Step out safely :

Whether you walk alone or with a group, make safety a priority. To stay safe follow these tips:

• Identify yourself. In case of an emergency, carry your name, address, and a friend's or relative's phone number on the inside sole of your shoe or tied to a lace.
• Alert others to health conditions. Wear a medical alert bracelet or necklace if you have diabetes, an allergy to bee stings or other conditions that could result in an emergency.
• Buddy up. When possible, walk with a companion.
• Stay steady on your feet. Use proper footwear to help avoid slipping if it's icy or rainy. Examples include shoes with small rubber cleats to increase traction.
• Stay in touch. Carry a cell phone or enough change to make an emergency phone call.
• Protect valuable possessions. Leave expensive watches and jewelry at home to avoid theft or loss.
• Tell someone where you're walking. Make sure your friends or relatives know your favorite walking routes. Consider making a list of them and let your family or friends know where to find this list.
• Know your route. Walk in familiar areas and alter your route pattern from time to time. Know the location of telephones, businesses and stores.
• Avoid unpopulated areas. Examples include deserted streets and overgrown trails. Especially avoid unlit areas at night. Walk clear of parked cars and bushes, where people may hide. Headphones also might keep you from hearing traffic or someone approaching.
• Be defensive about traffic. Walk against oncoming traffic so that you can see approaching vehicles. Don't assume a car will automatically stop for you, even if you have the right of way. Use sidewalks when available.
• Ignore verbal harassment. Use discretion in acknowledging strangers. Walk confidently and be observant. Keep your distance and keep moving.
• Be visible. Wear reflective materials. If you must walk after dark, consider wearing sportswear made of reflective fabric or with reflective stripes that glow in the dark. You can also purchase reflective tape to attach to your clothing or shoes.
• Carry a whistle or noisemaker. These devices may help ward off potential attackers. You might also consider carrying pepper spray or electronic devices that emit high-frequency sound to ward off malicious dogs. These may be available at large retail or sporting goods stores that carry self-defense items.

Protecting yourself: A step in the right direction

Walking is a great form of exercise. Help reap the rewards of walking for fitness by taking steps to protect yourself. Stay on the path to good health by staying safe.

Are you looking to ease into getting in shape? This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better fitness and health.*

Try to walk at least three times each week and continue working your way up to 30 to 60 minutes of walking several days a week.

*Before starting this walking plan, you may need to talk with your doctor.
**Doesn't include five-minute warm-up and five-minute cool-down time.

Wearing walking shoes that are comfortable and fit your feet can help prevent injuries such as blisters and calluses. Walking shoes that fit properly may also help you stick with your walking program. But not all shoes are created equal. Find the features and fit that are right for you.

How a shoe is built makes a difference in its fit and function. Knowing the basic parts of a walking shoe can help you sort through the many available styles and brands. Note: Not all walking shoes have roll bars or gel pads, though many have features that provide stability and cushioning.

Feet come in many shapes and sizes. To avoid painful problems, consider the shape and size of your feet when buying a pair of walking shoes.

Width and length
Shoes that are too narrow or too wide can lead to painful blisters and calluses. In addition, a toe box that's not high enough - and doesn't provide enough room for your toes - can aggravate foot disorders such as bunions and hammertoes.

Arch type
The intricate alignment of bones, muscles, ligaments and tendons in your feet form side-to-side (metatarsal) and lengthwise (longitudinal) arches. As you walk, these springy, flexible arches help distribute your body weight evenly across your feet. Your arches play an important role in how you adapt to various surfaces as you walk.

Choose walking shoes that accommodate your arch type. Generally speaking, your feet fall into one of three categories:

• Neutral-arched feet. Your feet aren't overly arched nor are they overly flat. Look for shoes with firm midsoles, straight to semicurved lasts - last refers to the shape of the sole and the footprint around which the shoe is built - and moderate rear-foot stability.

• Low-arched or flat feet. Low arches or flat feet may cause muscle stress and joint problems in your feet and knees because your feet don't support your body as well. Look for a walking shoe with a straight last and motion control to help stabilize your feet.

• High-arched feet. High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well. Look for cushioning to compensate for your lack of natural shock absorption. A curved last also may help in some cases.

Not sure about your foot type? Dip your foot in water and step on a piece of cardboard. Examine your footprint. If you can see most of your footprint, you probably have low arches. If you see very little of your footprint, you likely have high arches.

You can also look to your old shoes for clues to the shape of your foot. Bring your old walking shoes with you when you shop for a new pair - most shoe professionals can give you some tips on what to buy based on the wear of your old shoes.

Walking shoes: Features and fit that keep you moving


Get the best fit

A good rule of thumb is to look for comfort and fit - not fancy design. The latest technology won't matter if the shoe pinches, pokes or hurts your foot. Here are some tips for selecting walking shoes:

• Wear the same socks you'll wear when walking, or take the socks with you to the store.
• Shop for shoes after you've been walking for a while, and later in the day, when your feet are at their largest.
• Buy shoes at an athletic shoe store with professional fitters or at a store where you have lots of options.
• Ask the salesperson to measure both feet, measure them yourself, or have a friend or family member help you. Measure your feet each time you buy shoes, because your foot size can change gradually over years. Stand up while your foot is measured to get the most accurate measurement.
• If one foot is larger than the other, try on a pair that fits your larger foot.
• Try on both shoes and check the fit. Wiggle your toes. If you don't have at least a half-inch (1.3 centimeters) between your longest toe and the end of the shoe - approximately the width of your finger - try a larger size.
• Be sure the shoe is wide enough. The side-to-side fit of the shoe should be snug, not tight. If you're a woman with wide feet, consider men's or boys' shoes, which are cut a bit larger through the heel and the ball of the foot.
• Walk in the shoes before
Replace worn-out shoes to prevent injury

All walking shoes eventually show signs of wear. And even if they still feel comfortable, they might not be providing enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for a new pair.

Make an informed decision

Improperly fitting shoes are the source of many problems. Now that you know what features to look for, you can shop with confidence. Wear walking shoes that are comfortable and properly fitted for a walk that's worry-free.

Source: Mayo Foundation for Medical Education and Research. (January 17, 2009). Walking Safety, Avoiding potential pitfalls.