Live Long, Live Well, Walking Tips

• Check with your doctor before starting this or any fitness program.
• Stay physically active for good health and to maintain healthy bones, muscles and joints.
• Add more movement to all of your daily activities to increase your health benefits - take the stairs instead of an elevator, or park your car at the far end of the parking lot.
• Drink water before, during and after your walk.
• To warm up at the beginning of your walk, start slowly and gradually increase your speed.
• After you walk, stretch to keep limber, improve balance and prevent injuries.
• Take full, relaxed breaths through nose or mouth and exhale gradually and completely.
• Find a friend to walk with you.
• Choose a convenient time of day and stick with it - find a time that best fits your schedule.
• Plan your walk when children are beginning or ending their school day and crossing guards are at busy street corners.
• Always carry identification and enough cash for a phone call.
• Select a safe route that is relatively flat and smooth and avoids traffic.
• Wear shoes and socks that are recommended for walking.
• Keep your head high, shoulders back, stomach in, and back straight as you take comfortable, relaxed steps.
• If you get a muscle pain or cramp, stop walking. Relax the affected muscle, massage it gently and stretch it. Proceed at a slower pace.
• If you can't talk easily while walking, slow your pace.
• Join a walking club - check with your local church or synagogue, senior civic centers, parks, recreation associations, YMCAs, YWCAs, local mall or local health department for wellness or walking programs.
• Set reasonable 'do-able' goals.
• Try to work up to 30 minutes of regular physical activity on most or all days of the week.
• Log your mileage in your walker's logbook each time you walk.
• To receive your New Jersey Walking Recognition Award, fill out the information on the last page of your log and mail it to: Older Adult Health and Wellness, NJ Department of Health and Senior Services.
• Celebrate your success!

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