Safety tips
Points to note during walking exercise:
- Wear comfortable clothes and shoes with heel and arch supports and good cushioning.
- Walk with good posture with your body upright, shoulders relaxed and natural arm swings.
- Stay hydrated by drinking adequate amount of water.
- Walk in safe venue or walking tracks without obstacles to reduce risks of falling.
- Start by walking slowly in short distances, and gradually increase frequency, intensity and duration over time according to your abilities.
- Warm up beforehand and cool down afterwards by slowing your pace and stretching.
- Beware of your limits. Stop exercising and consult doctors as soon as possible if you feel any discomfort for instance chest pain, dizziness or shortness of breath.
Most healthy person can safely take up walking. However, you should consider to seek medical advice before starting an exercise programme if you note:
Have chronic medical disease,
e.g. heart disease, respiratory disease
e.g. heart disease, respiratory disease
Tend to lose consciousness due to dizziness
Feel chest pain, palpitation or shortness of breath after mild exertion
Are middle-aged or older, have not been physically active, or plan a relatively vigorous exercise programme
Have joint problems, e.g. signs and symptoms of swelling, heat, pain or stiffness around a joint
Note: The list would not be exhaustive. Members of the public are advised to seek medical advice if they have doubt about starting an exercise programme.