Keep Montana Walking
To Encourage Family Walking For Exercise In Montana

Walking Safe
With any exercise program check with your Primary Health Care Provider First.

# If you have not done any regular physical activity for a long time, be sure to visit with your
   Primary Health Care Provider before starting any new exercise program. Before You Begin
# Shoes are important!. Walk? Run? Cross Training? Hiking Boots. If you aren't sure, ask an expert.
    CAUTION! Make sure they really ARE an expert.
# Warm up. Cool Down. Heart, lungs and muscles will benefit and you'll get more benefit from your walk.
    Stretching exercises are good, but make sure you do the right exercises. Again, ask an expert.
    Check out our links to the experts found elsewhere on this page.
# The old adage, "Everything works if YOU do," is certainly true when it comes to walking.
    The harder you work at it the more benefit you get from the walk. BUT use your own good judgment.
     You should be able to talk while walking, without being out of breath. (See Heart Association link.)
# Good Posture equals Good Benefits. LOOK UP! Keep your head upright, arms bent slightly at the elbow and 
    swinging naturally, not an exaggerated swing, as you walk.
# To walk faster, keep your stride the same length and step faster. Increasing the length of your stride to go fast will bring 
    your heel down harder, could be painful for your shins and you really don't go faster.
   The walking power comes from "pushing off," with the back leg and foot. Short, quick steps work better.
# Water is good. 15 Minutes before your walk, during and after your walk to stay hydrated.