Going for a walk?  Walking is an activity that can be carried out easily at your nearby park or field or even around your neighborhood.  All you need is a good pair of walking shoes.
Before you go for your walk, here is a checklist to see if you are doing it the right way.  Although walking is one of the safest form of exercise, it is always important to take precautionary steps to avoid injury.

a)  Consult your doctor

As with all exercise regimes, it is wise to consult your doctor before starting on your walking program regardless whether you are an older person, recovering from illness or just have not exercised for a long time.

b) Wear proper shoes and clothing

Shoes are important.  Wear properly fitted low heeled shoes.  Avoid heavy shoes with stiff soles, shoes that are too small or even shoes that are more than a year old, all of which will cause discomfort to your feet.  Clothes must be comfortable.  not too tight, not too little, or you will end up sticky, sweaty and clammy.  Wearing dark colored clothes without reflective strips at night can be dangerous.

c) Keep your head up

Avoid hanging your head down or staring at your feet.  Look ahead and stay focus on the road.  Keep your body upright.  Relax your shoulders but tuck in your stomach.  This will help prevent back, neck and shoulder problems.

d)  Swing your arms

Keeping your arms straight and rigid by the side will slow you down.  Bend your elbows slightly and swing your arms back and forth in coordination with your stride.  Swing your arms too high may hurt you.  Never swing your arms about your chest.

e) Do not slap your feet to the ground

Slapping your feet to the ground or landing them flat on the ground develops shin pain.  Instead roll each step from the back to the front of your foot.

f) Drink enough water

Your body loses water every minute.  Drink water 10 minutes before walking, every 20 minutes while walking, and also after walking.  Avoid caffeinated drinks which will cause dehydration.

g) Do not overdo it

As with all exercise programs, push your body too hard and it will rebel.  So give your body regular rest days.  Let your body recharge.