How to walk, technique and equipment

Walking
As with other types of training, it is necessary to warm up first when walking.  The warm-up consists of slow walking for 5 to 10 minutes.  Thus you warm up the muscles and prepare the body for exercise.
You determine the walking pace yourself according to your skills and capabilities.  It is desirable to get your heart rate up to achieve aerobic activity.
At the end of your walk, walk slowly for 5 to 10 minutes to help your muscles cool down.
After you cool down, stretch your muscles.  If you want to stretch before hiking, remember to warm up first.

Correct walking technique

Walking also requires a proper walking technique with good posture.  The head is up with the gaze directed forward, not down.  Keep your neck, shoulders, and back relaxed.  The arms are swung all the time in the rhythm of the step by bending the elbows.  The stomach is slightly tight. Do not round the back, but keep it straight.
Step on the heel first, then the toes.  Don’t hold your breath.  Inhale through the nose, exhale through the mouth.  Correct breathing gives better fitness and endurance. Remember to stay hydrated.

It’s okay to start slowly – especially if you haven’t been exercising regularly. You can start with 5 minutes a day for the first week, then gradually increase the duration. For health benefits, aim for at least 60 minutes of physical activity most days of the week. If you intend to walk, you need to be equipped with the appropriate equipment.

What equipment do you need for walking?

Shoes
Shoes should have adequate arch support, a firm heel, and thick, flexible soles.  It is necessary to cushion the feet and absorb shocks.

Clothes
It is best to wear layered clothing that will adapt to all weather conditions.  Wear comfortable, loose-fitting clothing made of moisture-wicking fabric.  Wear bright colors or reflective tape for visibility if you’re going outdoors when it’s dark.

Accessories
If you are going out during the day, wear sunscreen, a hat, and sunglasses.
To monitor your time, distance, heart rate, and calories wear a pedometer or activate a suitable application on your smartwatch or phone.

In unfavorable weather conditions, it is not bad to take a walk in a shopping center.
Whenever you take the first step, you’re on a good way to improving your own health.