ for your boots.
• Ski poles and walking sticks can provide extra grip and balance.

Summer Clothing

• Cotton clothes that are lightweight and light coloured provide comfort and protection from heat and the sun.
• Protect yourself from the sun. Wear hats, sunglasses and sun screen.
• Take plenty of water to drink when the weather is warm.