Here are some tips to help you develop an efficient walking style:

* Hold head erect and keep back straight and abdomen flat. Toes should point straight ahead and arms should swing loosely at sides.

* Land on the heel of the foot and roll forward to drive off the ball of the foot. Walking only on the ball of the foot, or in a flat-footed style, may cause fatigue and soreness.

* Take long, easy strides, but don't strain for distance. When walking up or down hills, or at a very rapid pace, lean forward slightly.

* Breathe deeply (with mouth open, if that is more comfortable).


What to Wear When Walking

A good pair of shoes is the only "special equipment" required by the walker. Any shoes that are comfortable, provide good support, and don't cause blisters or calluses will do, but here are some suggestions to help you make your selection:

* Good running shoes (the training models with heavy soles) are good walking shoes, as are some of the lighter trail and hiking boots and casual shoes with heavy rubber or crepe rubber soles.

* Whatever kind of shoe you select, it should have arch supports and should elevate the heel one-half to three-quarters of an inch above the sole of the foot.

* Choose a shoe with uppers made of materials that "breathe," such as leather or nylon mesh.

Weather will dictate the rest of your attire. As a general rule, you will want to wear lighter clothing than temperatures seem to indicate. Walking generates lots of body heat.

In cold weather, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and they are easy to shed if you get too warm. A wool watch cap or ski cap also will help trap body head and provide protection for the head in very cold temperatures.


Walking Poses Few Health Risks

If you are free of serious health problems, you can start walking with confidence. Walking is not as strenuous as running, bicycling, or swimming and consequently involves almost no risk to health. Of course, this statement assumes that you will exercise good judgement and not try to exceed the limits of your condition.

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