Easy Steps Ensure Walking Success

Outdoor Exercise and Fitness

Walking 30 minutes a day most days of the week is an easy way to enjoy nature and get in shape. When the weather warms up, it's fun to head outdoors and exercise.

"Walking is a healthy activity and will help you get fit and manage stress," said Dr. Nilesh Shah, medical director of the Summa Center for Sports Health. "Before beginning a walking program, it's important to know the basics to ensure success and at the same time, prevent injury."

* Before you begin, make sure you have proper walking shoes. Walking shoes should be made mostly of leather, which absorbs shock. Allow 1/2 inch from the end of your longest toe to the end of the shoe.

* Purchase a pedometer and keep track of your steps/day. Aim to walk for at least 30 minutes or 10,000 steps daily.

* Use proper form. Take shorter, quicker steps rather than long strides, which may strain your leg muscles. Additionally, be sure to bend your arms and keep your head up while walking. Good posture is important, so stand up straight with relaxed shoulders.

* When walking outside, add variety to your route. Walking on hilly terrain will help to strengthen your leg muscles and increase endurance.

* Make walking a social event and invite friends or family to join you. Good conversation will help the time pass quickly.

Since 2004, Summa Health System has partnered with Metro Parks, Serving Summit County to hold the annual Spree For All walking program from May 1 though June 30. Participants of all ages, health levels and physical abilities can enjoy this award-winning hiking series on 17 trails throughout Summit County. Complete at least five hikes " on five different trails, the same trail or any combination of trails " to receive hiking rewards.