Getting started

Walking is suitable for most women, regardless of age or fitness level. It is a safe way to improve your health with the least risk of injury to your muscles and joints. Please talk to your doctor before you start any exercise program. Here are some of the health benefits you can look forward to:

·more energy
·less stress
·weight loss and maintenance
·fewer aches and pains
·toned muscles
·a healthier heart
·improved sleep

You'll need a pair of low-heeled, thick, flexible-soled shoes that fit well. Walking shoes or cross-trainers are ideal. A regular pair of cotton-polyester socks is fine. Wool socks or socks made of syntetic materials such as coolmax, will keep your feet drier are better because they will wick away perspiration keeping you warm in winter and cool in summer.

Many brands at your local sports store provide you with fitness clothing, which is weather-resistant and moves moisture away from your body. More importantly, wear clothes to fit the season.

Fall and winter:
Dress in layers. For above zero temperatures, you'll need to wear a breathable windbreaker, polyester fleece, a turtleneck and warm pants. Below zero, you'll need a toque, gloves, a warm jacket and pants and long underwear made of polypropylene that wicks away perspiration from your body to the outer layers.

Spring and summer:
Light cotton clothing should help you keep cool. Choose shorts that don't chafe your thighs or a pair of lycra-cotton, form-fitting shorts or tights.