Moving Right Along

Walking to work, the shops or just around the block is a great way to stay healthy. And if you've been thinking "Well, I should get more active" then nothing is easier than taking a walk!

While walking takes almost no preparation - indeed, you could jump up from your chair right now and go for a brisk walk to the water cooler and back - a few preparations will make your walk more enjoyable. Here are a few things you can do to make your walk work for you.

1. Where are you Going?
   Are you walking for fun around the block or walking to or from work? In any case, plan where you're going. Try to stay a little removed from main roads if possible, you will avoid car noises and fumes. The GMap site is very handy for this - check it out and have fun planning your walk! (Here's a hint, use the manual-straight lines option for walking).
    
2. How long will it Take?
   If you're walking for fun, this may not be too important for you, but if you are planning to walk to work, you'll need to know how long it will take! If you plot your route on Google Maps, it will tell you how long an average walking speed will take you to reach your destination. And as you walk to your destination for the first time, time yourself.
    
3. My Feet!
   If you're walking anywhere, you need the right footgear. Shoes that support your feet correctly for walking will prevent a lot of foot pain and problems. And if you're walking to work, don't forget to pack more office-appropriate footgear!
    
4. My Clothes!
   And of course, if you are going for a walk after work, wear clothing that won't restrict movement. If you are walking to or from work, make sure your work clothing does not restrict movement. If you are walking in such a way as to work up a sweat, you may want to consider wearing proper walking clothing and changing at work.
    
5. Slip Slop Slap
   If you're walking in daylight, remember to slip slop slap. Even on cloudy days!
    
6. Carrying my Stuff
   So far we've mentioned bringing a change of clothing and shoes. If your usual carrybag is a briefcase or handbag, this may prove too small and uncomfortable to carry for long periods. Try switching to a messenger bag or a backpack. Avoid carrying things in your hands, as they lead to strain on your neck, shoulders, elbows and wrists. And try not to carry more than you have to.
    
7. Be Prepared
   If you're walking home from work each day, remember that the weather can easily change! Keep an eye on the weather forecasts here, and if it looks like rain, remember to bring your umbrella or rain poncho.
    
8. Ew! Sweaty!
   Inevitably, exercise will make you sweaty. So allow for an extra few minutes when you are walking to work to cool down and dry off on arrival. You may want to wear an exercise shirt and change to an office shirt at work. Use a washer or moistened paper towels to give your armpits a bit of a freshen-up. And if you like, apply deodorant.
    
9. Thirsty Work
   Remember to keep drinking. If your walk takes over 20 minutes, take some water with you to drink (only as much as you will drink however, because otherwise it's just more weight to lug around). And have a drink of water on your arrival.
    
10. Keep Up the Good Walk!
    And remember, keep walking! Make a plan to walk somewhere at least once a week - repetition of the exercise will make it almost automatic. And have fun!