Plan your routine

As you start your walking routine, remember to:

• Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.

  Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility. Wear sunscreen, a hat and sunglasses if you're going out during the day.

  Some people choose to use an activity tracker, app or pedometer. These can be helpful to track your time, distance, heart rate and calories.

• Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.

  If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.

• Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
• Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
• Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.