- Start with a light load, gradually increasing the duration and pace. You should raise the length of your walks first, and only then increase the tempo. The loads should be adequate for your health.
- Practice walking regularly. One walk a week won’t do you any good. If you can’t take walks every day, then do it at least 2-3 times a week. It can be done at any convenient time but no earlier than 1-1.5 hours after a meal.
- Consult your physician, and undergo a medical checkup. Repeat 1-2 times a year.
- Watch your posture while walking. Your torso and shoulders should be straight and your stomach sucked in.
You should also remember that a slow walk over a short distance will be useless, while if you walk too fast and for too long being unprepared, you may even cause harm to yourself.