CAMPUS WALKING/RUNNING PROGRAM AND MAPS
8 TIPS FOR STARTING A WALKING PROGRAM:
1. If you have any significant medical history, such as high blood pressure or a strong family history of heart disease, it is recommended that you check with your physician before beginning a walking program.
2. Choose a comfortable pair of shoes to walk in. While walking shoes are made specifically for the activity, running shoes also work well.
3. Dress in comfortable, loose fitting clothes. Synthetic fabrics made for physical activity will breath better and retain less moisture than cotton consequently keeping you more comfortable in a wide range of temperatures.
4. Protect yourself from sun exposure by wearing a light colored hat and UV- protective sunglasses. It is also wise to protect your skin with sweat-resistant sun block with an SPF of 15 or greater.
5. Walk at a pace that feels comfortable but elevates your heart and respiration rate. You should be able to maintain a normal, flowing conversation without gasping for air between words. You should finish your workout feeling invigorated, not exhausted.
6. Start your program conservatively by walking just three days per week for 15 to 20 minutes per session. Remember that's all it takes to improve health and reduce your risk for heart disease and cancer. Gradually increase the frequency, duration, and intensity of your workouts when you feel ready.
7. Keep track of your walking sessions in an exercise journal. Studies show that people who keep an exercise journal are more likely to stay motivated to work out.
8. Have fun with walking! Use it as a means of transportation. Walk with a friend or group. Take it off road and hike some trails. You may even consider participating in an organized walking event to raise money for a charitable cause.
