Walking Tips: Do's and Don'ts

Set a goal, make a time commitment and keep track of your progress! Do...See a doctor.  Talk to your doctor before beginning an exercise program and get a full physical. Let the doctor choose an exercise program that is right for you.

Do...Drink water. Extremely important on hot and humid days, drink before, during and after your walk.

Do...Eat well.  Eating a healthy and balanced diet will help you get the maximum benefits from walking.

Do...Choose a smooth level surface. This will result in less fatigue and fewer injuries.

Don't...Walk right after or before meals. Walking 2 hours after a meal and waiting 20 minutes after your walk to eat should be sufficient.

Don't...Walk on ice or walk during a lightning storm.  Try walking inside the mall on days with bad weather.

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Walking: The Best Gear

SHOES Did you know that shoes are the single most important piece of equipment for the walker?  They can be the difference between having a fun, relaxing walk and an uncomfortable, painful one.  It is important to get a good pair of walking shoes with the following characteristics.

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  • Provide both support and comfort to all parts of the foot
  • Have enough toe room so that you can wiggle your toes
  • Have firm support at the heel
  • Have a flexible cushioned sole in order to aid the walking gait and to absorb shock
  • Be made of breathable material, preferably leather, or fabric to allow perspiration to dissipate
  • Be lightweight

While there are many shoes at various price ranges designed specifically for walking, a running shoe or tennis shoe will also serve the purpose so long as it is comfortable and has the above characteristics.


Under normal weather conditions, there is great flexibility in the type of clothes you can wear while walking.  While loose fitting clothing is best, this may also include shorts and a tee shirt or a warm-up suit.

Cold Weather:  Dress warmly wearing layers which trap the heat and allow you to remove layers as you get warmer.  One guideline is to wear one less layer than you would if you were outside in that weather when you weren't walking. Also, approximately 30% of your body heat is lost through your head so wear a hat!

Brrr:  In really cold weather, cover all extremities to avoid frostbite.  Mittens, thermal underwear and an extra pair of socks are definitely recommended.  (If you have problems with your heart, ask your doctor if it's OK to walk in very cold weather.)

Warm Weather: Wear light clothing but be sure to wear a hat and/or sunscreen to block the sun's rays.

Precipitation: In rain or snow, a waterproof and windproof jacket make a great addition to your walking wardrobe. Many incorporate zip-in liners for colder weather or can be worn alone with vents for warmer weather.


While there is no need to spend a lot of money on walking gear, there are a number of items that will make your walk easier, safer and more fun.

Pedometers: A pedometer is the perfect way to enhance your walking.  First of all, it's fun to know how many steps you've taken, how far you've walked, or how long you've been walking.  Secondly, a pedometer allows you to keep track of your progress against the goals you have set for yourself.  A pedometer will also show you the steps taken or distance traveled over one or several walks. Other options to track walking activity include  Fitbits and iWatch which can allow you to connect with others for friendly competition.

Reflective Products and Lights: If you are walking in the morning, early evening or night, reflective products are a must.  Your gear can include a reflective vest and reflective bands.  A flashlight or strobe light will also help you to be seen at night.

Join a walking group  Bring your favorite 4 legged friend!

Walking: Lose Weight and Improve Your Health

It's easy!  One of the safest exercises you can do, walking often doesn't require special skills or training like a sport or gym workout might. It doesn't require prior training or conditioning and doesn't involve a great deal of physical exertion in the beginning.  Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises. Want to get started?  A good pair of walking shoes, comfortable clothing, a pedometer, and you're all set!  Don't forget a bottle of water to stay hydrated!

When Hippocrates said that "walking is man's best medicine", he didn't realize that thousands of years later, new benefits of walking would be discovered daily.  What are some health benefits of walking?

  1. Burns almost as many calories as jogging
  2. Eases back pains
  3. Slims your waist
  4. Lowers blood pressure
  5. Reduces levels of bad cholesterol
  6. Reduces heart attack risk
  7. Enhances stamina & energy
  8. Lessens anxiety & tension
  9. Improves muscle tone
  10. Easy on your joints
  11. Reduces appetite
  12. Increases aerobic capacity
  13. Can be done in short bouts
  14. Slows down osteoporosis bone loss
  15. Can be done when you're traveling

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5 Easy Ways to Exercise

Looking to add some fitness to your lifestyle, but don't know how? Try these 5 simple methods for adding more physical activity into your daily routine. 1. "Desk-ercise" - Stuck working at a desk all day?  Try doing calf-raises and stretches from a seated position or run in place for one to two minutes.

2. Take a 5-Minute Exercise Break - After an hour of watching TV or looking at a computer screen, take a five minute break for physical activity.  Do some jumping jacks or a wall-sit.  Jog in place during commercials.

3.  Try Something New! - Try a new route when walking at work or in the grocery store - even small changes can help shake up your routine and keep you dedicated.  If there's an activity you have been wanting to try, such as golf, gardening, or hiking, try it!

4.  Take the Long Route - Park farther at the store.  Take the stairs instead of the elevator.  If you normally take walks or run, try choosing a different and longer route.  It may take more time, but the steps add up!

5.  Start Small - Try small exercises that already fit into your routine.  For example, do standing push-ups while you wait for things to cook. Stand an arm's length from the kitchen counter, and push your arms against the counter - pushing in and out.

Getting Active to Reduce Childhood Obesity

Updated:  8/22/18 Physical activity and exercise is a crucial part of keeping children healthy and preventing childhood obesity and disease.

Here's some ways to help get your family active:

1. Create an open discussion with children and explain why it's important to sit less and move more, to become and stay healthy.

2. Limit "screen time" each day.  Give kids a set amount of time that they may spend watching television, playing video games, or using the computer.  Encourage kids to use this time for physical activities.  When kids are spending time in front of the TV, teach them to move during commercials.

3. Create exercise and activity goals for the entire family.  Include individual goals, and activities that the family will participate in together.  Set realistic and specific goals, such as walking or biking for 20 minutes a day, three days a week.

4. Make exercise fun with your family by choosing an exciting activity - dance, play tag, go on the swings at a park, go swimming, play Frisbee.

5. Park your car farther away - have kids count the number of steps it takes to get to your destination.

6. Encourage children to join sports teams.  This a great way to encourage exercise and to make friends, learn how to work as a team and have fun!

Each of our clinic’s 30 free Pro-Teen programs – which include all medical set-up, lab work, 10-weeks of weight loss services and all nutritional supplements, and are valued more than $500 each – will be given away on a first-come, first-served basis from Sept. 1 to 30, 2016, using an online entry system at www.mwlcgiveaway.com.  Applicants must complete a short entry form and describe in 100 words or less why they are interested in MWLC’s Pro-Teen weight-loss services.