Helpful Tips

Safety Tips

*Always walk during daylight hours.

*Always use the sidewalk if there is one.

*If you have to walk in the street, walk facing oncoming traffic and walk as far away from the edge of the street as you can.

*Wear bright and/or reflective clothes.

*Walk with a friend or dog.

*Stay Alert! Avoid wearing headphones while you walk.

*Leave word with someone of your tentative route.

*Carry money for a telephone call if needed.

*Watch out for areas under construction, curbs or uneven ground.

*Comply with all traffic rules

*Select a walking route appropriate for your fitness level.

*Have fun! Choose your favorite activities. They don't have to be exhausting.

*Add variety. Try different activities so exercise won't get boring or routine.

*Wear appropriate shoes and clothing while exercising.

*Don't overdo it. Start out slow. Start out small.

*Start and end slowly. Warm up and cool down.

*You need energy to exercise. Be sure to eat a healthy well-balanced diet and plenty of sleep.

*Keep a record of your activities. Reward yourself for attaining goals.

*Drink plenty of water.

*Make physical activity a priority or you'll never find time for it.

*Don't get discouraged! Changes don't occur overnight. Make a commitment to exercise regularly for 6-8 weeks.

*The 5-10 minute warm-up is a vital part of any exercise program. Warm-up stretches get your heart to pump more blood and you body to take in more oxygen, gently preparing your muscles and joints for more intense physical activity.  If you start exercising without warming up you risk injuries (for example: pulling a muscle) that could have easily been prevented if you took the time to warm up.

*The 5-10 minute cool-down is the recovery phase of your workout. If you do not cool down and stretch after physical activity your muscles will be tight and potentially sore for the next couple of days. As you start your cool-down stretch, you start to breath slower and your heart rate decreases. Stretch all your muscles - paying special attention to the muscles you've just worked. Each stretch should last for at least 15-30 seconds and you should hold the stretch a little longer and repeat it if the muscle feels particularly sore. Don't over do the stretch; stretch until you feel mild tension in the muscle - stretching shouldn't hurt.

*Maintaining flexibility is an important part of a healthy lifestyle. Stretching should be incorporated into your daily routine. For more information on recommended stretching exercises, please contact the Health Maps program at Tutu's House, or your local "Y", health club or health maintenance organization.