Plan your routine

As you start your walking routine, remember to:

• Get the right gear. Choose comfortable, supportive shoes that fit well.

  Wear comfortable, loose-fitting clothing that matches the weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics. These can help keep you drier. If you walk outdoors when it's dark, wear bright or reflective clothing so others can see you.

  Some people use an activity tracker, app or pedometer to track steps, time, distance, intensity, heart rate and calories. These tools can help you stay motivated.

• Choose your route carefully. Walk in safe, well-lit areas. If you're walking alone, tell someone which route you're taking. Avoid walking in the street or on uneven or cracked sidewalks.

  If the weather isn't safe or comfortable for walking outdoors, consider an indoor option, such as walking in a shopping mall that offers open times for walkers.

• Warm up. Walk slowly for the first few minutes to warm up your muscles and get your body ready for exercise. Then slowly pick up the pace.
• Cool down. At the end of your walk, slow down for a few minutes to help your muscles cool down.
• Stretch. After you cool down, gently stretch your muscles to improve flexibility.