With the beautiful days and cooler weather, fall beckons us to be outside and walk. The most popular exercise in the U.S. is walking, and a person can average walking 65,000 miles in a lifetime which is equivalent to walking three times around the earth.

Walking is a minimal impact, moderate intensity exercise and one that you can do alone or socially. Walking can be beneficial for your health, wellness, put less stress on your joints and can be an opportune time to gather your thoughts and clear your mind.

A good pair of shoes that are not stiff are essential for the flexibility to roll from heel to toe and a good arch and heel support to avoid injuries. If you do not presently have a suitable shoe for walking seek the advice of a professional for proper shoe fit and sock choice.

Walking is something that is easy to start for a fitness regimen beginning with five to 10 minutes each time you go out and suitable for most fitness levels.

The average walking time per mile is fifteen to twenty minutes. The three sequences of warmup, walk and cool down are important for best results. Walking with good form can improve your balance, posture and lessen chance for injuries.

Warmup — Preparation should begin with a warmup of five minutes or more to elevate your heart rate, body temperature, warm your muscles, increase your range of motion and prepare your joints. It should include shoulder rolls, light marching, ankle rolls, flexing and pointing your feet. If you do not have the time to warm up begin your walk slowly and gradually increase your pace.

Walking — Walk with your shoulders relaxed and down keeping your head up and looking forward. Your hips should shift slightly from side to side swinging your arms and walk with a stride that is comfortable for you while engaging your core. Take your breaths in through your nose and out through your lips in a consistent manner. Allow yourself time to decrease your pace toward the end of your walk to gradually bring your heart rate and breathing down.

Cool Down /Stretch — Do not
skip the stretch! A cool down is
essential for the body’s time to recover, reduce soreness and should include static stretching of your muscles 20 to 30 seconds for each group. Stretches include standing quadriceps, calves, ham strings, hips, glutes and shoulders.

Add a challenge to your walk — If you have been walking for a while you might want to consider adding a challenge to your walk without increasing your miles and adding more cardio.

The perceived rate of exertion is a good indicator of your cardio intensity. Level one is ease of conversation, level two is short sentences and level three is your maximum which consist of few or no words.

Mix up your walk with variety adding these examples: increased cardio burns more calories, swing your arms with more intensity, shave the time off your walk by increasing your pace, increase and decrease your pace in segments. Make a one-month walking plan with variation on the days you walk and a goal. Once you have reached your goal move on to more distance and/or hills.

Breathe the crisp fall air, enjoy the foliage, stay hydrated before during and after, listen to great music, put your shoes out as a reminder, layer your clothing for cool days, walk against the traffic, challenge yourself, talk about it on social media and keep a journal of your progress!