Health: Diet and Exercise Wellness Center
  • Search Wellness Centers
  • Find a Pharmacy
    Enter your Zip code or city to find your Local Pharmacy
  • Diet & Exercise Wellness Center
  • Walking: a step in the right direction

    Take a stroll toward better health by spending a little more time on your feet.

  • Why walk?

    Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive — all you need is a pair of shoes with sturdy heel support. Walking may:

    • Give you more energy and make you feel good.
    • Reduce stress and help you relax.
    • Tone your muscles.
    • Increase the number of calories your body uses.
    • Strengthen your bones and muscles.
    • Improve your stamina and your fitness.
    • Lower your risk of chronic diseases, such as heart disease and type 2 diabetes.
    • Give you an opportunity to socialize actively with friends and family.

    For all of these reasons, people have started walking programs. If you would like to start your own program, read and follow the information provided in this article.

    Is it okay for me to walk?

    Answer the following questions before you begin a walking program.

    • Has your healthcare provider told you that you have heart trouble, diabetes or asthma?
    • When you are physically active, do you have pains in your chest, neck, shoulder or arm?
    • Do you often feel faint or have dizzy spells?
    • Do you feel extremely breathless after you have been physically active?
    • Has your healthcare provider told you that you have high blood pressure?
    • Has your healthcare provider told you that you have bone or joint problems, such as arthritis?
    • Are you over 50 years old and not used to doing any moderate physical activity?
    • Are you pregnant?
    • Do you smoke?
    • Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?

    If you answered yes to any of these questions, please check with your healthcare provider before starting a walking program or other form of physical activity.

    How do I start a walking program?

    Leave time in your busy schedule to follow a walking program that will work for you. Keep the following points in mind as you plan your program:

    • Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed.
    • Wear shoes with proper arch support, a firm heel and thick flexible soles that will cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
    • Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
    • For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.
    • Think of your walk in three parts. Warm up by walking slowly for 5 minutes. Then, increase your speed and do a fast walk. Finally, cool down by walking slowly again for 5 minutes.
    • Do light stretching after your warm-up and cool-down.
    • Try to walk at least three times per week. Each week, add 2 or 3 minutes to your walk. If you walk less than three times per week, you may need more time to adjust before you increase the pace or frequency of your walk.
    • To avoid stiff or sore muscles and joints, start gradually. Over several weeks, begin walking faster, going further and walking for longer periods of time.
    • Set goals and rewards. Examples of goals include participating in a fun walk or walking continuously for 30 minutes.
    • Keep track of your progress with a walking journal or log.
    • The more you walk, the better you may feel and the more calories you may burn.

    Experts recommend 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. If you cannot do 30 minutes at a time, try walking for shorter amounts and gradually working up to it.

    Safety tips

    Keep safety in mind when you plan your route and the time of your walk:

    • If you walk at dawn, dusk or night, wear a reflective vest or brightly colored clothing.
    • Walk in a group when possible.
    • Notify your local police station of your group's walking time and route.
    • Do not wear jewelry.
    • Do not wear headphones.
    • Be aware of your surroundings.
    How do I stretch?

    Stretch gently after you warm up your muscles with an easy 5-minute walk, and again after you cool down. Try doing the stretches listed below. Do not bounce or hold your breath when you stretch. Perform slow movements and stretch only as far as you feel comfortable.

    Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.
    Side Reach
    00_wmt_10024_1018_healthyliv_art_walk_sidereach.gif


    line

    Wall Push
    00_wmt_10024_1018_healthyliv_art_walk_sidereach.gif

    Lean your hands on a wall with your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.


    line

    Lean your back against a wall. Keep your head, hips and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.
    Knee Pull
    00_wmt_10024_1018_healthyliv_art_walk_sidereach.gif


    line

    Leg Curl
    00_wmt_10024_1018_healthyliv_art_walk_sidereach.gif
       Pull your right foot to your buttocks with your right hand. Stand straight and keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand.


    line

    Sit on a sturdy bench or hard surface so that your left leg is stretched out on the bench with your toes pointing up. Keep your right foot flat on the floor. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and repeat with your right leg. (If you do not yet feel a stretch, lean forward from your hips until you do feel a stretch.)
    Hamstring
    00_wmt_10024_1018_healthyliv_art_walk_sidereach.gif

     

    Taking the first step

    Walking correctly is very important:

    • Walk with your chin up and your shoulders held slightly back.
    • Walk so that the heel of your foot touches the ground first. Roll your weight forward.
    • Walk with your toes pointed forward.
    • Swing your arms as you walk.

    If you walk less than three times per week, give yourself more than a week before increasing your pace and frequency.

     

  • Used with permission. ©2014 Walmart. All Rights Reserved. 

     
    Important Walmart Disclaimer: All content provided is for informational purposes only, and is not intended to substitute for the diagnosis, treatment, or advice of a medical professional. Consult your medical professional for guidance before changing or undertaking any diet, exercise or health program, or before using any prescription or over-the-counter drug. Neither the author nor Walmart.com assumes any responsibility for errors, omissions or contrary interpretation of the subject matter. Walmart does not sponsor, recommend or endorse any third party, product, service or information provided on this site. If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all products prior to consumption. If the ingredient list is not available on the product, check with the product manufacturer, or do not consume the product.

  • You may like...

    • Fitbit Flex Wireless Activity Sleep Band, Black

      $6900

    • Fitbit Zip Wireless Act Tracker, Magenta

      $5495

    • SYNC Active Tracker, Black

      $2477

    • SYNC Walk Activity Tracker, Black

      $1877

    • Fitbit One Wireless Act Tracker, Black

      $9400

    • Fitbit Zip Wireless Act Tracker, Charcoal

      $4689

    • Fitbit Zip Wireless Act Tracker, Green

      $5644

    • Fitbit Zip Wireless Activity Tracker

      $5988

    • Fitbit One Wireless Act Tracker, Burgundy

      $9495

    • SYNC Run Activity Tracker, Gray

      $1977

    • Fitbit One Wireless Act Tracker

      $9988

    • Perfect Fitness LED Arm Band

      $1497

    • Perfect Fitness Calorie Monitor Pro Activity Tracker

      $3963

    • SYNC Burn Fitness Band, Black

      $8997

    • Omron HJ-321 Tri-Axis Pedometer

      $1602

    • Omron Pocket Pedometer

      $3390

    • Omron HJ-323U USB Pedometer with Web-based Solution

      $2778

    • Sportline Triple Function Calorie Counting Pedometer, Black

      $947

    • Sportline 2-Function Step and Distance Pedometer, Black

      $497

      Out of stock online

    • Sportline 340 Step and Distance Pedometer

      $958

    • Sportline Max Calorie Burn Pedometer with ColorTrac and Calorie-Burn Assist

      $1187

    • Gold's Gym 40-Pound Vinyl Dumbbell Set

      $1977

    • CAP Barbell Neoprene Dumbbell, Single

      $200

    • Gold's Gym 40lb Adjustable Dumbbell, Set of 2

      $3897

    • Tone Fitness 20lb Hourglass Neoprene Dumbbell Set with "A" Frame Rack

      $2962

    • CAP Barbell 1" Hole Weight Lifting Plate, Single

      $232

    • Gold's Gym Dumbbell Power Set

      $3477

    • CAP Barbell Cast Iron Hex Dumbbell, Single

      $453

    • CAP Barbell Polyurethane Infused Dumbbell

      $615

    • Gold's Gym Weight Lifting Gloves

      $877

    • Gold's Gym 3 lb Weighted Gloves, Pair

      $987

    • Gold's Gym 10-lb. Pair Adjustable Ankle Weights

      $676

      Out of stock online

    • Champion Barbell Hex Dumbbell

      $399

    • CAP Barbell Hex Dumbbells Pair

      $3999

    • CAP Barbell Coated Hex Dumbbell, Single

      $630

    • KetoneRX Advanced Weight Loss Formula Dietary Supplement Capsules, 84 count

      $848

    • 30 Day Diet Dietary Supplement Capsules, 60ct

      $912

    • Relacore Extra Maximum Strength Tablets Dietary Supplement, 72 count

      $2075

    • Green Tea Fat Burner Dietary Supplement , 90ct

      $898

    • Creative Bioscience 1186055 Green Coffee Bean Pure Extract 800 Mg 60 Vcaps

      $1590

    • Mommy's Bliss Apple Gripe Water Dietary Supplement, 4 fl oz

      $898

    • eAC 1234 Energy Appetite Control Capsules, 60ct

      $1476

    • Valeo Chin Up Bar

      $1883

    • Ab Roller Evolution

      $2927

      Out of stock online

    • Gold's Gym Circuit Trainer 36" Mini Trampoline

      $2700

    • Tone Fitness 65cm Anti-burst Stability Ball

      $1480

    • Gofit GOFIT GF-55PRO PROFESSIONAL STABILITY BALL & CORE PERFORMANCE TRAINING ...

      $3749

    • CAP Barbell Doorway Sit Up Bar

      $1084

    • CAP Barbell Rubber Medicine Ball

      $1231

    • Valeo Medicine Ball, 6 lb

      $2698

    • Sunny Health and Fitness Door Way Chin Up Bar

      $1461

    • Weider Total Body Works 5000 with Bonus 6-Piece Puzzle Mat Bundle

      $12900

    • Total Gym 1400

      $26900

    • Total Gym 1100

      $19900

    • Weider 2980 214 lb Stack Home Gym

      $19900

    • Stamina Power Tower Home Gym

      $9824

    • Bowflex BodyTower

      $20009

    • Weider MMA VKR Power Tower

      $19250

      Out of stock online

    • ProGear 275 Extended Capacity Power Tower Fitness Station

      $17099

    • PS4 Your Choice Game and Accessory Bundle

      $11800

    • Assassin's Creed Unity Game with Phantom Blade Accessory

      $9999

    • Super Smash Bros (Wii U) Amiibo Starter Bundle w/ Mario, Pikachu and Link

      $8996

    • Disney Infinity Value Bundle with Your Choice Starter Kit and Character

      $7900

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Starter Pack with Bonus Figure

      $7496

    • Disney Infinity Starter Kit (Wii)

      $6499

    • Little Big Planet 3 (PS3)

      $5996

    • Disney Infinity: Disney Originals (2.0 Edition) Toy Box Starter Pack with Bonus Figure

      $5996

    • WWE 2K15 (PS3) - Walmart Exclusive

      $5996

    • WWE 2K15 (Xbox 360)

      $5996

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (PS3)

      $5499

      Out of stock online

    • NHL 15 (Xbox 360)

      $5094

    • LEGO Batman 3: Beyond Gotham Walmart Exclusive (PS3) with Walmart Exclusive LEGO Batman DC Super Heroes Tumbler Miniset

      $4996

    • FIFA 15 (Xbox 360) - w/ Bonus FIFA 15 Fathead Team Pack

      $4996

    • LEGO Batman 3: Beyond Gotham (Xbox 360)

      $4996

    • FIFA 15 (PS3) - w/ Bonus FIFA 15 Fathead Team Pack

      $4996

    • Xbox 360 3 for $45 Value Game Bundle with Bonus Ear Buds

      $4500

    • PS3 3 For $45 Value Game Bundle with Bonus Ear Buds

      $4500

    • Call of Duty: Advanced Warfare Day Zero Edition (PS3)

      $3996

    • Call of Duty: Advanced Warfare (PS3)

      $3996

    • Just Dance 2014 (PS3)

      $3996

    • Assassin's Creed: The Americas Collection (PS3)

      $3996

    • Tales of Xillia 2 (PS3)

      $3858

      Out of stock online

    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (Xbox 360)

      $3700

      Out of stock online

    • Madden NFL 15 (Xbox 360)

      $3500

    • Nintendo DS 3 For $35 Value Game Bundle with Bonus Ear Buds

      $3500

    • Fantasia Music Evolved (Xbox 360)

      $3500

    • Madden NFL 15 (PS3)

      $3500

      Out of stock online

    • Destiny (Xbox 360)

      $3500

    • Destiny (PS3)

      $3500

      Out of stock online

    • Grand Theft Auto V (PS3) - Pre-Owned

      $3482

    • Just Dance 2014 (Xbox 360)

      $3323

    • Zenzation Deluxe Yoga Kit

      $3353

    • Sivan Health and Fitness Essentials Yoga Kit

      $3499

    • Gold's Gym Long Series Resistance Tube Kit

      $916

    • Gold's Gym Long Resistance Tube

      $488

    • Gold's Gym Stretch Band Loops

      $897

    • Gold's Gym Power Resistance Tube, Extra Heavy

      $981

    • Gold's Gym 6' Stretch Band, Light

      $777

    • Gold's Gym Power Training Band, Extra Heavy

      $1777

    • Gold's Gym Power Training Band, Medium

      $1377

    • Gold's Gym 6' Stretch Band, Heavy

      $777

    • Maximum Fitness Gear 3 Piece Resistance Band

      $2911

    • SPRI ES503R Xertube Resistance Band with Door Attachment and Exercise Charts (Purple, Very Heavy)

      $722

  • Dieting & Exercise Are Easier at Walmart
    Whether you want to lose weight or start working out, our Diet & Exercise Wellness Shop can help. Find great prices on the best in diet and weight management, nutritional bars and sports nutrition. Get expert information and tips, or check out the Diet & Exercise Buying Guide to find the best products for your needs. You can even make an investment in your health by shopping for bikes, exercise equipment or bathroom scales.