Brought to you by the Department of Kinesiology and Health at Georgia State University.

Fitness Walking

Equipment:

Walking Shoes:

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

Comfortable clothing:

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

Variations:

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 arm motion.

Race Walking: Walking at the rate of 5 mph with quicker steps and arms at a 90 degree angle.

Muscle Groups:

Fitness walking will work the following muscle groups:

Quadriceps
Hamstrings
Calf muscles
Gluteus Maximus

Guidelines:

Risks

If you start slow and don’t overdo it and wear the proper equipment, then risk of injury is low.

Safety

Stretch after a short warm-up and after walking to prevent injuries and increase flexibility.
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 are best.

Walk in the opposite direction as traffic and as close to the curb as possible.

Resources:

USA Track and Field-Race Walking

American Volkssport Association

1-800-830-WALK

Many areas have local walking clubs.

Go to The Exercise and Physical Fitness Home Page

The 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 25, 1999.