If you are free of serious health problems, you can start walking with confidence. Walking is not strenuous; it involves almost no risk to health. You should, of course, exercise good judgement, not exceed the limits of your condition, and not walk outdoors during extreme weather periods until you have a good walking program established.

You should, however, consult your family physician before you begin a walking regime. A checkup is suggested, particularly if you are over 60, have a disease or disability, or are taking medication. It is also recommended for those who are age 35-60, substantially overweight, easily fatigued, excessive smokers, or have been physically inactive.

Your physician can help you determine your target walking rate. Heart rate is widely accepted as a good method for measuring intensity during walking and other physical activities. Calculate your maximum heart rate (beats per minute) by subtracting your age from the number 220. The proper walking rate is 60-70% of that number. Your physician's advice is the best indicator of your correct rate.

• Start with a 5 minute warm up by walking slowly 
• Follow by walking within your target heart rate, starting for 20 minutes, 3 days/week. Add 10% to your time each week until you reach 30 minutes or your goal time. Add an additional day as tolerated
• Finish with a five minute cool-down of slow walking followed by stretching major muscle groups. It is best to stretch after exercise, when muscles are warmest

Walk within your target heart rate and/or use the Talk Test or Borg Rating of Perceived Exertion of 3-5.

• Talk Test is the ability to carry on a conversation comfortably while active at a moderate intensity level
• The Borg Rating of Perceived Exertion is how hard you feel your body is working based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating and muscle fatigue

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