It is important to start slowly. Stretch your muscles before and after you exercise to help prevent injury (See Stretches). Unless you are already walking a lot, it may take a while before you reach the 10,000-step goal.

Follow these guidelines to reach your individual goals.

1. Baseline. Count your total daily steps for five days by wearing your pedometer every day, all day. Record your steps on the chart below. The amount of daily walking you are currently doing will set your baseline. This will include all your normal walking activities, such as going up or down stairs, at work and home.

2. Goals. Your goal for the first week will be the highest number of steps walked on any day while setting your baseline. Record your total daily steps and at the end of the first week, review your log. If you met your daily goals, add more steps for the next week.

3. Build. At the end of each week, follow the Guidelines to add steps to your walking goal. If you had trouble reaching your goal, walk at the same level until you can reach your goal. Continue to log your steps each day. If you don’t reach your goal, don’t get discouraged. Keep walking every day and gradually work toward your goal. Remember to wear your pedometer all day, every day!

Adapted from: http://www.myhealthwellmark.com/topic/walkingworksprogram

Before you take your first steps, consider these pointers:

Water. Drink plenty of water before, during, and after walking to prevent dehydration. Drink whether you're sweating or not.

Posture. Stand up straight with relaxed shoulders, chin parallel to the ground. Bend your arms at 90 degrees and swing them naturally, opposite the leg motion.

Remember to Breathe. It's important to breathe in deeply through your nose and exhale through your mouth as you walk. This will allow you to breathe in the maximum amount of air.

Pacing Your Walks. If you haven't exercised for a while, it is best to start walking at an easy level. Gradually increase the intensity of your activity. To determine the best pace for your fitness level, use the following guides:

• The Talk Test: If you can talk while walking, you're doing okay. If you can sing, you should step up the pace a little. If you are too out of breath to talk, you should slow down.
• Listen to Your Body: Another easy way to help judge the intensity of your walks is to rate how hard your workout feels. Pay attention to your heart rate, rate of breathing, and amount of sweating. Learn to rank your workouts from easy to hard; aim for a moderate level.

Adapted from : American Heart Association: Dallas, TX (2004).
"The Healthy Heart Walking Booklet"

Stretches

Stretches will help you prevent injuries. Try these stretches after warming up and before cooling down:

Hamstring: With hand behind knee, pull leg forward until stretch is felt. Hold 10-30 seconds.

For more stretch, move hands up the leg toward the ankle. Repeat with other leg. Repeat 2-3 times.

Lower Leg: Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Hold 10-30 seconds. Repeat with other leg. Repeat 2-3 times.

Hips: Clasp hands behind knee and gently press it toward opposite shoulder. Hold 10-30 seconds. Feel stretch in buttocks and outside of hip. Repeat with other leg. Repeat 2-3 times.

Lower Back: Bring both knees to chest and hold for 10-30 seconds. Repeat 2-3 times.

Stretching routine created by Mercy Fitness Center, Cedar Rapids, Iowa