Before You Hit the Pavement
What You Should Know
Originally published in Arthritis Today

Starting a walking program can be easy. You don't need a gym membership, loads of equipment or fancy gear - just a good attitude and a handful of guidelines.

Sara Peckham, director of wellness at the Judson Retirement Community in Cleveland, Ohio, recommends a flexible, supportive pair of athletic shoes designed specifically for walking and snug-fitting socks that have minimal seams and absorb moisture. Try loose-fitting clothing that can be layered to adjust to changes in weather and body temperature. 

In terms of accessories, you may also want to try using a walking stick (see "Gear Up" on page 46) or cane to help with balance or to protect your joints from stress. And don't forget your water bottle - hydration is as important in walking as in any other fitness activity. 

When getting ready to hit the sidewalks, Peckham suggests following F.I.T. guidelines (Frequency, Intensity, Time duration), nationally recognized standards for becoming fitter, healthier and pain-free.

Frequency 
How often should you exercise? Some sort of physical activity is recommended every day of the week. In the beginning, try your walking program just three to five days a week and some other form of physical activity on the other days.

Intensity 
How hard should you work when walking? Intensity is important so you can safely monitor changes in how your body feels, such as heart rate, breathing and muscle soreness or tiredness, Peckham says. Begin at a low to moderate intensity, which means you can easily talk while walking. This is referred to as the "talk test." As you become more fit, your intensity will increase.

Time 

How much time do you spend walking? Experts say you need at least 30 minutes of physical activity each day, which new research says can be cumulative or all at once. Remember to progress gradually. Do what you can at first, whether it's five, 10 or 15 minutes and before you know it, you'll top 30 minutes. (And remember, if after two hours post-walk you're still in pain, reduce the time of your next walk.)

So you've got the right equipment and a plan, what next? Each time you walk, remember to warm up and stretch before beginning the higher-cardio portion of your program and end by slowly cooling down and stretching, Peckham says. Don't forget to grab that tall bottle of water to hydrate your system.

For a step-by-step approach to understanding, designing, monitoring and tracking your program, contact the Arthritis Foundation at 800/207-8633 for its book on walking: Walk With Ease.