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Don't push yourself too hard too soon. Start at a gentle speed and build up
gradually. Watch your posture: Shoulders back, head up, swing your arms!
Watch what you do with your feet, too. You should be walking with a full
heel-to-toe motion, landing on the back of the heel and pushing off at the big
toe to spread the impact over the widest area.
Increase your pace until you manage to do one mile in approximately 15 minutes.
Then consider intensifying your workout by walking uphill or hiking rough
trails.
Adding hand weights will also maximize your efforts. Choose weights of 1 to 3
pounds specifically designed for walkers or runners.
Opt for comfortable clothing appropriate for the climate. In direct sun, wear a
wide-brimmed hat, and in cold weather ensure your head and hands are covered.
Avoid clothing that does not allow heat exchange, which can promote excessive
sweating, resulting in serious heat loss.
As you gain feet-on experience, you'll find you'll be able to speed up.
You'll also find that exercise walking becomes less of a chore and more of a
treat.
For maximum weight-loss benefit, try to exercise walk at least four times a week
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