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.