Brought to you by the Department
of Kinesiology and Health at Georgia
Go to a reputable store with knowledgeable employees who can help you
Wear shoes that fit snugly on your feet
Have a well-cushioned heel
Have good arch support
Have adequate toe room
Have flexible slip-resistant soles
Wear loose-fitting, layered clothing appropriate for the weather
Places to walk:
Indoor or outdoor tracks or treadmills
For variety, malls, hiking trails, your neighborhood
For all variations, maintain good posture, looking straight ahead with
the chin up. The arms should move in a natural rhythm, either swinging
at your sides or bent at angles up to 90 degrees.
Strolling: Walking at the rate of about 3 mph with arms swinging
loosely at sides.
Brisk Walking: Walking at the rate of about 4 mph with energetic
Race Walking: Walking at the rate of 5 mph with quicker steps
and arms at a 90 degree angle.
Fitness walking will work the following muscle groups:
If you start slow and donít overdo it and wear the proper equipment, then
risk of injury is low.
Stretch after a short warm-up and after walking to prevent injuries and
Start slowly and gradually increase speed and distance.
If you are walking in the heat, take water along to prevent dehydration.
Wear bright colored clothes or reflectors to be more visible.
Walk in a safe, well-lit environment.
If outside avoid midday in extreme heat and humidity. Evenings and mornings
Walk in the opposite direction as traffic and as close to the curb as possible.
Track and Field-Race Walking
American Volkssport Association
Many areas have local walking clubs.
Go to The Exercise and Physical Fitness Home Page
Exercise and Physical Fitness Web Page is an ongoing project by graduate
students in the Master of Science program in Exercise Science in the Department
of Kinesiology and Health at Georgia State University. This project was
created by J. Andrew Doyle, PhD, and was last modified on: March