Sports Medicine Australia’s Walking Fact sheet says the benefits of walking are many and recommends these safety tips for all walkers of all abilities:

Good preparation is important

If you are just starting your activity program, it’s a good idea to first check with your doctor or health practitioner.

Always warm up and cool down by walking slowly. Remember to stretch your leg muscles, particularly your calves and thighs. This will help your body prepare for the activity ahead and prevent injury. For stretching advice Smartplay has a Warm Up brochure available to download at www.smartplay.com.au

Hydrate prior and after walking and consider taking water on longer walks.

Good technique and practices will help prevent injury

Start walking gradually, increasing the length of stride and pace as you go.

Use the right technique. Walk at a steady pace, swing your arms freely and stand as straight as you can. Poor posture or exaggerated movements can contribute to injury.

Be able to have a conversation whilst walking. If you can’t, slow down, as you are probably walking too fast.

Listen to your body. If you think the level of exercise you are doing is too difficult, it probably is!

Where possible walk on a clear, smooth, even and reasonably soft surface, like grass. If you must walk on uneven surfaces ensure you take extra care and keep a close watch on where you place your feet with each stride.

Wear the right protective clothing; Wear light, loose, comfortable clothing.

In warm weather, protect yourself from the sun with sunglasses, sunscreen and a hat.

In cool weather, layer clothing so you can easily remove outer layers as your body warms up.

Wear reflective clothing so you are visible to motorists at night and wear appropriate footwear.

Everyone has different feet and different ways of walking. It is therefore essential that when walking you wear the right shoes for your feet and ensure they are comfortable and correctly fitted. Wearing the wrong shoes can cause injuries such as foot or shin pain, blisters and injuries to soft tissue. To avoid such injuries, shoes should be professionally fitted.

When choosing the right walking shoes check for:

Shoes with a rubber outsole for durability and spongy midsole to add extra cushioning and reduce weight. The midsole should run the full length of the shoe.

Uppers of high quality materials, either leather or breathable mesh, to encourage moisture wicking, and a product that is also lightweight and flexible.

A comfortable padded heel collar to mould to your foot and minimise heel slippage.

A firm heel counter (that cups the heel) to give stability for the rear foot of the shoe.

A well fitting toe box. The toe box should allow ample room and toes should not be tight against any part of the shoe.

Initial foot comfort as this is a priority and will identify a good fitting shoe.

Shock absorbency, as this should be the shoe’s primary role.

A lace up shoe, as this is preferable.

For more information on selecting the correct walking shoe, visit www.asics.com.au

Walk with a friend, group or dog for company and safety. Check with your local council for walking groups available.

Walk during the day, if possible, or on well-lit streets.

If there are no pathways, walk on the side of the road facing traffic.

For further information, go to www.smartplay.com.au